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Pulses Are the Nutritionally Dense, Dry, Edible Seeds of Legumes, Including: DRY PEAS, BEANS, LENTILS and CHICKPEAS

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Pulses Are the Nutritionally Dense, Dry, Edible Seeds of Legumes, Including: DRY PEAS, BEANS, LENTILS and CHICKPEAS This cookbook made possible with funding from the following partners: Additional support provided by: This cookbook made possible with funding from the following partners: Idaho Department of Agriculture Additional support provided by: CALBEANS.ORG California Dry Bean Idaho Bean Northarvest Bean Rocky Mountain Advisory Board Commission Growers Association Bean Dealers Association TABLE OF CONTENTS 05 About Pulses 06 What Are Pulses? 08 Why Pulses? 10 How to Prepare 13 Recipes 15 Breakfast & Brunch 25 Dips, Salads & Sides 45 Entrées 67 Sweets About Pulses What Are Pulses? DRY PEAS SPLIT GREEN SPLIT YELLOW WHOLE GREEN WHOLE YELLOW BEANS ADZUKI BLACK BLACKEYE DARK RED LIGHT RED PEAS KIDNEY KIDNEY GREAT NAVY PINTO FAVA SMALL RED NORTHERN MUNG BABY LARGE CRANBERRY PINK LIMA LIMA 6 PULSES | The Heart of Every Meal Pulses are the nutritionally dense, dry, edible seeds of legumes, including: DRY PEAS, BEANS, LENTILS and CHICKPEAS LENTILS REGULAR RED CHIEF PARDINA RICHLEA BLACK CHICKPEAS KABULI DESI PULSES | The Heart of Every Meal 7 Why Pulses Nutrition Pulses Are: Good source of protein Iron-rich Lentils deliver double the One serving of black beans contains protein per serving of quinoa 1.5 times as much iron as one 3 oz. serving of flank steak Excellent source of fiber All pulses have 4x more Good source of potassium fiber than brown rice One serving of dry peas contains as much potassium as a banana High in antioxidants Per serving, red kidney beans Excellent source of folate have higher antioxidant Chickpeas contain 3x more folate content than blueberries and per serving than kale pomegranate juice Nutritional information sourced from the USDA Nutrient Database, antioxidant data as published in Journal of Gluten-free, sodium-free Agricultural and Food Chemistry, June 9, 2004; All nutritional and cholesterol-free figures based on ½ cup serving of cooked pulses Versatility The Many Ways to Love Pulses: Swap half the meat Add cooked white Add chickpeas to pasta, in nearly any recipe beans or pea protein to or select one of the many with lentils smoothies, or try pulse pastas made with pulses flours to make gluten- free baked goods It takes the same time to prepare lentils and split peas as it takes to prepare pasta, quinoa or rice (15-30 minutes) No time? Try canned or flash frozen pulses 8 PULSES | The Heart of Every Meal Affordability and Food Security The world’s growing Over half of all global population will require a pulse production occurs 70% increase in agricultural in developing countries production by 2050 • Pulses are a staple food around the world, playing a key role in many traditional cuisines • Pulses enhance crop diversity, decreasing the risks farmers face from environmental and market fluctuations U.S. cost per serving of lentils is $0.10 vs.: $1.49 $0.73 $0.63 for beef for pork for chicken Cost per serving data sourced from ERS calculations, based on average prices from The Bureau of Labor Statistics and USDA Agricultural Marketing Service Data, as reported by the USDA, July 2015 Sustainability Natural fertilizers. Drought-tolerant Low carbon footprint. Pulses enrich the and frost-hardy. Pulse crops have one of soil where they grow, Pulse crops can grow the lowest carbon footprints reducing the need for in harsh environments of any food group chemical fertilizers Water-efficient source of protein Pulse crops It takes 43 gallons It takes roughly require little or of water to produce 800- 1,800 gallons no irrigation 1 lb. of pulses of water to produce 1 lb. of meat Water footprint figures sourced from Arjen Y. Hoekstra and Ashok Chapagain, Globalization of Water, U. of Twente, Waterfootprint.org as reported by National Geographic, April 2010 Carbon footprint data sourced from: Nijdam, D. Rood, T., Westhoek, H. The price of protein. Food Policy 2012, vol 37, issue 6, pages 760-770 PULSES | The Heart of Every Meal 9 How To Prepare Pulses Split Peas Beas Rinse split peas ith Soak our beans. water—no ee to soak! 1. 1. HOT SOAK Plac u ean n o it up of ater rin t boi o inute he emov ro Cobine split peas and hea an le tand o ours rai nd ins 2. water bring to a boil. bean i coo ater TRADITIONAL SOA Pou noug ool ate ve bean t ove completely Soa fo hour or vernight 3. Simer or 30 iutes. Drai soaking ate and ins ean it coo ater QUICK SOAK Plac u of ean arg o wit up ater ring boi o inute he emov COKING TIPS fro hea nd e stan for our rai oakin ate an ins ean oo ater Cobine 1 cup beans it cups water an bring to a boil. For every u of plit eas, 2. use up of ater. Simmer o lo for Splt pea et ofter the longer they 3. 45 inutes ours. cook ary ookin time accordingly. COKING TIPS For every u of eas, use up of ater. Bea ookin time varie y type he a ea fully cooke the ki till ntact ut the ea a easily e sahed eteen to finger. Bea expa a they ook d ar ater a eede durin the ookin roces to ee the ea overed. Increase flavor y addin hoppe onio to the ea at ay time urin the ookin rocess Durin hot eather oa ea the refrigerator to revent fermentation 10 PULSES | The Heart of Every Meal Lentils icpeas Rinse lentils with water— Soak our cicpeas. no ee to soak! 1. 1. OVENIGHT SOAK s hre cup col ate fo eac u hickpeas Le stan o 8-2 hour and rain. Combine lentils and water, bring to a boil. QUICK SOAK s hre cup col ate fo ac 2. cup of peas. oil 2 utes, emove from heat. Cover and let tand for one r. Drain soaking water Simer or 5-20 iutes and inse peas n cool ater. 3. until tender. Cobine cicpeas and ater, . bring to a boil. COKING TIPS 2 3. Simmer or 1.5- ours. For every u of lentils, use . up of ater. COKING TIPS Different lentils require ifferent cookin times ofter re (decorticated lentil require horter For every u of hickpeas, cookin time a are reat for use up of ater. soups irmer lentil e.g. lack take a it longer to oo a are Start the oakin roces he yo ake your ideal for alads. mornin offee he yo et ready to ake dinner your hickpea ill e ready to ook Once ooked hickpea a e refrigerate their liqui for to a eek ust ra a ad to alads oup or ide for a uic rotei unch COKING TIPS Use nsalted ater—salt toughens FOR ALL PULSES pulses ring ooking. u ry Acidi ngredient lke tomatoe lo ooking 2 up ooked Ad the late the ookin rocess. Ad a inh about 1/8 teaspoon of akin oda to bean or hickpea a they immer to hel the oo faster Too uh ill ake your ulse taste oapy.) PULSES | The Heart of Every Meal 11 Recipes Breakfast & Brunch Pinto Bean Skillet Bake with Spicy Sunflower Oat Crumble Topping Ingredients Instructions For the Skillet Bake: 1. Place the soaked beans in a large pot with enough water to cover them by 2-3 inches. Bring to a boil. Reduce to a simmer, ¾ pound pinto beans, cover, and simmer for 60-75 minutes, or until the beans are soaked overnight (or for 8-10 tender but still hold their shape and chew (check for doneness hours) and rinsed (substitute 3 cans at 45 minutes, just to be safe). Discard the bay leaves and garlic, cooked pinto beans) drain beans, and set aside. If you’d like to skip this step, simply drain and rinse 3 cans of cooked pinto beans and add them to 2 bay leaves the recipe in step 3. 2 large garlic cloves, peeled 2. While the beans cook, make the crumble topping by putting 1 tablespoon olive oil all ingredients into a food processor fitted with the “S” blade. Pulse continually for a minute or so, or until the mixture is 1 large white or yellow onion, forming nice crumbs and sticking together a bit. If it’s too dry, thinly sliced add a tablespoon of water. 2 teaspoons organic sugar 3. Preheat your oven to 350°F. Heat the olive oil in a 12-inch cast iron skillet. Add the onions, as well as a pinch of salt to get them 1 green bell pepper, chopped sweating. Sauté the onions for 5 minutes, or until soft and clear. Add the sugar and sauté for another 5-8 minutes, or until the 1 red bell pepper, chopped onions are becoming caramelized. Add the peppers, chili powder, cumin, ½ teaspoon salt, and a pinch of pepper. Cook for another 1 poblano pepper, finely chopped 2-3 minutes, or until peppers are just soft. Stir in the cooked Salt and pepper beans and the lime juice. Mix everything together thoroughly, and season to taste. 1 teaspoon chili powder 4. Sprinkle the crumble topping over the skillet ingredients. ½ teaspoon ground cumin Transfer the cast iron skillet to the oven and bake for 20-30 minutes, or until the topping is golden. Serve with your favorite 1 tablespoon lime juice cornbread, stuff into taco shells, enjoy with a side of cooked rice or quinoa, or simply enjoy as is! For the Spicy Sunflower Leftovers will keep in an airtight container in the fridge for up to Oat Crumble Topping: five days, and can be frozen for up to one month. ¾ cup rolled oats Note: If you don’t have a cast iron skillet, you can sauté the ingredients in a large pan and bake in a 9 x 13 baking dish.
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