From Jessica’s Table: The Power of Pulses + Recipes

By: Jessica Glosson

2016 has been designated as the “International Year of Pulses” by the United Nations in the hopes of increasing public awareness on the nutritional benefits and agricultural sustainability of pulses1. What are pulses, you ask? The term “pulse” refers to leguminous plants such as lentils, chick peas, all varieties of dry beans, and even black-eyed peas. These plant-based sources of protein may be small in size but they pack a powerful nutritious punch. Pulses are low in fat and contain high amounts of soluble fiber which helps to lower cholesterol and blood glucose levels2. Pulses also provide significant amounts of iron, zinc, folate, and magnesium and can serve as appropriate protein sources for those following vegan or vegetarian diet plans2. Join in the spirit of the International Year of Pulses by checking out these easy and tasty recipes!

References:

  1. International Year of Pulses 2016. The Food and Agriculture Organization of the United Nations Web site. http://www.fao.org/pulses-2016/news/news-detail/en/c/337107/. Published October 15, 2015. Accessed August 4, 2016.
  2.  Mudryj AN, Yu N, and Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014; 39(11): 1197-1204. doi: 10.1139/apnm-2013-0557.

Honey Sesame Chickpeas

Ingredients:

  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1/2 cup honey
  • 1/3 cup soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons vegetable oil
  • ¼ cup water
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon fresh grated ginger 1 can chickpeas OR 1 ½ cups cooked dried chickpeas
  • (Cooked rice or grain of preference for serving)

Directions:

  1. Place the diced onion, garlic, honey, soy sauce, sesame oil, vinegar, vegetable oil, water, red pepper flakes and ginger in a medium saucepan. Bring to a boil, then reduce to a simmer and cook for 5-10 minutes until slightly thick.
  2. Add the chickpeas and bring back to a boil. Reduce heat again to medium low and simmer for 10 minutes until chickpeas are coated with the thickened sauce.
  3. Serve immediately over cooked rice or grain of preference.

Recipe developed by Delish Knowledge; Recipe reproduced from: http://www.cookingwithpulses.com/recipes/honey-sesame-chickpeas/


Baked Lentil Biscuits

Ingredients:

  • 1 ¾ cups all-purpose flour
  • 1 tbsp baking powder
  • 1 tbsp granulated sugar
  • 1/4 tsp salt
  • ¼ cup unsalted soft margarine
  • 2/3 cup puréed cooked lentils
  • 2/3 cup 1% milk

Directions:

  1. Preheat oven to 425˚F (220˚C).
  2. In a bowl, combine flour, baking powder, sugar, and salt. Cut margarine into mixture and add the lentil purée until the mixture resembles coarse oatmeal. Add milk into the flour mixture until just incorporated.
  3. Turn out dough onto a lightly-floured surface and pat down to 1½-2 inches thick. Cut out biscuits with a 2-inch cookie cutter.
  4. Place biscuits on a baking sheet at least 1-inch (2.5 cm) apart and bake until golden (about 14-16 minutes).

Recipe developed by Canadian Lentils. Recipe reproduced from: http://www.lentils.ca/recipe/baked-lentil-biscuits/.


Cucumber and Black-Eyed Pea Salad

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tsp chopped fresh oregano, or 1 tsp dried
  • Freshly ground pepper to taste
  • 4 cups peeled and diced cucumbers
  • 1 14-ounce can black-eyed peas, rinsed
  • 2/3 cup diced red bell pepper
  • 1/2 cup crumbled feta cheese
  • 1/4 cup slivered red onion
  • 2 tablespoons chopped black olives

Directions:

  1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled

Recipe developed by EatingWell Test Kitchen. Recipe reproduced from: http://www.eatingwell.com/recipe/252055/cucumber-black-eyed-pea-salad/


Coconut Chocolate Chip Lentil Blondies

Ingredients:

  • 1/2 cup split red lentils
  • 1 cup water
  • 1 cup of lightly packed dark brown sugar
  • 2 eggs
  • 2 teaspoons pure vanilla extract
  • 1 cup all-purpose flour (or your favorite gluten free option)
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1 cup unsweetened coconut flakes
  • 1 cup mini chocolate chips

Directions:

  1. Preheat oven to 350°F (180°C). Lightly spray a 9×9-inch baking pan with non-stick cooking spray.
  2. To prepare the lentils: Bring the lentils and water to a simmer in a small saucepan. Reduce the heat and cover; continue cooking until the lentils are soft and tender, about 10 minutes. Pour the soft lentils into your food processor. Add the brown sugar, eggs, and vanilla. Process until smooth.
  3. In a large bowl, whisk together the flour, baking soda, cinnamon, and salt. Add the wet ingredients, coconut, and chocolate chips, reserving 2 tablespoons of each for garnishing.
  4. Transfer the batter onto the baking pan. Smooth out the top and sprinkle with the reserved coconut and chocolate chips. Bake for 25 minutes. Cool and cut into bars or squares for serving.

Recipe developed by Trudy Stone. Recipe reproduced from: http://www.lentils.ca/recipe/coconut-chocolate-chip-lentil-blondies/

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