PULSES
Peas, beans
and lentils are collectively known as pulses. There are many
varieties with a wide range of flavours and textures. Pulses work
well in soups and stews and are an important source of protein and
iron for vegetarians.
Dried pulses
store well for long periods if kept in a dry, airtight container
away from the light, but it's best to eat them as soon as possible,
as they toughen on storage and take longer to cook.
Allow about
55g (2oz) dried weight per person - once soaked and cooked they will
at least double in weight. Most dried pulses need soaking for
several hours before they can be cooked - exceptions are all
lentils, green and yellow split peas, blackeye and mung beans.
Soaking times vary from four to 12 hours (see below), but it's
usually most convenient to soak pulses overnight. Always discard the
soaking water, then rinse and cook in fresh water without any salt,
which toughens the skins and makes for longer cooking. When bought
canned, they're already cooked and only need draining before
heating.
Most whole
pulses (except for kidney beans) can be sprouted, which increases
their nutritional value.
SOYA
BEANS
Soya beans
are protein-packed and full of iron and calcium. The dried beans
take a long time to soak - at least 12 hours - so you might find the
canned beans an easier option! Fairly bland in taste, they need a
dish with plenty of distinctive flavours. Try cooking them alongside
tomatoes, garlic or curry spices. They can be puréed and added to
soups and casseroles, but they're most often eaten in the form of
soya-based products, such as soya milk, tofu, TVP, soya sauce and
miso (fermented soya bean paste).
LENTILS
Varying in
size and colour, lentils can form a nutritious basis for a meal.
Larger brown or green lentils retain their shape during cooking and
are particularly good in soups. Red and yellow lentils cook down
well, can be puréed and are used a great deal in Indian cooking,
such as in a spicy dhal. Tiny green Puy lentils have a distinctive
flavour and also keep their shape and colour when cooked. They're
delicious cooked simply and drizzled with olive oil.
KIDNEY BEANS
Normally
dark red-brown, this kidney-shaped bean holds its shape and colour
and is therefore great in mixed bean salads and stews, including the
traditional chilli con carne. Dried kidney beans need to be cooked
carefully. Soak for at least eight hours. After soaking, drain and
rinse them, discarding the soaking water. Put them into a pan with
cold water to cover and bring to the boil. The beans must be boiled
for ten minutes to destroy toxins. After this, simmer until cooked
(approximately 45 to 60 minutes). The beans should have an even
creamy texture throughout - if the centre is still hard and white,
they require longer cooking. Kidney beans mustn't be sprouted.
CHICKPEAS
Shaped like
hazelnuts, and with a tasty nutty flavour when cooked, chickpeas are
used all over the world in dishes such as the Indian kabli chana or
Spanish caldo Gallego. Chickpeas are a key ingredient of hummus - a
traditional Greek dip of cooked chickpeas, tahini, oil and garlic.
They can be bought and soaked from dried, but canned chickpeas do
just as well for most recipes.
BORLOTTI BEANS
Borlotti are
Italian beans with a mild bittersweet flavour. They're used in
regional stews and often mixed with rice, and are particularly good
in soups such as minestrone and pasta e fagioli.
BLACK-EYED BEANS
Small and
creamy-flavoured, with a black 'scar' where they are joined to the
pod. Used a lot in American and African cooking and are the
essential ingredient in a traditional southern-style dish 'Hoppin'
John' - a mixture of black-eyed beans, bacon and white rice which is
traditionally eaten on New Year's Day.
PINTO
BEANS
The original
ingredient of Mexican refried beans, this orange-pink bean with
rust-coloured specks grows freely across Latin America and
throughout the Amercian south-west. The bean is creamy-white in
colour with a fluffy texture when cooked, and is good in soups,
salads and rich stews. |
