Dried peas and legumes still remain most nutritious and economical sources of protein around. The choices are vast and the versatility unsurpassed. They can be made into rice cook-ups or pilafs, soups, dips, salads, burgers and even entrees. So if you have forgotten about them, on your next trip to the supermarket pick up a few packets and bring them back into your daily cooking repertoire. Enjoy these delightfully different recipes this weekend.
LENTIL RICE PILAF
WITH AROMATICS
• 1 cup lentils, boiled for 20 minutes and drained
• 2/3 cup basmati rice
• 2 tbs vegetable oil
• 1 onion, finely chopped
• 4 cloves garlic finely chopped
• 1 tsp cinnamon
• 1 tsp turmeric
• 1 tsp curry powder
• 1 tsp ground roasted cumin
• 2/3 cup chopped tomatoes, fresh or canned (without the juice)
• 2 tsp tomato paste
• 1.3 cups broth or water
Wash the rice and leave to drain.
Heat oil in a saucepan, add onion and garlic, saute for about three minutes.
Add cinnamon, turmeric, curry and cumin, saute for another two minutes.
Add lentils and stir, add rice and stir.
Stir in tomatoes and paste. Stir well. Add broth or water.
Cook for 15 to 20 minutes until rice is tender.
• Serves four
channa and
tomato salad
• 2 14 oz tins channa. Drained and rinsed
• 4 salad tomatoes, seeded and chopped
• 1/2 cup chopped fresh herbs, chives, chadon beni, basil, mint
For the dressing
• 4 cloves garlic
• 1/2 tsp paprika
• 4 tbs red wine vinegar
• 4 tbs lime juice
• 1/2 cup vegetable oil
• 2 rounded teaspoons ground roasted geera or cumin
• Salt and freshly ground black pepper to taste.
Place the first three ingredients in a bowl.
Combine all the ingredients for the dressing in a blender and process until well blended.
Add to channa; toss to coat.
• Serves six to eight.
Black bean soup
• 1 lb dried black beans, rinsed and picked over
• 4 tbs olive oil
• 4 cloves garlic, minced
• 2 tbs fresh thyme
• 2 onions, chopped
• 2 pimento peppers, seeded and chopped
• 2 tsp ground roasted cumin (geera)
• 2 tsp dried oregano
• 1 bay leaf
• 4 tomatoes, seeded and chopped
• 1 tbs salt
• Freshly ground black pepper
• 1/2 cup chopped chives
• 1 tbs sherry
• 1/2 cup chopped fresh chadon beni
• Unflavoured thick yogurt for garnish
Soak beans overnight in four quarts of water. Drain.
In a large soup pot heat olive oil, add garlic, thyme, onion and pepper. Saute for a couple of minutes, add black beans, stir and add enough water to cover beans (about six to eight cups) Add cumin, oregano, bay leaf, tomatoes, salt and black pepper and chives.
Bring to a boil, cover and simmer for about two hours.
To texturise the soup, puree half the beans in a food processor or blender, return to pot. Taste and add salt and pepper.
Add sherry. When serving place the soup in a wide-rimmed soup bowl, swirl in one tbs yogurt and sprinkle with fresh chadon beni.
• Serves six to eight
