Welcome to The Fast Diet › The official Fast forums › Food › Recipes › Beans and Lentils: Recipes, tips and information
This topic contains 74 replies, has 20 voices, and was last updated by Couscous 1 week, 6 days ago.
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20 Apr 16
Sounds great, Apricot!
I add garbanzos to my ratatouille sometimes but I like this smokier approach as well. I will try it.
As for being vegetarian, I’m not but, still, when there are beans involved I don’t miss meat at all. They’re so filling and satisfying.
14 Jul 16
This my latest pulse based discovery! Chickpea flour pancakes. These can be made the Italian way: plain (just chickpea flour, salt and water), or with added cheese, tomato and even chopped olives!
But this recipe is for the Indian way.
I hope you can make one that suits your taste. It is a wonderful breakfast for day after Fast Day!
Note: Chickpea flour is also called besan flour and gram flour.
14 Aug 16
For your information and pleasure
“A meal without beans, in Rwanda, is just like a meal without food”
More info: http://www.wvi.org/nutrition/article/spilling-beansworld-vision-partner-releases-new-music-video
1 Sep 16
I’ve been a 5:2 devotee for two years but still making discoveries about what works and what doesn’t! I love beans! Here’s a link to a Rick Stein recipe using butter beans (aka gigantes and lima beans)
If the link doesn’t work, go to bbc.co.uk/food and search for gigantes.
WE MODIFY THIS RECIPE!
We use tinned beans (drained and rinsed) for convenience.
We half the recipe so we use 2x240g tins.
We reduce the oil drastically to save calories. For the halved recipe we use just one tablespoon of oil.
We use spinach rather than chard.
The brilliant thing is that this recipe (with the modifications) works out at approximately 1kcal/g so if you weigh out a 300g portion you get 300 calories. The next day (non fast), we eat it cold or make hummus with what’s left and eat it with pittas.
Did I mention that it’s absolutely delicious and satisfying?
Ooh yum Lizzy. I have made Gigantes Tomato Bake but not with added chard. Your link didn’t work for me 🙁 but I found this one: http://www.bbc.co.uk/food/recipes/gigantes_with_tomatoes_47546 I’m keen to try it!
10 Sep 16
The Year of the Pulse is 3/4 through http://www.fao.org/pulses-2016/about/en/
Lots of recipes (pages and pages) in that link http://www.fao.org/pulses-2016/recipes/en/
11 Sep 16
I just discovered this wealth of recipe information thread!! …Yum! I love beans and all these bean recipes!! Beans have healthy pre-biotics and resistant starch that help keep our blood sugar stable! I’m definitely putting the Gigantes Tomato Bake ingredients on my next shopping list!
29 Sep 16
A Guide to Indian Dal, Lentils, Beans, and Pulses
15 Jan 17
Hi all, Bit cooler up here on the Gold Coast today thank heavens!
I have been reading these awesome recipes and have made notes for future cooking.
I live on my own,this is what I do.
I find cooking in bulk works well for me. I also have a Vacuum Sealer which I find very handy. Cook a large wok of veggie stir-fry, eat one serve for dinner then let the rest go cold in the fridge. The following day I make “bags” with my sealer and divide the stir-fry into equal dinner size portions. I then seal the bags and lay them FLAT in my freezer draw. You would be surprised at how many I can fit in that draw. This way also has an advantage of you can pop the bag in boiling water to re-heat!
Dinner is served with no messy pans!
Do the above with all meals not just stir-frys.
Hi, thanks for this thread. I love legumes in all their forms and eat them in some form most days. I’m not a big fan of meat or fish so legumes are a key source of protein for me. I also have IBS and a high fibre diet (about 40g per day) really manages the symptoms very well. Legumes are a key source of fibre for me, in addition to plenty of veg and wholegrains.
I have almost a whole shelf in my pantry filled with containers of dry beans, chickpeas, lentils, dahls etc. (If I ever got snowed in I wouldn’t go hungry – not that that’s likely in Adelaide!)
Cooked chickpeas and lentils make a really good basis for a dip. Just soak and cook until tender, drain and puree them. Then add a Middle Eastern or North African spice blend such as harissa, chermoula, baharat, or rasa-el-hanout. I also like to add some lemon or lime juice and sometimes a dash of tamari sauce or sesame oil. Having something like this in the fridge means that even on a day when you don’t have whole legumes in a meal you can use this dip with with raw veg, or use it as a spread on a sandwich – I use a generous layer as an alternative to meat or cheese.
I’ve found that my digestive system is a whole lot healthier since I’ve been incorporating legumes into my diet most days.
People worry about bloating or wind from legumes. I found that there is a transition period of 2-3 weeks, once you start eating them regularly – then my small intestine seemed to adapt and I had no further issues – I’m assuming it was probably my gut bacterial flora taking a few weeks to change as my legume intake changed.
16 Jan 17
225g dry red lentils 4tsp curry powder
400ml water (approx) 3tbs tomato paste
25g butter 1tsp lemon juice
1 onion finely chopped
Rinse and drain Lentils,place in pan with water and simmer until lentils are tender and water is absorbed mash with fork.(might need more Water)
melt butter and fry onion until soft add curry pwd and fry 1-2 mins.add lentils and tomato paste and lemon juice season to taste.
I add more lemon juice and sometimes less curry pwd do it to your liking.This is from an old recipe book from the seventies .
Such lovely contributions, thankyou!
CharlotteRose, I love beans (and beanshoots) in stirfries
LJoyce, I also feel healthier having legumes in my diet.
I remember this saying about legumes, for newbies who haven’t built up the legume loving gut flora yet:
“The more you eat, the more you can eat”
Fishing Gran, hooray for 70’s recipes. I bet it goes great in a salad sandwich.
Mince and Chickpea Stew
This is a recipe from Iraq, that is clearly related to the Indian mince dish Keema. Ofcourse I love its added chickpeas! And the light spicing is wonderful.
I use beef mince because it is a cheaper here.
I use heaped teaspoons for the spices!
I use a can of tinned tomatoes.
I pressure cook it all just for 5 minutes and it is wonderful
Chickpeas: either 1 cup of dried chickpeas, soaked and just cooked,
or 2 x 400g tins of chickpeas, drained.
500g lamb mince: fry in a tbsp of oil, breaking up lumps
1 or 2 onions finely chopped
2 tsp mixed spices (ras el hanout or curry powder etc)
2 tsp turmeric
Cook until the spices don’t smell raw, and the onions are softening
4-5 tbsp tomato paste
Stir in and then add the chickpeas
And 1 tsp pf salt
Cook for at least an hour, adding water to make sure it doesn’t stick and burn.
Check the seasoning, adding more salt if needed
Traditionally served with rice, but it is good with everything!
Plus it freezes really well.
29 Jan 17
this is a wonderful thread:) being vegetarian beans and other legumes play a huge part in my diet. I eat them every day.
Today I made a sweet potato curry:
about 1kg sweet potatoes cubed
a large chunk of ginger and a couple of chillies chopped
about 3 red onions chopped
spinach a big bag of fresh or a couple of tins
a tin of toms
a litre of soyamilk
4 tins of borlotti beans
spices (see below)
heat a generous amount of olive oil in a big pan
add lots of coriander and fennel seeds, and a few cumin and cardamom seeds
add the chopped ginger and chillies
then add the onion and a teaspoon of molasses sugar (can be omitted)
fry the onion gently until it is caramelising well then add the cubed sweet potato. keep this well stirred so it doesn’t stick. cook until the sweet potato is soft and can be mashed. then add the ground spices – a generous amount of coriander, chilli powder and fennel and a little cumin. stir well for a minute so the spices mix into the oil and cook a little then mash the mixture before adding a tin of tomatoes and the drained beans and spinach and a teaspoon of seasalt. a little water can be added if there is still a risk of sticking. heat through thoroughly. when it is bubbling add the soyamilk. heat it up again but not to boiling point or it will curdle. the soyamilk thickens it really nicely. serve with rice.
this is entirely vegan. I am not afraid of oil and this really needs a good amount or the sweet potatoes will stick and burn. everything else in it is low fatand the oil makes it more filling too. I am generous with spices too. At least a tablespoon where I said lots is a rough estimate. A teaspoon where I said a little or a few would be about right too.
if available I often add a chopped bulb of fennel to this too along with the sweet potato
6 Feb 17
Thanks Fatrabbit, what a great recipe. Yes, legumes are fabulous for a vegetarian or vegan diet!
7 Feb 17
My favourite lentil veg soup:
I have given approximate quantities, what I actually put into each batch of soup always depends on what’s in season, what’s affordable and good quality when I go to the green grocer and what’s actually in the fridge when I get around to making it. Depending on which veg you use it is roughly 100 calories per 250ml cup – and very filling. This makes 3 litres of soup.
2 sweet potatoes (or a similar amount of butternut)
2 sticks celery
2 cups of other veg (eg carrots, zucchini, button mushroooms, button squash, broccoli, eggplant)
1-2 tsp garlic
1 tsp dried oregano (or dried mixed herbs)
200g split red lentils (you can replace 50g with quinoa or pearl barley)
400g tin tomatoes
2 tsp oil
3 tsp chicken stock powder (I use Massel low sodium vegetarian stock powders)
a little ground pepper
Scrub or peel the veg and chop. Heat the oil in a pot that holds at least 3 litres. Cook the onion and garlic over medium heat until softened but not brown. Add the remaining fresh veg and stir for a minute. Add the remaining ingredients and cover with water, bring to a simmer. You will need to top up with water as the lentils cook. (I usually end up with about 3 litres.) Cook until the veg is very tender.
I then roughly puree the soup so that it is mostly smooth with a few chunks remaining, but you don’t have to.
This is a soup that always tastes better the next day. It thickens more and the flavour seems to “round out” in a really pleasing way. I freeze much of it in single serves – it keeps for months frozen and reheats well.
One website which has a lot of recipies that I like is BBC Food. I notice that today they are featuring recipies that are suitable for the Mediterranean diet, which of course includes some legume recipies:
9 Feb 17
Very hot in Adelaide today so I made salads. My favourite uses chickpeas (garbanzo’s), a wholegrain of your choice, crunchy vegetables and a dressing that is partly middle eastern and partly asian. It works as a hot meal or a cold salad, which is how I had it tonight, as part of a salad plate with some cherry tomatoes, cucumber and curried eggs.
CRUNCHY CHICKPEA SALAD (serves 4):
NOTE: these are dry weights, before soaking and cooking
120g freekah (or couscous or quinoa or brown rice or pearl barley or kasha)
1/2 tsp crushed garlic
1/2 tsp grated ginger
400g of chopped or coarsely grated raw crunchy vegetables (I used 300g grated carrot + 100g chopped celery, but fresh corn kernels, red capsicum, snow peas, kohlrabi, raw shelled peas, young green beans and radish are also suitable – they need to keep their crunch for as many days as the salad is likley to be in the fridge, so it’s best to not use wet veg like cucumber or tomato)
2 tsp harissa OR ras-el-hanout (or any other middle eastern spice blend you like)
Zest & juice of 1 orange OR 2 limes
2 tsp sesame oil
2 tsp tamari
salt and pepper
Soak the chickpeas overnight in cold water (I always soak and cook extra so that I can make hommus as well) – they should double in size after soaking. Discard any that turn brown and discard the soaking water. Put into a saucepan and cover with a lot of cold water. Simmer gently until soft – about 1 hour.
Prepare the grain (you can use a single grain or a mixture. Freekah takes about 80-90 minutes of simmering, brown rice and pearl barley take about 35-45 minutes, quinoa & kasha take about 20-25 minutes to cook. Couscous just needs to be soaked in boiling water, no cooking at all. Once cooked, drain the grains of any remaining water.
Mix all of the dressing ingredients together. Pour this over the cooked chickpeas and grains while they are still hot – they will soak up the flavour and much of the liquid if you do this while they are hot which gives a much better flavour to the final salad.
Once the salad has cooled add the grated or chopped vegetables and toss well. This can be eaten as a hot vegetarian meal or as a cold salad. It also works as a side dish or as the base for a platter to serve grilled meats & vegetables on top of.
One serve (1/4 of the above) is approx 950kj or 225cal, depending on your grain and veg choices. If made with freekah (dry-roasted green wheat) one serve will give you 10g protein, 3g fat, 32g carb and 11g fibre.
Chopped nuts (cashews, walnuts, pecans or hazelnuts)
chopped apple or pineapple
The Quick Option:
Use a drained and rinsed tin of chickpeas OR a container of fresh lentil sprouts.
Use couscous as your grain (spelt couscous has the best flavour and more fibre)
11 Feb 17
Oh yum LJoyce.
That’s gone straight to my recipe file!
(The soup looks great too!)
14 Feb 17
Hi legume lovers
I bought some teff flour last week and when searching for a recipie to turn it into Ethiopian flat bread I came across a recipie for chickpea flat breads which also looks good:
The only ingredients are:
250g/9oz gram flour
2 pinches salt
pinch freshly ground black pepper
coconut oil or ghee, for frying
They suggest pan frying the flatbreads, but I usually dry fry all versions of flatbread or naan on a cast iron skillet – they never seem to stick and I get good colour on the surface of the bread.
I’m making the teff flatbreads this week, but I’ll buy some gram flour from my local health food store next week and try the chickpea version next. I normally only use gram flour for making vegetable pakoras. I have no doubt that I’ll like the flavour though, as chick peas are my favourite legume by far and I’ve never had them in a dish that I haven’t liked.
If the teff flour flatbreads work well, I’ll post the recipie on the Southern Hemisphere recipie forum.
Thanks for the thread. I have been following a vegan diet for 4 years, so really grateful for this thread now that I am committing to the 5.2 lifestyle.
20 Jun 17
Mung Bean Soup
One of the best soups ever!
It is from a book I borrowed called ‘Veggiestan’ and it is a casserole from Eastern Iran and Afghanistan called Qorma-e-Maash
I adjusted it by putting in half amounts of mung beans and potato and adding extra stock to make it a soup.
It is such a wonderful meal in a bowl, so packed full of vegetables and the spicing is wonderful!
I soak the mung beans over night and then it only takes 20 mins to cook.
It makes a big saucepan full!
1 tbsp ghee or oil
1 tsp fenugreek seeds
1 tsp cumin seeds
3 garlic cloves minced
2cm ginger, grated
4 green chillies, chopped (or if you are a wimp like me, one is enough)
1 large onion, chopped
2 capsicum, chopped
1 potatoes in 2-3cm cubes
1 tsp gr turmeric
1 cup washed mung beans
1.5 litres water or stock (adjust to make the consistency you prefer)
500g chopped spinach
3 tomatoes, chopped
juice of two limes
salt to taste
Heat the ghee
Fry the fenugreek and cumin seeds gently for a minute
Add the garlic, ginger, chillies, onion and capsicum and saute until the onion is translucent
Add the potatoes and turmeric and cook, stirring for a couple of minutes
Add the mung beans and stock and simmer for 45 minutes
Add the spinach and tomatoes and simmer for another 10 minutes
Season with the lime juice and salt
Garnish with coriander leaves.
28 Jun 17
A few more bean and lentil recipies:
White Bean and Chard Stew
500g/1lb 2oz dried white beans (gigantes, haricot, navy), soaked overnight
1 onion, chopped
2 garlic cloves, chopped
6 tbsp olive oil
½ tsp sweet paprika
1 tbsp tomato purée
1 x 400g tin chopped tomatoes
1 tsp salt
freshly ground black pepper, to taste
350g/12oz chard or spinach, washed
small handful fresh parsley, chopped
small handful fresh mint, chopped
Drain the beans, cover with fresh water and bring to the boil. Turn down to a simmer and cook for 1½-2 hours until the beans are just tender.
Gently soften the onion and garlic in 2 tablespoons of the olive oil for 5 minutes. When soft, stir in the paprika, tomato purée, chopped tomatoes, 100ml/3½fl oz water, salt and pepper.
Bring to the boil then reduce to a simmer and cook for 30 minutes. Stir in the chard and take off the heat.
Preheat the oven to 160C/140C Fan/Gas 3.
When the beans are cooked, drain them and mix with the tomato and chard sauce, adding a further 2 tablespoons of olive oil and the chopped herbs.
Transfer the beans to a casserole pan, drizzle with the remaining olive oil and bake for 35–40 minutes until the beans are tender and the sauce thickened and bubbling. Serve hot, warm or at room temperature.
White Bean Dip
400g/14oz can haricot beans
20g/¾oz fresh coriander, chopped
15g/½oz mint, chopped
3 tbsp olive oil
Lightly crush the beans with a potato masher in a large mixing bowl.
Fold the beans together with the chopped herbs and the ricotta, without over mixing.
Trickle over the olive oil and serve.
Quick Lentil Curry
2 cups red lentils
1 large chopped onion
3 tsp Indian curry paste*
2 cloves garlic crushed
2-3 cm piece of fresh ginger grated
800gm tin tomatoes – roughly chopped
1-2 chopped carrots
salt & pepper
*Choose any Indian curry paste which suits the level of heat you prefer.
Gently cook the onion in a little oil until translucent. Add the garlic, ginger and curry paste and stir for a minute.
Add the remaining ingredients, cover with water and cook until the lentils and carrots are tender.
Serve with rice either by itself or with other curries.
The lentils can be substituted with chick peas, but they’ll need to be soaked overnight first.
2 cups brown lentils
1 chopped onion
2 cloves garlic, crushed
3 tblsp tomato paste
2 cups chopped vegetables (carrot & mushroom & celery work well)
2-3 large potatoes
salt & pepper
chilli powder or chilli sauce to taste
Soak the lentils for at least 2 hours. Drain, then cover with fresh water in a saucepan and simmer until tender. Drain and set aside.
Cook the potatoes in boiling salted water. When tender drain them and mash with a little butter and milk.
Gently cook the onion and garlic in a little oil until translucent. Remove from the heat and combine with all other ingredients except the potato mash. Spread the mixture into a pie dish and top with the mash.
Bake at 200C for 20-30 minutes, or until the top is golden.
Serves 6-8 with salad or vegetables on the side.
1 cup short gain or arborio rice
2 cups brown lentils
1 finely chopped onion
1 cup grated carrot & or zucchini
½ cup crunchy peanut paste
2 cups fresh breadcrumbs
2 tsp dried mixed herbs
1 tsp salt
1/4 sesame seeds or semolina or panko
Cook the rice until very sticky. Drain and allow to cool.
Soak the lentils for at least 2 hours. Cook in boiling water until just tender. Drain and allow to cool.
Place all ingredients in a large bowl and combine gently. Form into about 24 burgers and refrigerate for several hours.
Coat the burgers in seeds, panko crumbs or semolina.
Pan frying in a little olive oil.
These can also go on the BBQ, providing you use a flat grill and make sure it’s well oiled.
15 Jul 17
I tried a new recipie tonight which I quite liked. I teamed it with a creamy greek yoghurt and roti flatbreads that I made from half teff and half atta flour.
1 1/2 cup cooked chickpeas
1 cup peeled chopped tomatoes (I used tinned as it’s winter here)
1 large grated carrot
1 onion, finely chopped
3/4 cup water
2-3 tsp butter/ghee/oil
1 1/2 tsp cumin seeds or powder
1 tsp fresh grated ginger
1 tsp fresh grated garlic
1/2 tsp turmeric powder
1/4 tsp cardamom powder
1/2 tsp coriander powder
1 tsp garam masala
1/2 – 1 tsp salt (to taste)
1/4 – 1 tsp crushed chilles or chilli powder (to taste)
In a frying pan that has a lid I heated the butter and gently cooked the onion to soften it, adding the spices and cooking them off as I stirred. After 4-5 minutes I added the carrot, chickpeas, tomatoes and water and stirred.
Simmer over a very low heat with the lid on for 15 minutes. Taste and adjust the level of seasoning to suit. Keep simmering until the carrot starts to dissolve and water is evaporated. The last 10 minutes should be uncovered so that it thickens. It took about 25 minutes in total.
The recipie that I adapted this from suggests adding more butter at the end and stirring it though to make the stew glossy. I left that out as I didn’t want the extra calories, but it’s up to you.
9 Sep 17
Hi all. I have been away from the forum for some time but dipped back in and as usual am blown away by the superb comments by posters.
I came across the following recipe on the BBC.Food Recipes site, not the bbcgoodfoodrecipe site.
ITALIAN LENTIL AND TOMATO SOUP. 4 servings.
1). 100gms Green Lentils. 2).Olive oil for frying. (use low cal spray to drop cals).
3)1 med. onion finely chopped. 4) 3-4 garlic cloves finely chopped. 5)Handful fresh Basil leaves left whole, stalks finely chopped. Use fresh Rosemary in winter.
6)1x 400gm tin chopped Tomatoes.7) 400ml veg stock or chicken stock. 8) Seasoning.
To serve- grated Pecorino cheese- optional. (I dont use.)
Note- I added a small diced (very small dice) carrot.
Directions.1) Simmer Lentils in lge pan 20 mins. Do not season.
2).Heat large sauce pan, add oil (or spray). Sweat carrots a few mins if using. Add onion, cook until onion soft and golden.
3) Add Garlic and herbs. Do not burn garlic.Once dish smells strongly of garlic add Toms. Stir to combine. 4) Drain Lentils, I rinse with boiling water. Add Lentils and stock to pan and stir. Season. 5) Simmer for 5 mins or so to allow flavours to meld.
Recipe says for 4 servings but these will be small.
Not sure of total cals but 100gms Green Lentils is 111kcals. Tin Toms is aprox 94 cals.
I did freeze a portion which turned out ok.
Good luck to you all out there.
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