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Postby Butterfly_Dawn » Fri Jan 13, 2006 3:05 pm

Pulses are very good for us, but unfortunately Australia has one of the lowest consumption rates of this fantastic group of foods. They are very high in protein – as high as milk eggs and meat! However there is not the same mix of amino acids as in meat, however this should be no problem with a varied diet (surprise surprise).

They also contain many good minerals such as iron, calcium, magnesium, and potassium, and vitamins such as The B vitamins thiamine niacin and folate. If you sprout them you can increase their vitamin C by up to 400% with 1 cup of sprouts equalling 1 glass of Orange Juice and Vitamin A by 300% by sprouting.

Pulses are low in fat and are cholesterol free (except soy beans and peanuts) and the majority of fats in them are unsaturated, helping to lower bad cholesterol levels. They have a low glycaemic index (good for even blood sugar levels) and are gluten free (good for coeliac disease).

They are full of fibre – which is one of the reasons they have the unfortunate blazing saddles gastric side-effect reputation. To avoid this, increase your fibre intake slowly, giving your body time to adjust. The good news is once your body is used to it, your unwanted gastric eruptions will decrease!!

Here are some common pulses, how long they take to cook and some nutritional info (per 100g raw):

986kj, 13g protein, 3.8g fat, 41g carbohydrate, 17g fibre. Soak overnight in 3 times their volume of water. Drain and add fresh water, boil 10min, then simmer 30-40min.

Green/brown lentil:
930kj, 14g protein, 0.4g fat, 44g carbohydrate, 8g fibre. Rinse and pick out stones/grit. Boil, skim off froth then simmer 30-45 min (I’d still say shorter)

Red lentil:
1550kj, 27g protein, 2.5g fat, 58g carbohydrate, 10g fibre. Rinse, pick out stones/grit, bring to boil, then simmer, skimming off the froth 10 15min (I’d say shorter).

Red Kidney Bean:
1135kj, 17g protein, 0.9g fat, 52g carbohydrate, 22g fibre. Soak overnight, drain, rinse and boil in fresh water for 15 min, reduce heat and simmer 1-1.5 hours.

Haricot bean (aka Navy bean, the star of the baked bean can)
1206kj, 18g protein, 1g fat, 56g carbohydrate, 22g fibre. Soak for 2-3 hours. Drain, rinse, add fresh water, boil for 15min, then simmer, covered, for 1-1.5 hours.

Passion for Pulses, Nancy Longnecker
35kg lost. (November 2005 - October 2006)
15kg gained again (as at October 2010).
Back to the drawing board - Let's do this thing!

"You can't change the winds, but you can change the sails"

"Reach out and take control of what lands in your lap"

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Postby Butterfly_Dawn » Fri Jan 13, 2006 3:53 pm

Red Kidney Bean Tacos
Boil enough beans for your dinner party until just tender, add an onion, grated carrot, grated zucchini and some finely chopped celery. Continue simmering until vegetables are cooked and beans are to your preferred softness. Add some spices (Harissa mix works well) and some tomato sauce (can use plain sauce, tomato paste, tinned tomatoes, salsa, spaghetti sauce – experiment and find your favourite) and simmer gently until reduced.

Serve with taco shells and some chopped salad ingredients such as capsicum, tomato, salad onion – anything you like – and a bit of cheese. Philli cheese is very good under the beans for those feeding people who aren’t watching their waistlines.

Indian Dahl
Dahl is a common food on the subcontinent. You can serve it with rice and pappadams, or with chips or flatbread as a dip. Use red lentils for a yellow coloured dahl, green/brown for a khaki colour. This keeps well in the fridge and can enhance the flavour. For those who aren’t as spice friendly, halve the mustard – Ground spices will suffice if you have no whole seeds.

1 ¼ c lentils
Some oil
1tsp mustard seeds
1tsp cumin seeds
1 onion, chopped
1 crushed clove of garlic
1tsp garam masala (a spice mix available at most health food shops)
1tsp ground coriander
1tsp cayenne pepper
Chilli (if desired)
1tsp ground tumeric
Fresh coriander to garnish

Rinse lentils, put in pot covered with plenty of fresh water. Bring to the boil and simmer until lentils are mushy. Drain.
Heat oil in a large frypan and cook mustard and cumin seeds (keep covered or they will pop everywhere). Add onion and garlic and sauté until soft. Stir in other spices and cook for a few minutes, then combine with the lentils. If you prefer a smooth dahl, puree or blend before serving, otherwise eat it as is – YUM

Lentil Shepherd Pie
1 cup of green/brown lentils (adjust more or less for more or less people)
1 onion chopped,
1 carrot, grated
1 clove of garlic, crushed
1 large stick celery, chopped
1/2 zucchini, grated
Sufficient potatoes to mash and spread over pie.
Tomato sauce or tinned tomatoes and spices to taste (harissa works well)

Rinse lentils and put lentils in pot and cover with water (you may need to add more water during cooking, but try not to have excess water at the end – I don’t like to drain them because it gets rid of all the goodness). Bring to boil, then simmer until soft.
Meanwhile, sauté the onion and garlic in a little oil. Stir onion mix, carrot celery and zucchini in to the lentils and simmer gently until vegetables have softened. Add your choice of spices and the sauce to taste. Reduce the mix if needed to a density sufficient to uphold the top of potatoes and pour into a baking dish.

Boil the potatoes and mash (try adding some garlic and salt and pepper–YUM) with some milk if necessary to make it spreadable. Then spread on top of lentils, top with a little cheese if desired and bake in around 180 C or grill until top is brown.

Libyan Stew
1 ½ cups mixed pulses (eg ½ cup each chickpeas, kidney beans, haricot beans)
1 onion, sliced
Olive oil
500g lamb, diced and tossed in seasoned flour
1tbsp chilli powder (adjust to taste)
2 cloves garlic, crushed
½ tsp curry powder
1 tsp mixed herbs
1 bunch parsley, chopped
1 tsp tumeric
2 large carrots, diced
Salt and pepper (optional)
1/2 tsp sugar (optional)
6 tomatoes, peeled and chopped (or 1 large tin)
2c water
1 small bunch mint, finely chopped.

Soak pulses together, overnight, drain. Put in to large pot and cover with fresh water. Bring to boil, cook for 20 min. Drain. Saute onion in olive oil, add meat and brown. Add chili powder and cook for a few mins. Add everything else, except mint and cook 4 hours on very low simmer. Add mint ½ hour before serving. Sprinkle with lemon juice just before serving.

Lentil cheesecake (yes, a dessert)
You can buy a pastry shell or make a shortcrust pastry from scratch.
½ cup green lentils
500g cream cheese
1.4 cup brown sugar
½ cup caster sugar
3 eggs
1tsp vanilla
1tsp cinnamon
1.4 tsp each, nutmeg and allspice
1/2cup milk
1.2 cup chopped roasted pecans

250g cream cheese
2 tbsp icing sugar
1 ½ tsp orange liqueur
1.2 tsp orange rind grated

Rinse lentils and cook as per usual until very soft. Drain and reserve liquid. Blend lentils, adding just enough liquid to puree. Beat cream cheese and sugars until smooth. Add eggs one at a time, and beat until just blended. Add remaining ingredients and mix thoroughly. Pour in to pastry lined pan. Bake for 45 mins at 180 C until centre is set.

Beat icing ingredients together and when cake is cooled and removed from the tin, ice.
35kg lost. (November 2005 - October 2006)
15kg gained again (as at October 2010).
Back to the drawing board - Let's do this thing!

"You can't change the winds, but you can change the sails"

"Reach out and take control of what lands in your lap"

User avatar
Posts: 4151
Joined: Thu Nov 03, 2005 10:28 pm
Location: Hobart, Tas

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