Welcome to The Fast Diet › The official Fast forums › Food › Recipes › Beans and Lentils: Recipes, tips and information
This topic contains 124 replies, has 29 voices, and was last updated by LJoyce 1 month, 1 week ago.
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17 Jan 18
Another recipe on the must try list………
I saw a paella being made with pearl barley on a cookery show and they soaked the grains for 30 minutes before cooking them.
Soaking them in stock would be a good idea as they would still take up a lot of flavour but take less time to cook.
27 Jan 18
SUMMER RED LENTIL COCONUT DAHL
This is adapted from http://www.delicious.com.au/recipes/summer-pumpkin-dhal/qm8NBWk6
I think of dahl as a quintessentially Indian dish, but this version has south-east asian flavours.
This will make 2 litres (8 cups) of dahl and takes about 20 minutes to cook.
approx 4 cups vegetable stock
1 tblsp oil
1 onion, finely chopped
1 stick of celery, finely chopped
2 tsp crushed garlic
2 tsp fresh grated ginger
2 tsp finely grated turmeric (or 1tsp powdered tumeric)
1 tsp garam masala
2 cups (400g) red lentils
400ml lite coconut milk
salt, to taste
a generous handful of shaved coconut (I used dried , but fresh would be fine)
2 kefir lime leaves
Heat 1tbls oil in a large saucepan over high heat. Add onion and celery and cook, stirring, for 4-5 minutes or until soft. Add garlic, ginger, turmeric and garam masala. Cook, stirring, for 1 minute or until combined. Add the lentils, shaved coconut and the lime leaves.
Add half the stock and the coconut milk. (At this stage it looks more like a buttermilk sambar than dahl.)
Simmer gently, stirring occasionally, until most of the liquid is absorbed. Add another cup of stock and simmer until absorbed. At this stage taste the dahl and add salt if required. Check the lentils for tenderness and add as much of the remaining stock as required. Once the lentils are cooked, put the lid on and leave off the heat until required. Remove the lime leaves before use.
The original recipe suggested serving this warm with slices of roasted pumpkin and a green snake bean salad.
I plan to serve it with roasted pumpkin slices and a cucumber and yoghurt raita.
The cooked dahl can be frozen once it has cooled completely.
Due to a request on another discussion thread I have worked out the calorie count for the dahl recipe above.
The Lentil Coconut dahl is 235 calories (989kj)per cup.
It might vary a little depending on the stock and coconut milk that you use.
I counted a handful of shaved coconut as 15 grams because that’s how much fits into my hand.
If you want a lower calorie count I would suggest:
– leave out the shaved coconut
– use half a tin of coconut milk and replace with extra stock.
– reduce the oil to 1tsp.
– reduce the lentils by 100g (you would need less stock also), replace the volume with 2 cups of grated or minced vegetables such as carrot, sweet potato, zucchini, squash, green beans, cauliflower.
I didn’t make this for fast days. But 1 cup teamed with veg or salad would work as a FD meal.
2 Feb 18
A chickpea shortage means hummus prices are set to rise
Eeep! But whew! Australians will be okay.
5 Feb 18
Indonesian Grain and Legume salad
This is adapted from Mollie Katzen’s “Moosewood” cookbook. In its original form it’s a brown rice salad, but I normally use alternate grains with a higher fibre content. I also removed a lot of the oil and the honey and most of the fruit.
I find it useful as it works hot or cold and it’s about texture and flavour balance so a lot of substitutions work well.
Ingredients – Part 1
1 cup dry grains (freeka, kasha buckwheat, spelt couscous, pearl barley or brown rice)
1 tblsp sesame oil
1 orange, juice only (or use 1/3 cup bottled orange juice)
2 tsp apple cider vinegar (or more if you prefer)
1 tblsp tamari (low sodium Japanese soy)
1 tsp minced garlic
Optional – a finely minced fresh chilli
Ingredients – Part 2
½ cup roasted chopped nuts (pine nuts, peanut, cashews or almonds)
1 tblsp sesame seeds
1/3 cup dried currants or sultanas or a grated apple
2-3 cups finely chopped “crunchy” raw vegetables – eg spring onion, celery, capsicum, snow peas, water chestnuts, grated carrot etc
250g fresh sprouted mung beans or brown lentils – these are not the long bean sprouts used in Chinese cooking, they are sprouted beans with a very short tail (see below). Alternatively you can use 1 ½ cups cooked drained puy lentils, brown lentils, chickpeas or mung beans.
Cook or soak your grains as appropriate. The methods vary wildy depending on which grain you choose. If you want this salad fast, choose couscous as you just pour boiling water over the top and leave it for 20 minutes.
As soon as the grains are cooked, drained and very hot, add all the remaining ingredients from part one so they soak into the grains and flavour them.
If you are having this as a warm salad, add all the ingredients from part 2, mix well and serve immediately. If you want a cold salad, allow the grains to cool completely before adding the ingredients from part 2 – they stay crisper this way.
This makes 7-8 cups of salad. It is a very filling salad and I find can be a complete meal in itself or used in small portions as a side salad.
I have not worked out calories and don’t intend to as there are too many variables depending on chosen grains, legumes, nuts and vegetables.
Note: If you are still confused about the sprouted beans, this picture shows what I mean. http://chefinyou.com/articles/sprouting-mung-beans/ I find that both greengrocers and larger supermarkets sell these in plastic tubs, usually located next to the alfalfa sprouts.
6 Feb 18
The BBC recipe site had a link to chickpea recipes today. Some look very good.
25 Feb 18
A nice read about the intricacies of dal making, and a recipe I am keen to try
28 Feb 18
Another resource on pulses: https://pulses.org/what-are-pulses/pulses-around-the-world
3 Mar 18
One with wow factor. Red Kidney bean Chocolate Cake.
4 Mar 18
This “Syrian Brunch” from the BBC website takes one pot of soaked dry chick peas and then turns them into multiple dishes. That’s exactly the way I tend to treat soaked legumes – I like to get a lot of mileage from the effort. This felafel recipe sounds almost exactly like the one I normally make, with exactly the same spices.
Really enjoyed reading lots of these recipes- thank you all for posting!
If you’re after something really quick on a FD, I use a weightwatchers recipe I found for chickpea salsa. Basically mix a tin of drained chickpeas with chopped red onion, halved cherry tomatoes, chopped chilli to taste, then pour over a dressing of a little sweet chilli dipping sauce mixed with lime juice. Scatter over chopped coriander, & serve either cold or warmed through.
5 Mar 18
Since peanuts are technically legumes….
9 Apr 18
I was looking for some new ideas to use the collection of pulses/legumes in my pantry. I came across this and a few of the recipes look tempting enough to try.
10 Apr 18
Hi there everyone, my husband and I are just about to start our fast journey, problem is he can’t stand chickpeas (I love them) and as lot’s if recipes use them, I was wondering what could I substitute them with that have roughly the same calorific values etc? Thank you 😁 x
Hopefully someone who knows more about calorie counts will come along to help you. But my suggestions re substitutes for chickpeas would depend on the particular recipe. I presume a different bean to substitute isn’t going to work? So I’d suggest small cubes of sweet potato, pumpkin or parsnip could be considered. Small cubes of tofu or tempe. Quartered water chestnuts would work in some recipes. Cubes of beef or lamb. And some recipes could work fine with the chickpeas left out all together.
btw your husband is crazy 😉
11 Apr 18
Thanks for your super quick reply.
Oddly enough he does like all other beans and pulses and yes he is crazy 😂, so perhaps I shall just have to experiment with what to use..like you said depending on the recipe type/style. I love the sound of your suggestions too and will happily give them a try. Again thank you 😁 x
12 Apr 18
Good luck. 🙂 If he eats other beans, that is what I would substitute. Slightly different texture and taste, but should still work well. Maybe black-eyed beans would be a close substitute.
17 Apr 18
Here’s a link to the red lentil and tomato soup I’ve been eating for over 15 years and on 5:2 fast days
Calorie calculations included.
27 May 18
Mexican Bean Salad
This salad is a family favorite during the warm months of the year. I rarely measure ingredients and just add them to taste. If I’ve planned ahead I cook my own beans, but more often I end up using beans from a can, 2 or 3 tins of each.
It has black, pinto, kidney, chick peas, and some cut sweet corn, red capsicum, chopped fresh cilantro, chopped celery, chopped sweet onions, small black olives. and chopped jalapeños. Dressing is mostly lime juice with a little balsamic, cumin, a little chili powder and garlic, and salt.
I usually make about 3 day’s worth at a time. It gets better after it sits overnight.
28 May 18
Thanks Cali 🙂
And Lemonstar 🙂
26 Jun 18
For those of you who love beans and also love a beautiful piece of writing, here is a treat for you:
23 Jul 18
Makes 2.5-3 litres, depending on how much water you add.
1 cup puy, brown or blue lentils
¼ cup split mung beans (or use extra lentils)
1-2 tbsp vegetable oil
1 large onion, peeled and coarsely chopped
2 tsp chopped garlic
4 tsp peeled and finely chopped fresh ginger
2 tsp ground cumin
1 tsp ground coriander
2 tsp madras curry powder
½ tsp turmeric
¼ tsp black pepper
1 litre water, or more as needed
2 potatoes, scrubbed and finely diced
2 carrots, scrubbed and finely diced
2 celery sticks, chopped
12 fresh curry leaves
2 tblsp lime juice
3-4 tsp chicken stock powder (I used Massel low sodium)
salt to taste
natural yogurt or kefir, to serve
Place the lentils and split mung beans in a bowl and cover with plenty of water for several hours or overnight.
Heat oil in a large heavy-based saucepan over a medium-low heat.
Add onion, garlic and ginger, cook for 10 mins, stirring frequently. Add the ground cumin, coriander, madras powder, turmeric and pepper. Cook for a further 4-5 minutes, stirring to stop it sticking.
Add 1 litre water, potatoes, carrots, celery, curry leaves and the drained lentils to the onion mixture and bring to the boil. Reduce heat and simmer for an hour. Check it as it cooks and add water if needed.
Add the stock powder and lime juice and stir well. Add salt if it’s needed.
Using a stick blender, pulse to puree some of the soup, leaving some of it chunky. Add more water if it’s too thick.
To serve, ladle soup into bowls and add yogurt or kefir. Stir this through. Don’t be tempted to omit this, I think it turn a nice soup into a delicious one.
Note: You can use stock instead of the water and stock powder but it should be salt free stock as salt tends to make the skins on legumes tough – best to add any ingredients that contain salt after the legumes are tender.
MULLIGATAWNY – ADDENDUM
Sorry, forgot to mention that I also added a heaped teaspoon of fenugreek to the Mulligatawny with the other spices.
31 Jul 18
dinners up to 500 kcal 🙂
Pasta with zucchini
Ingredients for 1 servings:
tomato – big,
Whole wheat flour – spoon.
CHICKEN FILLET WITH FOOD FILLING, BROWN RICE AND GARLIC SAUCE
Ingredients for 1 serving
chicken breast – 100g
garlic – 1 clove
olive oil – spoon
parsley, leaves – half a bunch
brown rice – a half pouch
a pinch of salt, pepper
pepper, a pinch of salt
BUCKWHEAT BOILED TOMATOES WITH TOMATO SAUCE
Ingredients for 1 person:
buckwheat -50g of dry product,
white skinny-50g cheese,
rye bran – 2 tablespoons,
pepper, a pinch of salt.
tomatoes – 2 medium pieces,
olive oil / rapeseed oil-spoon,
3 Aug 18
I just found a recipe for hummus soup. I make hummus frequently but had never considered turning it into a soup. Sounds filling, tasty and creamy.
3 Nov 18
Pakoras (baked not fried)
I measured nothing when concocting these, so my measurements should be used as a guide only. It’s really about getting the texture right.
2 cups vegetables chopped or sliced into small pieces (matchstick shapes seem to tangle together better, which helps)- I recommend including some onion in the mix
1/2 cup besan (chickpea) flour
2 tablespoons SR flour
1/4 tsp garlic salt (or use salt and garlic)
2 tsp cumin powder
1 tsp coriander powder
1/2 tsp turmeric powder
optional – chilli powder ( I didn’t use it but regretted not putting a pinch in)
1 tablespoon peanut oil (or similar)
yoghurt-mint raita to serve
Put the vegetables into a bowl and mix 1 tsp of the cumin powder through the veg. Set aside.
Make the batter by mixing the flours with the remaining spices. Gradually add water until you have a very thick batter, it should not be runny. (Thick cake batter consistency – one that has to be scraped rather than poured into the tin.) It needs to bind the vegetables together and not run off and form a puddle!
Add the oil to the batter and beat it in well.
Then add the vegetables and gently stir until the veggies are well coated.
Take an enamel baking tray and line with baking paper. They spray lightly with oil. Put mounds of the mixture on the tray. I made 6 generous sized mounds, but the mixture would have made 10-12 smaller bite-sized pakoras. See the first picture below.
Bake at 180C for 30 minutes – this is just long enough to cook the vegetables and set the batter so it holds the pakora together. See picture 2 below.
Pakoras are normally deep fried. This makes them crunchy on the outside and soft in the middle. To replicate this without oil you need a high heat for a short time. I used an air fryer at 200C to achieve this, but if you the put the tray under a grill (broiler) it should give you a similar result. The only difference with a grill is that you will need to turn them over to crisp both sides. In the airfryer it too 8 minutes. If you use the grill check after 5 minutes and they should be ready to turn over. Just keep a close eye on them as they go from brown to burned quickly.
Serve immediately with raita – see picture 3 below.
The pictures are – before baking, after baking, after grilling or airfrying
If you wanted to make these without the small amount of wheat flour I would suggest replacing it with the same amount of besan flour and a generous pinch of baking powder.
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