Brown Lentils

Dried seeds of a plant (the lentil plant) which bears seeds in pods similar to a pea. Sometimes called green lentils (colour depends on the extent to which they're dried).

Lentils were one of the first legumes to be cultivated and are mentioned in the Old Testament. They are thought to have originated in Syria and are now a major part of the diet in India, the Middle East and parts of Eastern Europe.

Small, round pale brownish seeds which are disc-shaped, rather than spherical like peas.

Brown (more dried) or green (less dried). If less dried, they require less time to cook.

See also Red Lentils

Lentils are an excellent source of protein, iron and zinc and a good source of dietary fibre, pantothenic acid and potassium. They also supply vitamins of the B complex and various minerals.(References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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20 to 30 mins approx (depending on how dry they are)

In order to be edible, brown lentils must be cooked in liquid for about half an hour. They can be cooked on their own, then eaten by themselves or combined into dry recipes like lentil burgers. Alternatively, they can be cooked together with other ingredients into liquid dishes like soups and stews.

Great in soups, stews, "bolognese" style dishes and sauces.Lentils are also popular in vegetarian burgers and (not-)meat loaves.

The main ingredient in "dhal", an Indian dish which is basically lentil puree, lentils also provide the flour used to make papadams.

Also tasty by themselves with a dash of olive oil, or just cooked with a few simple ingredients (potatoes, onions, garlic).

Lentils are absolutely delicious cooked with lots of chopped onion, lots of olive oil, and a dash of soy sauce - nothing else. Plenty of water to cover, pop on the lid, and simmer for about 1/2 hour (until lentils are soft). Fabulous with potatoes or salad or just by themselves as a snack.

Brown Lentil Hotpot Al Semplice:

Place 1 cup of lentils per person in a large saucepan, with:
- onions and potatoes (1 each per person), peeled & cut into large pieces - quarters or eights
- whole peeled cloves of garlic (about 2 per person)
- olive oil (a good splash per person!)
- fresh ground black pepper to taste

Cover with plenty of cold water. Cover with lid. Bring to boil, then simmer gently (cook on lower heat with lid ajar) until potatoes are cooked.

Serve with fresh bread.

Red lentils

Dried seeds of a plant (the lentil plant) which bears seeds in pods similar to a pea. (see also information under Brown Lentils)

Very small, fine round red seeds which are disc-shaped, rather than spherical like peas. Smaller than brown/green lentils, also cook faster and become softer.

see also Brown Lentils

Lentils are an excellent source of protein, iron and zinc and a good source of dietary fibre, pantothenic acid and potassium. They also supply vitamins of the B complex and various minerals.(References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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10 mins approx

Can be added to soups, stews, burgers, "bolognese" style dishes and sauces. The main ingredient in "dhal", an Indian lentil puree. As they cook down softer, red lentils create a softer, finer dhal. Delicious if combined with a few simple ingredients - onion, garlic, olive oil, fresh tomato, spinach.

Split peas

Yellow or green peas (seeds of pea plant), dried and split in half.

Small, round half-spheres in bright green or yellow. Similar in size and shape to lentils.

Green or yellow. Although identical in cooking time and similar in flavour, we reckon the green and the yellow may contain slightly different nutrients (hence the colour). We normally mix the two for a colourful dish.

The variety of peas used to make split peas have slightly less dietary fibre than dried whole peas, but apart from that they are similar to peas in nutritional respects. All peas provide a source of protein, zinc, iron, vitamins of the B complex and various minerals.(References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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15 to 25 mins approx

Split peas are widely used in soups and stews. They are essentially not "gluggy" enough to work well in most "dry" recipes like burgers.

Split Peas Pizzaiola

Cook the split peas first separately (approx 1/2 cup per person). Drain.

In a saucepan, fry diced onion and chopped garlic (about 1/2 onion / 1 clove per person) in a little olive oil. When the onion and garlic are golden, add the cooked, drained split peas, plus some olives (about 1/4 cup per person), chopped parsley, a tin of tomatoes (if whole, chop into smaller pieces first) and two desertspoonsful of tomato paste. Simmer for about 10 minutes until all ingredients have blended into a thick consistency.

Serve with fresh bread.

Chickpeas (also called garbanzo beans or Bengal gram)

Seed of the "dwarf pea" (Cicer arietinum) plant. Popular since Roman times, they are widely used in Middle Eastern and Mediterranean countries, India, Asia and North Africa. (Looks like we Westerners are the only ones missing out!)

A round, light-brown coloured pea (about twice the size of green peas) with a "chicken-beak" point at one end - looks a bit like a hazelnut kernel.

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Chickpeas (garbanzos) are an excellent source of dietary fibre, a good source of protein and iron, and also provide other minerals and vitamins. They are low in fat. (References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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Quite long - around an hour after soaking

Chickpeas are perhaps best known in the West for their starring role in hummus (a Middle-Eastern dip made of chickpeas, garlic, olive oil, sesame seeds and lemon juice). They are also the main ingredient in felafel. They can also be boilied, roasted, fried, sprouted or used to make dhal. Roasted chickpeas make a crunchy snack popular in Southern Italy.

Chickpeas are great in soups and stews and can also be successfully cooked into other liquid dishes such as tomato-based sauces - serve with bulgar wheat, polenta or pasta.

Chick pea & eggplant sauce with couscous

Soak the chickpeas overnight, cook, drain and set aside.

Cut 1 medium to large eggplant into cubes about 1.5 or 2 cm square with skin on. Spread out in an oven tray with a fine covering of oil in the bottom and place in the oven on low to medium heat for about 10 - 15 minutes until tender (keep an eye to make sure they don't overcook).

In a saucepan, fry plenty of onion and garlic with a little olive oil. Add the cooked chickpeas, a tin of tomatoes (if whole, chop them up a bit), the eggplant pieces, a couple of spoons of tomato paste, and a little water if necessary. Cook gently on low heat, stirring occasionally, until all ingredients combine into a thick sauce.

To continue the North African flavour, this dish is delicious served on a bed of couscous (a form of semolina made from the endosperm of hard durum wheat). "Instant" couscous is available from most supermarkets, and bulk food stores. To prepare it, simply place in a bowl, pour on equal volume of boiling water to couscous, cover and stand for a couple of minutes. Fluff with a fork and add a little oil or margarine if desired.

Dried beans

The dried seeds of leguminous plants bearing kidney-shaped seeds of various sizes in long pods.

Kidney shaped, rounded or flattish, ranging in colour from black to white and all shades of beige and red.

Dried beans do vary a little in their content of vitamins and minerals, but are basically similar in nutritional value. They are a good source of dietary fibre, protein and iron as well as other minerals. Many of them are a good source of potassium, zinc, and vitamins of the B complex. (References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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1 to 1 1/2 hours after soaking

Dried beans are often cooked into "liquid" dishes like soups and stews. In this case, after soaking, draining and rinsing (throwing away the water) the beans are then cooked in water together with other ingredients. However they can also be prepared separately and eaten by themselves with a dash of olive oil, combined into "dry" dishes like burgers, or set aside in the fridge for later use.

Great in soups and stews.

Beans play a starring role in our summer favourite, Vegan-licious Potato Salad

Kidney beans or borlotti beans are perfect in our delicious Hearty Veggie Minestrone

Dried Peas

Whole dried seeds of the common pea plant. (Yep, basically the dried version of those little round green things often served with mint.)

Small, spherical, the same shape and size as fresh or frozen peas, but hard and a paler blueish-green.

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Whole dried peas are a good source of dietary fibre. They provide a source of protein, zinc, iron, vitamins of the B complex and various minerals. (References)

Supermarkets (look in health food or continental food section), continental food distributors, bulk food stores

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1 hour approx after soaking

Dried peas are most often cooked into liquid dishes such as soups or stews. In this case, after soaking, draining and rinsing (and throwing away the water) the peas are placed in water and cooked together with other ingredients. Basically, though, to become edible peas need to be boiled in water for about an hour after soaking. Basic instructions:

Normally used in soups and stews.

Pasta and Piselli - a simple but substantial meal of pasta and peas in a broth-like juice is delicious either hot or cold.

References: