onPulse on exploration on innovation on transformation Video demonstrations online at Contents Cooking with lentils PRODUCT NEWS FOOD NEWS RESOURCE NEWS All About Lentils Cross Utilization and Menu Plan-Overs 4 14 24 Hummus, Dips, and Spreads GROWING INFORMATION GRAB & GO PULSE FAQS Lentils in the Mediterranean Diet Popped Lentils 6 16 26 CHEF MEMORIES THE PROTEIN FLIP HEALTH AND NUTRITION OF PULSES Lentils in a Plant-Based Diet The Protein Flip Cooking with Puréed Lentils 8 18 27 WHAT MAKES A PULSE A PULSE? PAIRINGS AND PLATFORMS SUSTAINABILITY AND MATHEMATICS Cooking with Lentil Flour OF PULSES Lentils in Desserts and Sweet Applications 10 20 GLOBAL INSPIRATIONS WHAT IS A FLAVOR SPONGE? 28 RECIPE GENERATOR 11 22 Contributors BLUE ZONES: THE PULSE OF TRANSFORMATION KIT LONGEVITY, HEALTH, AND DELICIOUSNESS Zach Minot Culinary Educator and Editor Megan McConagha Designer and Creative Director 13 MEET THE GROWERS Bill Briwa, CEC, CHE Professor, Culinary Arts Almir Da Fonseca, CEC Professor, Culinary Arts Sanna Delmonico, MS, RDN, CHE Lecturing Instructor Sophie Egan, MPH Director, Programs and Culinary Nutrition Dave Kamen PC III, CHE, MBA Manager, CIA Consulting Projects Sarah Linkenheil, CHE Assistant Professor, Culinary Arts Liam MacLeod Manager, Consulting Client Relationships Rebecca Peizer, CHE, CEC Associate Professor, Culinary Arts A CIA CONSULTING PUBLICATION This educational piece was created as an industry service by the Culinary Institute of America and CIA Consulting. Sausage + Lentil Ragout 2 ONPULSE Product News Growing Information Pulse Plant Characteristics Dry Beans Chickpeas Lentils Dry Peas Plant grows Plant grows Plant grows Plant grows 13 inches tall 15-19 inches tall 24 inches tall 30-36 inches tall Contains 4-7 Contains 1 Contains 1-3 Contains 4-9 beans per pod chickpea per pod lentils per pod peas per pod Growing season JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC Planted Harvested in Growing regions early May their dry form mid-August Bean Growing Regions Chickpea Growing Regions Lentil Growing Regions Pea Growing Regions 4 ONPULSE ONPULSE 5 Product News Chef Memories Almir Da Fonseca Rebecca Peizer Bill briwa I am a Brazilian-born chef, and while Being a half-Israeli, I grew up eating One winter holiday season, when growing up in Brazil I was exposed a variety of Israeli recipes made I was 14 or so, one of my brothers to pulses in our kitchens and at our from pulses. Dishes like Falafel, decided to tour Europe by bicycle tables. A fantastic memory is of David Kamen the famous fried chickpea balls, Sarah Linkenheil and, to my delight, he asked me to my mother and father, both great Mujadarra, a lentil and rice pilaf with join. I quickly agreed. We packed cooks. Both made amazing pots of Pulses were not staple menu items D’or. I had heard a lot about this fried onions, and my most favorite, Growing up in Germany, the country our panniers, pumped our tires, highly flavorful black beans for our in my house growing up. When I restaurant and was excited when a Cholent, the dish we broke Sabbath of hearty, hot, and filling food, lentils rolled our sleeping bags, and set off family at the dinner table, always was very young, my father quit the few friends invited me to join them with every Saturday night. were most definitely a staple in my Sophie Egan on a grand adventure. Zach Minot served with rice and farofa de ovo piano tuning business and went after our shift ended. mom’s kitchen. There was nothing (egg farofa — our amazing manioc back to college. When he did this, Cholent was the food I looked better than my mom’s piping hot, What was I thinking? A 14 year-old On my very first day in the world flour toasted with herbs and broken my mom went back to work to Entering this rustically decorated forward to most of all as I grew perfectly thickened lentil soup with My pivotal moment with pulses is a minor and deserving of care and of food television, I helped produce eggs). The next morning and many support the family (my two younger Provençal bistro was an eye opener older not only because of the speck and sausages. came a few years after college protection! It was small consolation a cooking show featuring lentils. other mornings for breakfast before brothers, my parents, and myself). to the food neophyte I was at the immense amount of time it took when I was home in Seattle visiting that we saw the sights of Europe Scanning through the recipes going to school, my mother would Consequently there was not a lot time. Not having a clue what to to cook this dish, but mostly for Since I now live in sunny California, my parents. I decided to meet up and experienced its rich and diverse for the episode, I saw that we take the remaining cooked black of time to cook on the weekdays. order, I was encouraged to try the ritual behind it. Made from one of the requests I have every with an old friend from high school culture. Why? Because for most of were preparing a red lentil soup, beans and make a silky-smooth Weekends were busy with errands, the cassoulet. I immediately fell chickpeas, potatoes, eggs, onions, time I go to visit my family is for dinner, and she picked a cozy the trip I was miserably cold, could a French lentil salad, and then I puréed soup, served warm with activities and household chores in love with the salty duck confit, and what in Yiddish was called the lentil soup which made the neighborhood spot called Mioposto. not feel my fingers or my toes, and was surprised to see that we were finely chopped hard boiled eggs so even then the meals were pleasantly chewy saucisson à l’ail, flanken (one of the cheapest long dark winters so much more While we were perusing the menu, just wished for it to be over. going to bake lentil cookies. I had and fresh cilantro. Wow, what an oftentimes quick and easy. Beans and braised pork shoulder all bound cuts of meat from olden days, bearable. A common companion of my friend immediately asked the always enjoyed pulses — everything amazing breakfast — that meal did make an appearance on Sunday together in the rich and creamy but which today you know as the lentil soup is lovage (“Liebstoeckl”), waiter if we could start with the If there was one fond memory from velvety hummus to rich split would hold us over for most of the mornings for breakfast, but these white bean stew with a crispy premium beef short rib), this meal an herb that is said to aid digestion. “ceci.” “Start with the what?” I said. from this dark, frigid interlude it pea soup to traditionally stewed day. The texture and the flavors are were typically the sweet and smoky breadcrumb and butter topping. served four of us for the rest of the My mom grew it in our garden and “Ceci” is Italian for chickpeas, and came twice a day as we stopped lentils. But I’d never tried pulses still in my memory; it’s something canned “Pork-n-Beans” from Never before had I reveled in such weekend for about 10 dollars. it was used as garnish for other the appetizer was a small cast iron for our lunch and dinner in small, in baked goods, let alone baked that I have now made so many whatever brand was on sale. Being a combination of flavors, textures, pulse dishes as well as the annual serving of them, oven-roasted. inexpensive restaurants. While them myself. Naturally, they were times for my own child. the picky eater that I was, I always and aromas. Born out of the fact that we did Christmas goose. When they emerged from the still in Germany, “Erbsensuppe” amazing. They were spiced with opted for plain scrambled eggs. not cook during the Sabbath (as waiter’s hand, I was stunned to see appeared on almost every menu cinnamon, nutmeg, and allspice, This was my first real exposure in Jewish tradition it is considered these little heads glistening, rubbed — a rich, warming, rustic split pea and flavored with dried fruits. Having gone to culinary school right to pulses but certainly not my work), this stew would start on in olive oil and flecked with sea salt. soup offered up with big chunks We folded rolled oats into the after high school, I was exposed to last. Having experienced the Friday before the Sabbath began, of sausage or more often tender dough before baking it into tender, a multitude of pulses in a variety sumptuousness of this stew, I with my mother letting me layer the For so long, my experience with smoked ham hock. With lots flavorful, cookie perfection. of preparations, but because of my immediately began to seek out raw meat, eggs, potatoes, onions, chickpeas, which clearly hadn’t of crusty bread and butter the limited exposure as a child (and others that I had glimpsed but not and dried chickpeas into a big pot. been given the proper treatment, feeling slowly crept back into my Those cookies have since led me some remaining food-neophobic really tried to understand. Split pea She would season it, bring it up to was of a dry, starchy consistency extremities, my core thawed, and to explore other unconventional tendencies) I tried to avoid eating soup, flageolet stew, and hummus a simmer and then put it into a very that left you thirsty.