Here are 3 images that show the various species, the nutritional importance and the history of pulses.
Pulses are the edible, dry seeds, originally enclosed in pods of the legume plant, that belong to the botanical family Fabaceae or Leguminosae. They come in a variety of colours, shapes and sizes. Apparently, there are over 1.800 different types of pulses, the most common being various kinds of beans, lentils, chickpeas and split peas.
Pulses are very healthy as they provide a rich source of nutrients like protein*, manganese, potassium, iron, magnesium, copper, selenium and zinc. They also contain alkaloids, flavonoids, saponins, tannins and phenolic compounds. *(They are rich in lysine and when eaten with grains, they provide a high-quality protein).
Moreover, they are great for the soil and the environment.
Moreover, they are great for the soil and the environment.
Homer mentions pulses in the Iliad, and since then they have been profusely used in the Mediterranean pour cuisine. Evidently, they are also used all over the world as food and feed.
(Most of the information for this post was from Wikipedia, Pulses org. and Pulse Canada all of whom I thank sincerely.)
These highly nutritional and versatile edibles are used for preparing fabulous soups, patties, stews, salads and several interesting desserts.
BEAN SOUP
This is the Greek national soup. Accompanied with feta cheese, Kalamata olives, a green salad and warm, crusty bread it can be a perfectly balanced meal.
500 g (1 lb) white haricot or cannelloni beans, soaked overnight in cold water
125 ml (½ cup) olive oil, (add it after the beans are cooked, if preferred)
1 onion, grated
2 carrots, cubed
4 celery stalks, trimmed and thinly sliced
2 medium-sized potatoes, peeled and cubed
3 medium-sized tomatoes, peeled, deseeded and chopped, or
2 tsp tomato paste, or
One 400 g (13 oz +) tin, thick tomato juice
2 tsp salt and freshly ground black pepper
¼ tsp Cayenne pepper or
1 small red chilli pepper
Strain the beans, place in a large saucepan, cover with cold water, bring to the boil and cook for 5 minutes and strain once more. Cover the beans with hot water and boil until almost cooked.
Sauté the carrots, celery and potatoes in a little olive oil for about 2-3 minutes. Add the onions and a little salt and cook, stirring until the onions change colour, and tip the vegetables into the saucepan with the beans. Add the tomatoes or tomato paste or juice, season with salt, pepper, Cayenne pepper or add a red chilli pepper and pour in a little olive oil.
Simmer for 30 minutes more or until the beans and vegetables are tender, adding a little boiling water, when and if necessary. Taste the soup for seasoning and adjust. Serve sprinkled with freshly ground black pepper and drizzled with the remaining olive oil.
PLAIN BROWN LENTIL SOUP
Lentils don’t need soaking.
500 g (1 lb) brown lentils
2 cloves garlic
1 bay leaf, or
2 sprigs thyme
For serving
Extra virgin olive oil
Good wine vinegar
Cover the lentils with cold water bring to the boil and strain. Cover with hot water, add the garlic and herbs and simmer for 15-30 minutes or until the lentils are tender. It is difficult to give the exact timing for cooking lentils as it differs according to the variety. Add salt and pepper and cook 5 minutes more.
Discard the herbs and serve sprinkled with olive oil and vinegar.
Discard the herbs and serve sprinkled with olive oil and vinegar.
LENTIL SOUP WITH TOMATO
This soup can also be prepared with fresh grated tomatoes.
½ kg (1 lb) brown lentils
2 medium onions, peeled and grated and
2 cloves garlic, peeled and chopped
(Both cooked in a little olive oil until translucent)
(Both cooked in a little olive oil until translucent)
1 bay leaf
2 tbsp tomato paste
½ tsp sugar
Extra virgin olive oil and
Tarragon vinegar to taste
Cover the lentils with cold water, bring to the boil and strain. Cover with hot water, add the onion, garlic, bay leaf and simmer until the lentils are almost tender. Sprinkle with salt and add the remaining ingredients and simmer for 10 minutes more.
Remove the bay leaf and serve sprinkled with olive oil and vinegar to taste.
CHICKPEA SOUP
This is a hearty soup of the Mediterranean cuisine, of which we are all so fond.
500 g (1 lb) skinned chickpeas, soaked overnight
2 tbsp extra virgin olive oil
2 medium-sized onions, finely chopped
2 tender celery stalks, trimmed and finely sliced
1 heaped tbsp tomato paste
2 cloves garlic, finely chopped
Salt and freshly ground black pepper
¼ tsp Cayenne pepper
3 large tomatoes, halved, seeded, grated, skins discarded
1 small rosemary sprig
250 ml (1 cup) or more chickpea cooking liquid (please see below)
Grated San Mihalis, pecorino or Parmesan
Strain the chickpeas, cover with fresh cold water and bring to the boil. Stain once again and rinse the chickpeas thoroughly. Cover with hot water, add salt, and bring to the boil, skimming off any foam, if necessary. Cook the chickpeas until soft but not falling apart and strain and reserve. Also, reserve 1-2 cups of cooking liquid.
Sauté the onion and celery in olive oil, over medium heat, sprinkle with salt and freshly grated black pepper, the Cayenne pepper, stirring occasionally, until the vegetables are soft. Reduce the heat and add the tomato paste and garlic stirring constantly for two minutes.
Pour in the fresh, grated tomato add the rosemary sprig and cook for 12-15 minutes. Stir in the chickpeas and a little of their reserved cooking liquid and cook for 10 minutes more. Discard the rosemary sprig, taste the soup and season accordingly.
Serve sprinkled with grated cheese and croutons.
CREAM OF PEA SOUP
This soup is prepared with a touch of yogurt instead of the proverbial cream.
500 g (1lb) fresh or defrosted peas
1½ litres (6 cups) hot, tasty vegetable stock
Béchamel sauce:
3 tbsp butter
1 bay leaf
2 tbsp plain flour
200 g (1 small tub) thick Greek yogurt
Salt and freshly ground white pepper to taste
Finely chopped dill or mint leaves for garnish
Blend the peas with a cup of vegetable stock and reserve.
Melt butter, add the bay leaf, sift in the flour stirring constantly for 2-3 minutes. Gradually pour in 2-3 ladlefuls of hot stock, stirring each time until the sauce bubbles and thickens. Stir in the puréed peas and the remaining stock and bring to the boil, then reduce the heat and simmer gently for 10-12 minutes.
Then strain the soup through a fine sieve into another saucepan, stir in the yogurt and heat thoroughly. Serve hot, sprinkled with finely chopped dill or mint leaves.
This is a dish that my husband and I loved when we lived inIndia and Pakistan
CHICKPEA CURRY
This is a dish that my husband and I loved when we lived in
500 g (1 lb) skinned chickpeas, soaked overnight, then boiled in
Chicken stock with a
Slice of fresh ginger, peeled and
A hot green pepper chopped
Sauce:
4 onions grated
4 cloves garlic minced
1 tsp ghee or olive oil
2 tsp hot curry powder
1 tsp turmeric
1 tsp cumin
1 tsp ground coriander
1 tsp cinnamon
2 tbsp tomato paste
500 g (1 lb) one can tomato juice
2 cups of chopped roast chicken or meat would make this a perfectly balanced meal. I prefer it without the meat
Salt and freshly ground black pepper
Cayenne pepper to taste (¼ - ½ tsp)
Sauté the onions and garlic with a little water and ghee or olive oil, until the onions are soft, and the liquid evaporates. Add the five spices and stir-fry until the whole kitchen is full of the aroma. Stir in the tomato paste and cook for 2-3 minutes. Pour in the tomato juice and cook until the sauce is thick.
Spoon the strained chickpeas (and the meat or chicken, if using) into the sauce. Add a little of the stock that the chickpeas were boiled in, if necessary. Taste and add salt, freshly ground black pepper and Cayenne pepper and cook for 10 minutes more.
Serve hot with steamed rice and chapattis.
Serve hot with steamed rice and chapattis.
OCTOPUS WITH BEANS
“Ghigandes” is Greek for giants, also for large dried beans. If you can’t find these giant beans, try using haricot or butter beans for this dish. They will, of course, need their own cooking time.
500g (1 lb) ghigandes, soaked, overnight, in warm water
1½ -2 kg (3 - 4 lbs) octopus, cleaned and thoroughly washed
A few peppercorns
3 large onions, chopped
2 cloves garlic, finely chopped
125 ml (1/2 cup) olive oil or more if preferred
2 bay leaves
250 ml (1 cup) dry white wine
2 tbsp tomato paste
250 ml (1 cup) or more warm water
400 g (about 13 oz) - 1 can, finely chopped tomatoes, optional
4 medium, ripe tomatoes, skinned, seeded, and cubed
Salt and freshly ground black pepper
1/8 – ¼ tsp Cayenne pepper
1-2 tsp sugar, if necessary
1 cup parsley, chopped
Freshly ground black pepper
Strain the beans, place them in a pressure cooker and cover with water. Bring to the boil and strain again. Return the beans to the pressure cooker and cover with hot water and a little salt. Lock the lid and simmer gently for 10-15 minutes or, until the beans are almost tender. (The cooking time in an ordinary saucepan is 45 minutes).
Strain and set aside.
Place the octopus in the pressure cooker and cook uncovered until the octopus releases its juices. Lock the lid and simmer for about 6 minutes, then uncover, turn the octopus over, add the peppercorns and little wine, if necessary, and cook for another 6-10 minutes with the lid locked. By this time the octopus should be cooked. If not, give it some extra time. remove the dark membrane (but not the suction cups), cut into bite-sized pieces and reserve.
Heat the olive oil, in a saucepan, and sauté the onion, garlic, and bay leaves with a little salt for a few minutes, douse with wine and cook, stirring for 2-3 minutes more. Add a little more salt, Cayenne pepper and finally, the tomato paste, diluted in warm water, the chopped, canned tomatoes, if you prefer a thicker sauce, and stir. Simmer gently until the onions are tender. Then add the fresh tomato cubes, cook for 5 minutes more, and discard the bay leaves.
Taste the sauce and add more salt, Cayenne pepper and sugar, if necessary. If tinned tomatoes are used, you will certainly need more sugar
.
Combine the sauce with the beans, place in an ovenproof dish and tuck the octopus pieces, evenly on top. Place 1-2 bay leaves over. Cover the dish, and bake in a moderately hot oven, preheated to190 C (375 F) for 25-30 minutes.
Serve sprinkled with a little extra virgin olive oil, chopped parsley and freshly ground black pepper.
PASTA CON FAGIOLI
A delightful dish of the Italian cuisine.
300 g (10 oz) beans, soaked overnight, and strained
2 tbsp olive oil, plus extra for drizzling over
250 g (½ lb) lean bacon finely chopped
1 celery stalk, trimmed and finely chopped
1 onion, peeled and finely chopped
1 carrot, scraped and cubed
1 garlic clove, peeled and minced
3 tbsp chopped parsley
1 bay leaf
500 g (1 lb) tomatoes, halved, deseeded, grated, skins discarded
1½ litre (6 cups) tasty chicken stock or more
250 g (½ lb) short pasta
Salt and freshly ground black pepper to taste
Grated Parmesan to pass around
In a large shallow saucepan, sauté the bacon and the finely chopped vegetables in 2 tbsp olive oil, stirring occasionally, for 4-5 minutes until golden.
Add the chopped parsley, the bay leaf, tomato, stock and beans and simmer for 1 hour, covered, or until the beans are almost cooked. Sprinkle with salt and freshly ground pepper to taste.
Then, add the short pasta and stir and cook according to the packet's instructions for 8-10 minutes more, or until the pasta is cooked al dente. Serve drizzled with a little extra virgin olive oil, sprinkled with grated Parmesan and garnished with a basil sprig.
HARIRA - LAMB WITH CHICKPEAS
A popular Moroccan dish.
500 g (1 lb) shoulder of lamb, boned and cubed
2 tbs olive oil
1 large onion, peeled and finely chopped
2 cloves garlic, peeled and minced
1½ tsp cumin powder
2 tsp sweet paprika
1 bay leaf
2 tbsp tomato paste
1 litre (4 cups) tasty meat stock
300 g (10 oz) chickpeas, soaked in water overnight and strained
800 g (1 lb 10 oz) tomatoes, halved, deseeded, grated, skins discarded
3 tbsp chopped fresh coriander or fresh parsley
Salt and freshly ground black pepper
Sauté the meat in olive oil for 5-6 minutes, until brown all over, then add onion and garlic, stirring over low heat, for 5 minutes, until the onion softens.
Add the spices and bay leaf and stir until their aroma fills the kitchen. Stir in the tomato paste, and after one minute, pour in the meat stock, stir and bring to the boil.
Add the chickpeas and the grated tomato into the saucepan. Lower the heat, and simmer very gently, covered, for about 1 hour or until the meat and chickpeas are tender, stirring occasionally and adding a little hot water if needed. Then, taste and season with salt, if necessary, and freshly ground black pepper.
Add the chickpeas and the grated tomato into the saucepan. Lower the heat, and simmer very gently, covered, for about 1 hour or until the meat and chickpeas are tender, stirring occasionally and adding a little hot water if needed. Then, taste and season with salt, if necessary, and freshly ground black pepper.
Serve sprinkled with chopped fresh coriander or parsley.
PETIT SALE AUX LENTILLES
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| Pancetta with Lentils |
A decadent French dish.
1½ kg (3 lbs) pork pancetta, cut into thick slices
3 tbsp coarse salt
30 ml (1 fl oz) olive oil
1 large carrot, scraped and thickly sliced
2 celery stalks, threaded, trimmed and sliced
1 onion, peeled and diced
1 garlic clove, peeled and minced
350 g (10 oz + tbsp.) green or brown lentils
Salt and freshly ground pepper
2 tbsp chopped parsley
Lemon wedges for garnish
2 tbsp chopped parsley
Lemon wedges for garnish
Place the pancetta in a large bowl, sprinkle with coarse salt, cover with cling film and refrigerate for 2 hours. Then rinse in plenty of cold water and pat dry.
Sauté the meat in olive oil, over high heat, for about 7 minutes, until brown all over.
Add the vegetables and the bay leaf, stirring for 2 minutes, and pour in enough hot water to just cover the meat and vegetables. Sprinkle with salt and pepper to taste and simmer for about 5 minutes until the liquid comes to the boil. Lower the heat and simmer for about 1 hour and 15 minutes or until the meat is tender and transfer it to a plate with a slotted spoon.
Rinse the lentils in a colander and place them in the saucepan, stir and simmer for 15-20 minutes or until they are cooked and most of the liquid has been absorbed. Taste for seasoning and add some salt, if necessary.
Serve the pancetta and the lentils sprinkled with freshly ground black pepper and chopped parsley, and garnish with lemon wedges.
PORK WITH BEANS FROM FLORINA
A comforting dish from northern Greece
2 ½ kg (4 ½ lb) boned and rolled pork loin
4-6 garlic cloves, peeled and cut into wedges
4 tbsp olive oil
4 tbsp lemon juice
Salt and pepper to taste
500 g (1 lb) dried butter beans, soaked in water overnight and strained
1 bay leaf
1 onion, peeled and studded with 3 cloves
2 fresh parsley sprigs
1 carrot, scraped and thickly sliced
½ tsp peppercorns
4 tbsp butter
1 large onion, peeled and chopped
4 tbsp butter
1 large onion, peeled and chopped
2 tbsp chopped parsley
Preheat oven to 130 C (325 F). Make small incisions all over the meat and insert the garlic wedges dipped in salt and pepper. Place in a large ovenproof dish, and rub the meat with oil, lemon juice, salt and pepper. Pour in 250 ml (1 cup) water. Cover with baking parchment and aluminium foil and roast slowly for about 3 hours, basting occasionally with the cooking juices.
Meanwhile, place the beans into a saucepan, pour in enough water to cover, add the bay leaf, onion, parsley, carrot and peppercorns. Bring to the boil, skim off the scum, cover and cook for 1 – 1½ hours until the beans are almost cooked. Season with salt to taste and simmer for five minutes more.
Remove the pork from the dish, reserving the juices and keep warm. Melt the butter in a large pan add the chopped onion and cook over low heat, stirring occasionally, for 5 minutes until translucent. Stain the reserved cooking juices into a pan and simmer for 10 minutes or until the onion is soft.
Drain the beans, discard the flavourings and mix with the onion. Simmer for several minutes more or until the beans are glazed.
Slice the pork and serve with the beans, sprinkled with chopped parsley.
Slice the pork and serve with the beans, sprinkled with chopped parsley.
ROAST CHICKEN WITH LENTIL-RICE
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| Lentil-Rice |
A wonderful Persian dish.
1 large chicken, washed thoroughly and patted dry
2 tbsp olive oil
2 onions, peeled and finely sliced
5 garlic cloves or less, peeled and minced
Salt and
½ tsp freshly ground black pepper
1 tsp turmeric
1 tsp spice mix (equal amounts of cinnamon + cumin + cardamom) *
¼ cup lemon juice
¼ tsp saffron
Rosewater
Lentil-rice:
3 cups Basmati rice
2 cups fine lentils, boiled for 2 minutes and strained
Salt
3 tbsp olive oil or butter
2 onions, peeled and finely sliced
½ - 1 cup raisins
½ - 1 cup dates, stoned
1 tsp pepper
2 tbsp spice mix*
¼ tsp saffron mixed with
2 tbsp rose water
Heat oven to 190 C (375 F) and brush an ovenproof dish with olive oil. Spread the sliced onion and garlic in the dish and place the chicken on top. Sprinkle with salt, pepper, turmeric and the spice mix and massage the bird all over, and drizzle with olive oil and lemon juice.
Cover the dish with aluminium foil and roast for one hour until the chicken is cooked. Uncover, add the diluted saffron and cook for 10 minutes more.
Meanwhile, wash the rice in a bowl. Strain and repeat the procedure 5 times more. In a large saucepan, place 8 cups of water with 2 tbsp salt to boil. Stir in the rice and cook over high heat for 6-8 minutes. Check for doneness, then strain and rinse with 2-3 cups of water.
At the same time, place the lentils in a medium-sized saucepan with 8 cups of water and 1 tsp of salt and cook for 12-20 minutes, but do not overcook. Strain.
Heat the oil or butter in a large saucepan, over low heat, and sauté the onions with ½ tsp of salt for 15 minutes. Add the raisins, chopped dates, orange zest, pepper, spice mix and the diluted saffron. Spoon in the rice and the lentils and stir very well together.
Slice the chicken into serving pieces and serve with the onions and the lentil-rice and drizzle with the juices from the roasting tin.
FAVA PATTIES
A very appetising snack.
400 g (13,3 oz) fava beans or yellow split peas
Salt
1 cup of fresh coriander leaves or parsley chopped
¼ tsp Cayenne pepper or less
Freshly ground black pepper to taste
1 tsp turmeric
1 tsp bicarbonate of soda
½ tsp saffron diluted in
2 tbsp hot water
Dried breadcrumbs
Corn oil for frying
Place the fava beans or the yellow split peas in a saucepan with 1½ litre (6 cups) water and 1 tsp salt. Bring to the boil and skim the scum from the surface. Add the turmeric, lower the heat to medium and cook, covered, for 35-40 minutes until soft but not falling apart.
Strain the fava beans through a fine sieve and reserve the liquid, allowing the fava to drain thoroughly.
Blend the fava in a food processor, and when cold, add the baking soda, saffron, coriander and the eggs, one at a time. Also add some dried breadcrumbs or a little of the reserved cooking liquid, if necessary, so that the mixture is thick enough to keep its shape. Place in a bowl, cover with cling film and refrigerate for 3 hours at least.
With a tablespoon take equal amounts of the fava mixture and shape patties and place theem on a dish.
Fry the patties, in batches, in plenty of corn oil, over medium heat, for 5 minutes on each side. Remove them carefully and place on a tin, lined kitchen paper to drain.
Serve the fava patties with a green salad or, as they do in Iran with quince preserve (kythonopasto)*
Please find below the recipe for Kydonopasto:
QUINCE PRESERVE
(Kydonopasto)
This preserve is very popular in Greece.
1 kg (2 lb) quinces (about 4 pieces)
½ kg (2 ½ cups) caster sugar and
¼ kg (1/2 lb) honey, or
750 g (3 ¾ cups) caster sugar only
200 g (1 cup) roasted almonds
2-3 small sprigs sweet-scented geranium leaves, tied in a bouquet, or
1 medium-sized cinnamon stick
1 liqueur glass brandy
1 cup granulated sugar or more for coating the preserve
Few bay leaves for storing, optional
Wrap the quinces in foil and bake until tender, then peel, seed and puree in a blender. Reserve the seeds and tie them in a piece of muslin, forming a pouch.
Place the quince puree in a saucepan, over low heat. Gradually add the sugar and honey (or sugar only), the reserved quince seed pouch and the sweet-scented geranium bouquet and simmer gently, stirring with a wooden spoon. When the mixture thickens and detaches itself from the sides of the saucepan, add the almonds and cook 2-3 minutes more, stirring continuously. Remove and discard the bouquet and the seed pouch.
Spread the mixture in a tin, lined with oiled baking parchment, drizzle with brandy and level the surface. It should not be over 2 cm (¾ in) in thickness.
Place in an oven preheated to 180 C and bake for 45-50 minutes. Remove the tin from the oven and cool a little. Turn over the preserve, peel off the baking parchment and cut it into small squares or diamond shapes. Roll in granulated sugar, if using, and store in boxes, interspersed with bay leaves or baking parchment.
Kydonopasto is excellent cut in slivers, accompanied with cheese and nuts and a glass of wine.
Try preparing this chocolate mousse with chickpeas for your vegetarian friends
250 g (½ lb) chickpeas, boiled and
Praline:
500 ml (2 cups) coconut cream iced and whipped to soft peaks with 2 tbsp icing sugar
For the praline heat the honey until it caramelises add the nuts and stir to cover with caramel. Pour over a sheet of baking parchment and allow to cool. Then crack and fold into the mousse.
CHICKPEA COCOA BISCUITS
Here’s a recipe for biscuits prepared with chickpeas but one can also prepare them with beans.
1 cup cooked skinless chickpeas, boiled
2 tbsp corn oil
2 tbsp peanut butter (saltless and unsweetened)
2 tbsp milk
100 g (½ cup) sugar
A pinch of salt
A pinch of salt
4 tbsp cocoa mixed with
2 tbsp self-rising flour,
½ tsp cinnamon and
½ tsp ginger powder
½ cup raisins dusted with
1 tbsp. self-rising flour
Preheat oven to 180 C (350 F) and line a tin with baking parchment.
Blend the chickpeas in a food processor, until smooth. Then add the oil, peanut butter, milk, sugar, salt, the cocoa/flour mixture with the spices and blend until just combined. Remove this soft and sticky batter from the food processor and fold in the raisins.
Spoon equal amounts of dough on the prepared tin. Flatten each biscuit with the prongs of a fork, wetting it each time to prevent it from sticking on the biscuits.
Bake for 20 minutes. Remove the biscuits from the oven, and after 5 minutes transfer them on a wire rack to cool.
CHICKPEA CHOCOLATE MOUSSE
Try preparing this chocolate mousse with chickpeas for your vegetarian friends
200 g (almost 7 oz) dark chocolate melted (I use Ygeias Pavlidou an excellent Greek chocolate) chopped and melted
250 g (½ lb) chickpeas, boiled and
350 ml (1¼ cup) of the chickpea cooking liquid
90 g (3 oz) icing sugar, separated
A pinch of salt
A pinch of salt
1 vanilla
Praline:
4 tbsp honey
90 g (3 oz) almonds, peeled
500 ml (2 cups) coconut cream iced and whipped to soft peaks with 2 tbsp icing sugar
Blend the chickpeas with their liquid until smooth, add 60 g (2 oz) icing sugar, salt and vanilla and mix for 2 minutes. Fold in the melted chocolate, gradually together, until homogenous in colour.
For the praline heat the honey until it caramelises add the nuts and stir to cover with caramel. Pour over a sheet of baking parchment and allow to cool. Then crack and fold into the mousse.
Pour the mousse into ramekins and set aside to cool. Cover with cling film and refrigerate until needed. Serve with whipped coconut cream and hulled strawberries.
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| "Large Roses", painted on silk, by Diana Kisirauskiene |
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