Typically, we think of a pulse as referring to heart rate, but the word also has a more delicious meaning. Pulses are grain legumes, including lentils, beans, peas, chickpeas and a variety of other crops high in protein, fiber, vitamins and amino acids.
The United Nations General Assembly declared 2016 the “International Year of Pulses” and is encouraging the consumption of pulses as an alternative to meats to reduce greenhouse gas emissions produced by the meat industry and to support food security in economically unstable areas.
In addition to these noble causes, pulses can be fun and tasty. This week we explore the versatility of pulse crops, while being mindful to lessen meat consumption.
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Lentil Nacho Dip
>> 1 cup dry black lentils, rinsed
>> 3 cups water, divided
>> 1 tablespoon olive oil
>> 1/4 cup chopped onion
>> 1/2 pound ground turkey
>> 1 cup chopped fresh tomatoes
>> 1/2 cup picante sauce
>> 1 tablespoon taco seasoning, or to taste
>> Salt and pepper, to taste
>> 3 green onions, chopped
>> 1/2 cup chopped olives
>> 2 jalapenos, seeded and chopped
>> 1/2 cup shredded white cheddar cheese
>> 1/2 cup shredded sharp cheddar cheese
>> 1 package tortilla chips
In medium saucepan in 2 cups water, bring lentils to a boil. Reduce heat, cover and simmer 30 minutes. Drain.
Heat oven to 350 degrees.
In large frying pan over medium-high, heat oil. Add onions and turkey to pan; cook 5 to 7 minutes. Add tomatoes, picante sauce, taco seasoning and remaining water. Cook for 5 to 7 minutes to thicken. Stir in lentils. Season with salt and pepper.
Transfer to 8-inch square baking dish. Top with green onions, olives, jalapenos and cheeses. Heat in oven about 10 minutes. Serve with chips and favorite garnishes. Serves 8.
Approximate nutritional information, per serving (not including salt to taste or chips): 220 calories, 10 g fat, 3.5 g saturated fat, 35 mg cholesterol, 400 mg sodium, 19 g carbohydrate, 7 g fiber, 3 g sugar, 16 g protein
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Chickpea Gingersnaps
>> 2 cups chickpea flour
>> 2-1/2 teaspoons ground ginger
>> 1 teaspoon cinnamon
>> 1/4 teaspoon ground cloves
>> 1/4 teaspoon ground nutmeg
>> 1/2 teaspoon ground cardamom
>> 1/2 teaspoon sea salt
>> 1/2 teaspoon baking powder
>> 1/2 teaspoon baking soda
>> 6 tablespoons butter
>> 3/4 cup brown sugar
>> 1 egg
>> 1/4 cup molasses
>> 1/2 teaspoon vanilla extract
>> 4 tablespoons raw sugar
In large bowl, whisk together flour, spices, salt, baking powder and baking soda.
In separate large bowl, cream butter and brown sugar until smooth. Add egg, molasses and vanilla; mix until thoroughly combined. Add dry ingredients into wet ingredients, mix until just combined. Cover tightly with plastic wrap and chill at least 1 hour.
Heat oven to 350 degrees. Roll level tablespoons of dough into balls and dip into raw sugar. Place on ungreased cookie sheets. Bake 10 minutes or until set around edges but slightly soft in the middle. Cool. Makes 28 cookies.
Approximate nutritional information, per cookie: 90 calories, 3 g fat, 1.5 g saturated fat, 15 mg cholesterol, 100 mg sodium, 15 g carbohydrate, 2 g fiber, 10 g sugar, 2 g protein
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Smoky Split Pea Curry
>> 1 cup yellow split peas
>> 4 cups water
>> 1 pound Yukon gold potatoes, peeled and cut into 1/2-inch cubes
>> 1/4 teaspoon ground turmeric
>> 3 dried red chilies, stems discarded
>> 1 tablespoon coriander seeds
>> 1 teaspoon cumin seeds
>> 1 medium-size tomato, cored and diced
>> 2 tablespoons minced cilantro leaves and tender stems
>> 1 teaspoon pink salt
>> 1/2 cup frozen green peas, defrosted
Place yellow split peas in a medium-size saucepan; cover with water and rinse. Drain and repeat several times until water is clear.
Add 4 cups water and set pot over medium-high and bring to a boil. Skim foam off top and discard.
Add potatoes and turmeric to peas, stirring once or twice. Reduce to medium-low and cover. Simmer, stirring occasionally, until peas are tender but still firm-looking and potatoes are cooked, 20 to 25 minutes.
Heat small skillet over medium-high for 2 to 4 minutes. Sprinkle chilies, coriander and cumin into pan. Toast spices, shaking pan frequently, until chilies blacken and spices are aromatic. Transfer to blender and add tomatoes; puree until smooth. When peas and potatoes are cooked, add tomato-spice mixture, cilantro and salt.
Vigorously boil curry uncovered 12 to 15 minutes. Stir in green peas and serve. Serves 6.
Approximate nutritional information, per serving (not including salt to taste): 180 calories, 1 g fat, no saturated fat or cholesterol, 500 mg sodium, 35 g carbohydrate, 9 g fiber, 6 g sugar, 9 g protein
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
