Pulses - good for you and the earth
FROM nourishing dhal to biryani, falafel and soup; pulses are the star ingredient of hearty meals across countries and cultures.
World Pulses Day was celebrated on Monday, acknowledging the role of these important foods in our diets.
Humble lentils, chickpeas, beans, soya and peanuts are an inexpensive source of protein, especially for vegans and vegetarians.
Nanine Wyma, Executive Director of Physicians Association for Nutrition South Africa says World Pulses Day, which coincides with National Healthy Lifestyle Awareness Month, is an ideal time to highlight the health and environmental benefits of pulses but these nutrient-dense foods are often stigmatised as “poverty food“.
She has called on the government to shift public perception and educate communities on the critical role of pulses in managing and preventing chronic diseases.
“Pulses should be seen as a powerful, affordable solution to some of the most pressing health challenges we face today. Promoting their consumption can directly impact our nation’s health and food security,” said Wyma.
She said amid the increasing rise in the burden of non-communicable diseases, it was vital to prioritise a shift towards plant-based eating patterns, not only for personal health but also to address broader issues like food security and environmental sustainability.
Wikus Engelbrecht the Communications Manager for ProVeg South Africa said that according to research, eating pulses regularly had numerous health benefits like lowering cholesterol, improving gut health, and supporting weight management.
He said their low glycaemic index makes them ideal for managing blood sugar levels.
Engelbrecht said that pulses were not only healthy for humans but the planet also benefitted from them because the crops improve soil health through nitrogen fixation, reducing the need for chemical fertilisers.
“According to the Food and Agriculture Organisation, growing pulses requires significantly less water than other protein sources – just 1 250 litres of water per kilogram of pulses compared to 13 000 litres for the same amount of beef – and a kilogram of lentils or beans goes way further than a kilogram of beef. Pulses also have a low carbon footprint, making them an essential part of sustainable food systems,” said Engelbrecht.
Below are some easy recipes containing pulses.
The best creamy hummus
By Cookie & Kate.
What you need:
1 can of chickpeas (rinsed and drained)/ 1½ cups cooked chickpeas
½ teaspoon baking soda (if you’re using canned chickpeas)
¼ cup lemon juice (from 1½ to 2 lemons), more can be added to your taste
1 medium-to-large garlic clove, roughly chopped
½ teaspoon salt (to taste)
½ cup tahini
2 to 4 tablespoons of ice water (more if needed to your preferred consistency)
½ teaspoon of ground cumin
1 tablespoon of extra-virgin olive oil
For garnish add a drizzle of olive oil/ a sprinkle of ground paprika or chopped fresh parsley
How to make it:
Place the chickpeas in a medium-sized pot and add baking soda.
Cover the chickpeas with water then bring the mixture to a boil over high heat for about 20 minutes or until the chickpeas looked bloated, their skins start falling off (no need to peel chickpeas for this recipe) and they look soft.
In a mesh strainer/sieve, drain the chickpeas and run them under cool water for 30 seconds.
In a food processor or high-powder blender, combine lemon juice, garlic, and salt.
Process until the garlic is very finely chopped then let the mixture rest so the garlic flavour can mellow (ideally for 10 minutes or longer).
Add the tahini to the food processor and blend until thick and creamy; stopping to scrape down the tahini stuck on the sides and the bottom of the processor as necessary.
While running the processor, drizzle in 2 tablespoons of ice water.
Scrape down the food processor, and blend until the mixture is ultra smooth, pale, and creamy. (if your tahini was extra thick, to begin with, you may need to add 1 to 2 tablespoons more ice water.)
Add the cumin and the drained, over-cooked chickpeas to the food processor.
While blending, drizzle in the olive oil and blend until smooth for about 2 minutes.
Add more ice water by the tablespoon if necessary to achieve a super creamy texture.
Taste and adjust as necessary - with a ¼ teaspoon salt for more flavour and another tablespoon of lemon juice for an extra zing.
Scrape the hummus into a serving bowl or spoon.
Top with garnishes of your choice. (TIP: leftover hummus keeps well refrigerated and covered for up to 1 week).
Middle Eastern lentil soup with pita
What you need:
1 onion
2 cloves
garlic
1 carrot
2 stalks celery
3 tbsp neutral oil
200g red lentils
1 tsp Ras el Hanout spice (or garam masala)
800ml vegetable broth
200g soy yoghurt
1 tsp harissa paste
salt & pepper to taste
2 tbsp lemon juice
4 pieces pita bread
How to make it
Start by peeling the onion and garlic and chopping them finely.
Then peel the carrot and cut into thin slices.
Wash the celery and also cut it into thin slices.
Heat the oil in a saucepan. Brown the onion and garlic for 1 minute.
Add the lentils, carrot, celery, and ras el hanout spice and fry for 2 minutes, while stirring.
Deglaze the saucepan with the vegetable broth.
Stir in the yoghurt and harissa and cook for about 15 minutes.
When the lentils are soft, remove four tablespoons for garnish.
Puree the rest of the soup and season with salt, pepper, and lemon juice, and harissa if desired.
Garnish the plates with the removed lentils and serve with pita bread