Pulses & Soya

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.

Soya and mycoproteins

Soya beans are the only vegetable protein to contain all essential amino acids, making them important for vegetarians. They're high in calcium, low in saturated fats, and cholesterol-free. They can be ground into flour or made into "milk" as well.

Soya foods have been a staple part of the Chinese diet for over 4,000 years but have only been widely consumed in Western countries since the 1960s.

Miso
Miso is a fermented condiment made from soya beans, grain (rice or barley), salt and water; it's the basis of Japanese miso soup and is widely used in Asian cooking. Miso production involves steaming polished rice, which is then left to ferment. Miso varies widely in flavour, colour, texture and aroma. It's used to give flavour to soups, stews, casseroles and sauces.

Mycoprotein (or Quorn)
Mycoprotein, often sold as Quorn, is not a soya product, but a food made from a fermented fungus. It is textured to resemble meat and sliced, diced or shredded. Mycoprotein is a source of protein, fibre, biotin, iron and zinc, and is low in saturated fats. Mycoprotein is potentially a very useful food item for vegetarians, as it's available in many forms (chunks, mince, ready-meals) and can be incorporated into many recipes.

Soya dairy alternatives
Soya milk is an alternative to dairy milk and is widely available in supermarkets and health food stores. Compared to full fat cow's milk, soya milk has a lower fat content, a lower proportion of saturated fat, and no cholesterol. It's low in carbohydrate and provides a good source of protein. Some brands may be fortified with calcium or vitamins. Soya milk provides an alternative to dairy milk for people with cow's milk protein and lactose intolerance. Soya oil and margarine are also available, as an alternative to butter.
Soy sauce

No oriental dish is complete without some form of soy (or soya) sauce. Fermenting soya beans with cracked roasted wheat, salt and water for a year makes true soy sauce, called shoyu. Much of the product available in supermarkets is not true soy sauce but is made by chemical hydrolysis from defatted soya flour, caramel colouring, and corn syrup without any fermentation process.

Tempeh
Tempeh is a fermented soya bean paste with a chewy texture and distinctive flavour, and can be used as a meat substitute in recipes. It may be deep-fried, shallow-fried, baked or steamed.
Textured vegetable protein

Textured vegetable protein (TVP) is soya flour that's been processed and dried. A substance with a sponge-like texture, TVP is available either cut into small chunks or ground into granules which resemble minced beef, and can be flavoured to resemble meat. It's prepared simply by mixing with water or stock and leaving to stand for a few minutes, after which it may be incorporated into recipes as a meat substitute. Soya protein is also available incorporated into vegetarian burgers, sausages, and canned foods. As well as being a good source of fibre and high-quality protein, TVP is fortified with vitamin B12.

Tofu
Tofu is soya bean curd made from coagulated soya milk. It's sometimes known as soya cheese, and is sold as blocks packaged in water. It can be bought as silken tofu, which is soft and creamy in texture, or as a denser, firmer version. The firmer kind may also be purchased smoked or marinated. Tofu tends be fairly bland tasting and is best used in recipes where flavour is imparted by other elements in the dish, which makes it a very flexible ingredient. Firm tofu may be marinated, fried, stir-fried, deep-fried, sautéed, diced and added to salads or casseroles. Silken tofu can be used for dips, spreads, smoothies, sauces and sweet dishes. As well as having a high protein content, tofu also contains calcium, iron, and vitamins B1, B2 and B3.

Recipes

Green Beans with Bread Crumbs

INGREDIENTS:

* 1 pound fresh green beans, washed and trimmed
* 1/2 cup water
* 1/4 cup Italian-style seasoned bread crumbs
* 1/4 cup olive oil
* salt and pepper to taste
* 1/4 teaspoon garlic powder
* 1/4 teaspoon dried oregano
* 1/4 teaspoon dried basil
* 1/4 cup grated Parmesan cheese

DIRECTIONS:

1. Combine green beans and 1/2 cup water in a medium pot. Cover, and bring to boil. Reduce heat to medium, and let beans cook for 10 minutes, or until tender. Drain well.
2. Place beans in a medium serving bowl, and mix in bread crumbs, olive oil, salt, pepper, garlic powder, oregano and basil. Toss mixture until the beans are coated. Sprinkle with Parmesan cheese, and serve.

Dilled Green Beans

INGREDIENTS:

* 2 quarts water
* 2 pounds fresh green beans, washed and trimmed
* 1 teaspoon salt
* 2 teaspoons mustard seed
* 2 teaspoons dried dill weed
* 1 teaspoon red pepper flakes
* 1 teaspoon dill seed
* 4 cloves garlic, minced
* 2 cups distilled white vinegar
* 2/3 cup white sugar
* 2 cups water

DIRECTIONS:

1. Bring 2 quarts of water to boil. Add green beans and boil for 5 minutes or until beans are just tender. Plunge the beans in cold water to set their color, drain well.
2. In a large bowl combine salt, mustard seed, dill weed, chiles, dill seed and garlic. Mix. Add cooled beans to the bowl and stir.
3. In a small saucepan bring 2 cups water, vinegar, sugar and salt (to taste) to boil. Pour this mixture over the beans and spices. Mix well.
4. Chill the beans in an airtight container at least overnight before eating. The beans are best if given a week to marinate refrigerated before eating.

Lentils And Spinach

INGREDIENTS:

* 1 tablespoon vegetable oil
* 2 white onions, halved and sliced into 1/2 rings
* 3 cloves garlic, minced
* 1/2 cup lentils
* 2 cups water
* 1 (10 ounce) package frozen spinach
* 1 teaspoon salt
* 1 teaspoon ground cumin
* freshly ground black pepper to taste
* 2 cloves garlic, crushed

DIRECTIONS:

1. Heat oil in a heavy pan over medium heat. Saute onion for 10 minutes or so, until it begins to turn golden. Add minced garlic and saute for another minute or so.
2. Add lentils and water to the saucepan. Bring mixture to a boil. Cover, lower heat, and simmer about 35 minutes, until lentils are soft ( this may take less time, depending on your water and the lentils).
3. Meanwhile cook the spinach in microwave according to package directions. Add spinach, salt and cumin to the saucepan. Cover and simmer until all is heated, about ten minutes. Grind in plenty of pepper and press in extra garlic to taste.

Lentils and Rice with Fried Onions (Mujadarrah)

INGREDIENTS:

* 6 tablespoons olive oil
* 1 large white onion, sliced into rings
* 1 1/3 cups uncooked green lentils
* 3/4 cup uncooked long-grain white rice
* salt and pepper to taste
* 1/4 cup plain yogurt (optional)

DIRECTIONS:

1. Heat the olive oil in a large skillet over medium heat. Stir in the onions, and cook about 10 minutes, until browned. Remove from heat, and set aside.
2. Place lentils in a medium saucepan with enough lightly salted water to cover. Bring to a boil, reduce heat, and simmer about 15 minutes.
3. Stir rice and enough water to cover into the saucepan with the lentils. Season with salt and pepper. Cover saucepan, and continue to simmer 15 to 20 minutes, until rice and lentils are tender.
4. Mix half the onions into the lentil mixture. Top with sour cream and remaining onions to serve.

Peas Rice

INGREDIENTS:

* 1 cup basmati rice
* 1 tablespoon butter or margarine
* 2 whole cloves
* 1 (2 inch) piece cinnamon stick
* 1 serrano pepper, chopped
* 1 teaspoon minced fresh ginger root
* 1/4 cup green peas
* salt to taste
* 1/4 teaspoon white sugar
* 2 cups water

DIRECTIONS:

1. Wash and drain the rice.
2. Heat a saucepan over a medium heat. Add butter or margarine and let melt. Stir in cloves, cinnamon, Serrano chile, and ginger. Saute briefly. Mix in rice and stir to coat it evenly. Stir in peas, salt, and sugar. Pour in water and bring the water to a boil.
3. Reduce heat to simmer and let rice cook covered for 15 to 20 minutes; or until rice is tender.

Stir Fried Snow Peas and Mushrooms

INGREDIENTS:

* 1 tablespoon sesame seeds
* 1 tablespoon olive oil
* 1/2 pound snow peas
* 4 ounces fresh mushrooms, thinly sliced
* 2 tablespoons teriyaki sauce

DIRECTIONS:

1. In a medium skillet over medium heat, cook the sesame seeds about 5 minutes, stirring frequently, until lightly browned. Remove from heat, and set aside.
2. Heat oil in the skillet over medium high heat. Stir in snow peas and mushrooms, and cook 3 to 4 minutes, until tender.
3. Transfer snow peas and mushrooms to a medium bowl. Toss with sesame seeds and teriyaki sauce, and serve warm.

Peas with Mushrooms

INGREDIENTS:

* 1 small onion, chopped
* 2 cloves garlic, minced
* 2 tablespoons butter
* 1 (10 ounce) package frozen green peas, thawed
* 1 (4.5 ounce) jar sliced mushrooms, drained
* 1 teaspoon white sugar
* 1/2 teaspoon salt
* 1/4 teaspoon dried thyme
* 1 pinch black pepper

DIRECTIONS:

1. Cook peas according to package directions. Set aside.
2. Melt butter in a skillet over medium heat. Saute onion and garlic in butter until tender, about 5 minutes. Stir in the peas and mushrooms, then season with sugar, salt, thyme and pepper. Reduce heat to low, and cook just until heated through.

Slow Cooker Spaghetti Bolognaise Sauce

INGREDIENTS:

* 2 cups dried soybeans
* 4 large tomatoes, cut into wedges
* 1 large onion, chopped
* 1 pound okra, chopped
* 1 cup pitted green olives
* 1 cup pitted black olives
* 2 (6 ounce) cans tomato paste
* 3 (14.5 ounce) cans peeled and diced tomatoes
* 3/4 cup grated Parmesan cheese
* 1 cup red wine
* 1/4 cup olive oil
* 1 (11 ounce) can whole kernel corn, drained
* 2 tablespoons dried oregano
* 2 tablespoons dried basil
* 4 tablespoons Italian seasoning
* salt to taste
* 1/2 teaspoon pepper

DIRECTIONS:

1. Cover soybeans with water and soak for several hours, or overnight.
2. In a slow cooker combine soybeans, tomatoes, onion, okra, green olives, black olives, tomato paste, chopped tomatoes, Parmesan cheese, wine, olive oil, corn, oregano, basil, Italian seasoning, salt and pepper. Mix well.
3. Cook on low for 12 to 24 hours, stirring occasionally.

Vegetable Cashew Saute

INGREDIENTS:

* 1 (16 ounce) package whole wheat rotini pasta
* 2 tablespoons dark sesame oil
* 1/4 cup soy sauce
* 1/4 cup balsamic vinegar
* 2 tablespoons white sugar
* 1/4 cup dark sesame oil
* 3 cups chopped broccoli
* 1 cup chopped carrots
* 1 cup chopped red bell pepper
* 2 cups chopped fresh shiitake mushrooms
* 1 cup shelled edamame (green soybeans)
* 3/4 cup chopped unsalted cashew nuts

DIRECTIONS:

1. Bring a large pot of lightly salted water to a boil. Cook the rotini 10 to 12 minutes, until al dente, and drain.
2. In a small bowl, mix the 2 tablespoons sesame oil, soy sauce, vinegar, and sugar.
3. Heat the 1/4 cup sesame oil in a skillet over medium heat. Stir in the broccoli, carrots, red bell pepper, mushrooms, shelled edamame, and cashews. Mix in the sesame oil sauce. Cover skillet, and cook 5 minutes, or until vegetables are tender but crisp. Serve over the cooked pasta.

Soybean Milk

INGREDIENTS:

* 1 3/4 cups dried soybeans
*
* 2 quarts water
* 1 pandan leaf (optional)
* 1 slice fresh ginger root (optional)
* 1 teaspoon vanilla extract (optional)
* 1/2 cup white sugar

DIRECTIONS:

1. Soak beans overnight in water. Drain, rinse, and discard water. Combine soaked beans with 2 quarts fresh water. In a food processor or blender, process beans with water until smooth.
2. Strain into a pot through a double layer of cheesecloth, or a fine sieve. Add pandan leaf or ginger, and sugar to taste. Boil soy milk for 15 minutes. Stir frequently to prevent skin from forming. Remove pandan leaf or ginger, then flavor with vanilla. Stir in sugar to taste. Cool to room temperature, then refrigerate.