I hope you have been enjoying our, “Food for Thought,” recipes.
This week, we are acknowledging an upcoming nutritional and environmental day.
Thursday, February 10, is World Pulses Day!
Pulses, also known as legumes, are edible seeds of leguminous plants. Generally, pulses are quite low in fat, rich in fiber, plus they are a source of protein. Furthermore, they contain generous concentrations of important micronutrients such as calcium and iron.
Besides being a healthy food option, pulses are delicious, affordable, sustainable, and plentiful. Hundreds of different varieties of pulses are grown around the globe.
When planning your meal, you can combine various pulses. Green and red lentils, green lentils and chickpeas, kidney beans and butter beans, black beans and black lentils… there are many combinations!
For today’s recipe, we are going to use chickpeas, green lentils, and red lentils. If you don’t have these around or can’t find them in your local grocer, try it out with other pulses.
• 1 medium-sized onion, finely chopped
• 4 cloves garlic, minced
• 1 tsp ginger, minced
• 1 tbsp curry powder
• 1 tsp masala
• ½ tsp turmeric
• ¼ tsp cracked black pepper
• ¼ chili powder
• 1 medium-sized carrot, finely diced
• ½ red bell pepper, finely chopped
• 1 cup tomato sauce
• 1.5 can coconut milk
• 200g seitan, finely diced
• 320g (1.5 cups) green lentils
• 100g (½ cup) red lentils
• 170g (1 cup) chickpeas
• Lemon/orange juice to taste
• Salt to taste
• Start by sautéing the ginger, followed by the garlic, and lastly by the onion.
• Add the spices. Let them sauté for 1-2 min while constantly stirring to prevent them from burning.
*Very important: when cooking a curry, sauté the spices before adding any liquid. This will allow them to release much more flavor.
• Add the carrots and sauté for 4-5min. Mix in the bell pepper and the seitan. Let it cook for 4-5min. (If necessary, add some veggie broth, water, or wine to deglaze the pan.)
• Add the tomato sauce, coconut milk, and green lentils. Let it come to a boil and reduce it to a simmer. Let it bubble away for 10-15 min.
• Add the chickpeas and red lentils, and let it simmer until everything is cooked through.
• Once done, you can squeeze some lemon juice and taste for salt.
It is ready to enjoy!
Creamy, filling, and nutritious, it will certainly satisfy your hunger.
I hope you have a wonderful week and I hope this curry can be a part of it!
Please use the comment section below, and tell me what you will be cooking this World Pulses Day!
FOOD FOR THOUGHT!
For centuries, pulses have been a staple in many cuisines around the world. Nowadays, they are quite easy to find in supermarkets and grocery stores.
Pulses are cheaper than other protein sources such as meat. The cost of one half-cup serving of lentils is about $0.10. Beef, on the other hand, can cost up to $1.49 for a similar serving.
Importantly, pulses are good for the environment. They leave a smaller carbon footprint than other food sources, especially meat and poultry. Not only do they grow very well but they provide much-needed nutrients to surrounding crops.
Additionally, pulses have a much lower water footprint than other sources of protein (both animal- and plant-based). 1,847 gallons of water are used to produce 1 pound of bovine meat, a relatively high water footprint. 486 gallons of water are used to produce 1 pound of pulses, a relatively moderate water footprint
Finally, pulses can thrive in low-quality soil.
Hmmmm….now, this is food for thought! Be an ethical consumer. Know where your money goes.
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Food for thought: Pulse Curry