How to cook and use pulses
Cooking dried beans produces a bean with more texture and flavor than canned, but canned beans are still a handy pantry staple.
The most common method is to soak the beans overnight. Then, discard the water, add fresh water, then simmer for 2 to 3 hours or until tender. Cook beans on the weekend when you have more time, in a slow cooker while you are at work (usually 6 to 8 hours on low), or in the evening for use the next day. Pressure cookers can dramatically slash bean-cooking time. Cook extra, because leftover beans freeze nicely.
Lentils take much less time to cook, 30 minutes or so, depending on the variety.
Here are a few ways to use all those pulses you’ll be cooking:
• Make hummus or other bean dips to serve with raw veggies or spread on a sandwich.
• Use lentils, beans or a mixture of the two in delicious veggie patties and meatless meatballs.
• Pureed cooked beans or lentils can be stirred into soups and stews to make them thicker, heartier and more nutrient- and fiber-rich.
• Swap beans for potatoes or pasta in soups or stews.
• Add black or pinto beans to breakfast tacos with eggs, salsa and avocado.
• Make chili with more beans, less meat.
Servers 6-8
1. Spread lentils out on a baking sheet to look for and remove any rocks, then rinse in a fine-mesh strainer under cold running water. Place lentils, 2 cups water and a big pinch of salt in a medium saucepan. Bring to a boil, then cover and reduce heat to a simmer. Continue to simmer until lentils are soft but still hold their shape, 25-35 minutes. When done, drain off any excess liquid and transfer to a medium-large bowl.
2. While lentils are cooking, place bulgur wheat in a bowl and pour in 1 cup boiling water. Stir just to mix, then cover with a plate and allow water to be absorbed, about 20-30 minutes. Fluff with a fork and transfer to the bowl with the lentils.
3. Wash Tuscan kale and strip the leaves from the tough stems. Chop into fairly fine pieces. Rinse the bunch of parsley and shake dry. Chop the leaves and smaller stems the same size as the kale.
4. Wash the carrots and scallions and chop finely. Finely chop the walnuts (optional: toast them first).
5. Add the kale, parsley, carrots, walnuts and lemon zest to the bowl with the lentils and bulgur. Gently mix to combine.
6. Zest one of the lemons. Juice both lemons and measure ½ cup into a liquid measuring cup. Add the ½ cup olive oil.
7. Peel and mince the garlic. Add to the measuring cup along with the teaspoon salt and the ½ teaspoon pepper.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (190g) | ||
Recipe Makes: 7 Servings | ||
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Calories: 151 | ||
Calories from Fat: 117 (77%) | ||
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Amt Per Serving | % DV | |
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Total Fat 13g | 17 % | |
Saturated Fat 1.4g | 7 % | |
Monounsaturated Fat 6.8g | ||
Polyunsanturated Fat 4g | ||
Cholesterol 0mg | 0 % | |
Sodium 36.2mg | 1 % | |
Potassium 350.5mg | 9 % | |
Total Carbohydrate 8.4g | 2 % | |
Dietary Fiber 2.5g | 10 % | |
Sugars, other 5.9g | ||
Protein 3.6g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 151
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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