So I tread on shaky ground, here in the land of carbs. Do I turn my back on all carbs and live in the land of ketones? I personally choose to live on the fence, straddling the great divide. And why would I choose to live so precariously you may ask? Because I believe in balance. I believe in choosing not to look at what I cannot and should not eat but at rather at what I can and should eat. And PULSES, people, is what you should take a gamble on.
2016 was the International Year of the Pulses. Beans, lentils, split peas and soya fall under this rarely mentioned name. These earthy, versatile, salt-of- the- earth pulses bring another dimension to your dishes. Once known as the ‘poor man’s food’, these humble pulses can leave you richer in health, than the person who chooses to hasten the trip of livestock to greener pastures in the sky.
Nutritionally speaking, these pulses are the bomb. Not only are they high in protein but they are low in fat, cholesterol-free, high in fibre, gluten-free, low GI and rich in vitamins B, manganese, potassium and calcium.
So throw caution to the wind and launch yourself into the world of pulses by trying to get them into your menus, at least four times in the week. If this sounds a bit too ambitious, then start with just one day a week. Still wary of making it up as a main meal? Then add to your existing repertoire of meals. Add a can of baked beans to your spaghetti . Throw in a handful of lentils while your rice is boiling or into your favourite curry. Add chickpeas to your veg soup. Make a chickpea and lentil salad or a three bean salad to serve with your braaied meat. Want to take baby steps? Then why not try roasting some chickpeas as a snack, using humus as a dip or trying a bean dip for a change. These are also great substitutes for your rice, pasta, cous cous and breads. They are also pretty gentle on the budget. I for one, find this a great help, what with the ever-escalating food prices.
Haven’t a cooking clue as to how to prepare and cook these marvels of nature?
Firstly try to buy the dried pulses, as they are healthier with regards to no added salt, sugar and preservatives. However if having to boil them puts you off even trying to eat them, then try the canned versions first. Boiling them is pretty simple. Bring them to the boil in a pot of cold water, boil for 5 minutes and then soak for an hour, rinse and then bring back up to the boil until they are as soft as you like them to be. Portion them out and freeze for later use. You can add salt towards the end of the cooking time or when using them later as this will prevent hardening of the skins.
When you soak and rinse your pulses, you reduce the carbohydrate that is hard to digest, which could then reduce flatulence in some people and increase tolerance in others.
Something that I add to my lentils, split peas and beans is asafetida, a dried resin from the fennel family. This acts as an antiflatulent and therefore reduces gas buildup in the gut. This is available in Indian spice stores.
If I have failed in my mission to convince you to get your bean on, try this recipe of mine that combines beans and soya and hopefully you will be a bean-hugging person in no time.
Spicy sausage and bean curry topped with a cauliflower mash.
Ingredients:
Caulimash:
½ cup Grated Parmesan (optional)
1 tbsp Butter
1 tbsp Cream cheese
1 head Cauliflower
Curry:
1 tbsp Vegetable oil
1 tsp Coarse sea salt
¼ tsp Turmeric powder
1 tsp Mixed Masala
1 Green chilli
1 sprig Curry leaf
1 large Onion
1 Can Chopped tomato
1 Can Baked Beans
6 Soya braai sausages
Method:
- Sauté onions, green chili and curry leaves.
- Add the masala and turmeric and fry for a few seconds.
- Add tomato and cook down for 10 minutes to form a thick gravy.
- Add the baked beans and cook for a further 10 minutes.
- Brown sausages in a little oil for 5 minutes or simply microwave for a minute. If you are using other sausages, increase this time to 15-20 minutes.
- Cut or leave sausages whole and add to the bean and tomato curry. Simmer for 10 minutes.
- While the curry is cooking, break cauliflower into florets and boil for 6 minutes. Remove from water and pat dry with paper towels while still hot. You can also microwave for 5 mins on high.
- Place all ingredients for mash in a bowl and using the hand blender, blend ingredients together.
- Place curry in an ovenproof casserole dish, and spread cauliflower mash over it. Sprinkle with grated cheese and chives.
- Place under a hot grill for 5 minutes to brown.Chef’s Tip: Any type of sausage can be used in this recipe.
You can watch the video on how to prepare it below.