Ingredient Ideology | Passion For Pulses By: Dr. Kaviraj Khialani- Celebrity Master Chef
/Pulses are part of the legume family, any plants which grow in pods basically, but the term pulse refers to only to the dried edible seeds within the pods. Pulses include all beans, pea and lentils such as baked beans, chickpeas, kidney beans etc. Pulses are very popular in developing countries but are increasingly becoming recognized as an excellent part of a healthy diet throughout the world. Pulses have a rich and colorful history of nourishing cultures all over the world!
Indian cuisine has widely adapted and incorporated pulses, lentils etc as an active variety of ingredients when it comes to our home cooking styles, most of us are fond of rajma Chawal, chauli masala, vatana ka usal and the list goes on for the favorites with the pulses! Looking at a broader perspective of pulses too we have seen that various countries have also included a few of them in their soups, salads, stir fry recipes, curries, stews, dips and even for baked dishes.
Pulses are also an important part of human diet due to robust nutritional profile, pleasant flavor, comparatively reasonable costs and cooking versatility they rate up pretty well on the gain scale. Foods based on pulses are prepared with a wide range of recipes and with a host of different methods of pre-preparation and cooking starting from sprouting, grinding, boiling, steaming, mashing, roasting, saute and stir-frying and also milling to make it into flour forms.
One of the challenge we usually face at times with pulses is the length of time taken with a few of them with which we need to adjust with and manage time accordingly. One of the other aspect attached to pulses is that it has also been widely used in the food processing industry and also canning versions where we also export pulses which are pre-cooked and preserved and are ready to use available at the store shelves across the globe.
Health Benefits of Pulses to add into Salads & Recipes:
Pulses are a rich source of proteins, high in fiber and have a low glycemic index.
Pulses help in weight loss and are also heart healthy foods provided they are made and consumed correctly.
Pulses are also energy boosting foods and good to be added in various forms into our day to day diets.
Pulses helps in optimal brain functioning and also a good source of essential vitamins and minerals.
Pulses aid in digestion and also boosts our metabolism.
Pulses help to control diabetes and also lower blood pressure.
Pulses are helpful source of zinc as well for our body, and also helps lower cholesterol.
Here are a few Simple- Healthy and Nutri-Rich Recipes with Pulses to add into our Menus and Meals!
Recipe-1] MASALA BAKED BEANS WITH CHICKEN & POTATOES.
Ingredients:
Oil-1 tsp
Garlic-1 tsp chopped
Onion-1/2 small chopped
Green chilies-1/2 tsp chopped
Baked beans in tomato sauce-1 tin
Salt and crushed black pepper to taste
Mixed herbs-1/2 tsp
Garam masala powder-1/4 tsp
Chili flakes- ½ tsp
Fresh basil/ parsley/coriander-2 tbsp.
Water-1/2 cup
Red chili sauce- 2 tsp
Tomato ketchup-2 tsp
Boiled chicken cubes-1 cup
Boiled potato cubes-1/2 cup
Green capsicum-1/2 chopped.
Method:
1. Prepare all the ingredients for the masala baked bean recipe.
2. Heat oil in a pan saute the garlic, onions, chilies for a few seconds, add in the baked beans and all seasonings, herbs, spices, sauce and masala to taste and mix well.
3. Add in the chopped green capsicums, saute well and add a little water and boiled chicken cubes, potatoes and allow to simmer for 6-8 mins.
4. Once it all comes well together and well cooked, turn off the flame add fresh herbs for garnish and serve with brown bread, multi-grain bread etc. an ideal dish to have for a Sunday brunch or a mini meal on the whole.
Recipe-2] BLACK EYED PEA SALAD WITH GARDEN VEGGIES
Ingredients:
For the base of the salad:
Assorted salad leaves/ lettuce leaves- 1 cup
For the body of the salad:
Black eyed peas- 1 cup boiled.
Onion-1/2 no cubes
Tomato-1 no cubes
Green chili-1 tsp chopped
Coriander leaves-2 tbsp. chopped
Green capsicum-1/2 no cubed
Cucumber-1/2 no cubes
Sweet corn-1/2 cup boiled.
For the dressing of the salad:
Olive oil-2 tbsp.
Lime juice-2 tsp
Mustard paste-1/2 tsp
Dates- 3- 4 chopped
Salt and crushed black pepper to taste
Mint leaves- 8-10 leaves
Honey-2 tsp
Chaat masala-1/2 tsp
Sunflower seeds/ melon seeds-2 tsp
For the garnish of the salad:
Fresh herbs as available- 2 tbsp.
Micro-greens -2 -3 tbsp.
Cherry tomatoes- 3-4, cut 1 x 2
Method:
1. Prepare all the ingredients for the salad.
2. Arrange the base of the salad on a serving plate/salad bowl.
3. In a mixing bowl combine together the ingredients for the dressing and mix well.
4. Add in the body of the salad from the boiled peas to all other ingredients and give it a nice mix.
5. Arrange the salad on the serving bowl and garnish appropriately and serve immediately.
Recipe-3] CHICKPEA TIC- TAC – TOE
Ingredients:
Oil-1 tsp
Butter- 1 tsp
Bayleaf-1 no
Cloves- 3-4 no
Garlic-1 tsp chopped
Ginger-1 tsp shredded
Green chilies- 1 tsp slit
Onions- 1 cup puree
Tomato-3/4th cup puree, fresh
Boiled chickpeas/ kabuli chana- 1 and a half cup.
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Garam masala powder-1/2 tsp
Kasuri methi-1 tsp
Cashew paste-2 tsp
Water-1/2 cup
Coriander leaves- 2 tbsp. chopped.
Lime juice-1 tsp add and serve hot.
Method:
1. Heat oil and butter in a pan add in the whole spices and flavor the pan. Add in the onion puree first and saute it well for 4-6 mins add a little water if needed to prevent sticking, add in the garlic, ginger and chilies as well.
2. Next we add in the tomato puree, salt to taste, all the powdered spices, kasuri methi and bhunao the masala well for 2-3 mins.
3. Add in the boiled chickpeas and cook it with the masala for a couple of mins, stir well, add in the cashew paste, a little water and simmer the chickpeas for 10-12 mins.
4. Add fresh coriander leaves and garnish the recipe, add a splash of fresh lime juice and serve hot with rotis, naans, parathas.
Recipe-4] BEAN TO BENEFIT SALAD
Ingredients:
For the base of the salad:
Assorted lettuce leaves/ purple/white cabbage-1 cup
For the body of the salad:
Boiled kidney beans/rajma-1/2 cup
Boiled green lentils/moong-1/4 cup
Red capsicum-1/2 no cut into med cubes.
Celery-1 stalk cut into pieces
Cucumber-1/2 no cut into cubes
Tomato-1 no de-seeded and cut into cubes
Apple/pear/lychees/chickoo/mango cubes- any 1 fruit
For the Dressing of the salad:
Olive oil-2 tbsp.
Lime juice-2 tsp
Crushed black pepper-1/2 tsp
Salt to taste
Roasted crushed cumin-1/2 tsp
Flax seeds-1 tsp roasted and crushed
Mint/coriander/parsley- 2 tbsp.
Orange juice- ¼ cup fresh squeeze with segments
Boiled Amla pulp- 2-3 tsp.
Raisins/almonds/cashews- 2 tsp chopped.
For the garnish of the salad:
Micro-greens, olives, jalapenos, assorted herbs etc.
Method:
1. Prepare all the ingredients for the salad.
2. Arrange the base of the salad with assorted leaves as desired on the serving plate or salad bowl.
3.Combine all the ingredients for the dressing in a mixing bowl and give it a nice stir.
4. Add in the body of the salad just before serving and toss the salad well.
5. Portion the salad onto the base of lettuce leaves and garnish it appropriately and serve.
Recipe-5] ONE POT BEAN MEAL
Ingredients:
Oil-1 tsp
Butter-1 tsp
Cinnamon stick-1-inch piece
Black peppercorns- 4-5 no
Garlic-1 tsp chopped
Lemon grass- 4-5 pieces
Fresh basil- 8-10 no
Salt and pepper to taste
Ginger-1 tsp shredded
Spring onions- 3-4 sliced
Boiled sweet corn-1/4 cup
Boiled assorted pulses- 1 cup
Tomato puree-1/4 cup
Soy sauce- 2 tsp
Tomato ketchup-2 tsp
Schezuan sauce- 2 tsp
Garam masala powder-1/2 tsp
Mixed herbs and chili flakes to taste
Water-1/2 cup
Cheese- 2-3 tbsp. grated to garnish.
Cooked/boiled white/brown rice- 2 cups
Assorted vegetables like sliced mushrooms, broccoli, zucchini, bell peppers, green peas, baby corn, paneer etc can be added for the veg options.
Boiled shredded chicken/ sliced chicken sausages/ tuna fish from the can/boiled cubed eggs/ cooked chicken liver/ sliced salami etc can also be added for non-veg options.
Method:
1. arrange all the ingredients for the one meal bean pot.
2. heat oil and butter in a pan add in the cinnamon stick and peppercorns, add in the sliced onions, garlic, ginger and chilies and cook for 1 minute.
3. add in the cooked assorted pulses, salt, pepper and all the powdered spices, herbs, chili flakes, sauces and mix well.
4. Add a little water to ensure even cooking, also add in your choice of veg or non-veg ingredients for the recipe and cook on a medium flame for 8-10 mins, add in the cooked rice and cook for 3-4 mins.
5. Finally add in some fresh herbs and grated cheese to garnish the pot meal and serve hot with a portion of salad.
Recipe-6] PULSE IT UP TOSS BOWL
Ingredients:
For the base of the salad:
Assorted greens/ salad leaves- 1 cup
For the body of the salad:
Assorted boiled lentils/sprouts/ pulses of your choice- 1 cup cooked/boiled/steamed.
Boiled potato-1 no cubed.
Broccoli- 1 cup florets, blanched
Red/yellow capsicums-1/2 no cubes
Cherry tomatoes- 4-5 cut 1 x 2
Celery- 1 stalk cut into pieces
Cucumber-1/2 no cut into cubes
For the dressing of the salad:
Lime juice-2 tbsp.
Honey-1 tsp
Chopped nuts- 2 tsp
Assorted seeds- 2 tsp
Salt and pepper to taste
Mint leaves- 8-10 no
Chaat masala-1/2 tsp
Roasted crushed cumin-1/2 tsp
For the garnish of the salad:
Assorted fresh herbs/ seeds/ nuts/ micro-greens
For non-veg options- add boiled chicken/ poached fish/ saute or boiled prawns/ roast sliced meat etc.
Method:
1. Prepare all the ingredients for the salad.
2. Place the crispy assorted salad greens on the serving plate or the salad bowl.
3. In a salad toss bowl combine together the ingredients for the dressing and mix well.
4. Add in the body of the salad just before you wish to serve the salad and give it a nice toss, add any fresh fruit as well of your choice and mix.
5. Arrange the tossed salad onto your serving bowl or salad plate on a bed of greens and garnish as desired, serve.
