By: Dr. Kaviraj Khialani- Celebrity Master Chef.
Pulses are part of the legume family, any plants which grow in pods basically, but the term pulse refers to only to the dried edible seeds within the pods. Pulses include all beans, pea and lentils such as baked beans, chickpeas, kidney beans etc. Pulses are very popular in developing countries but are increasingly becoming recognized as an excellent part of a healthy diet throughout the world.
Pulses have a rich and colorful history of nourishing cultures all over the world! Indian cuisine has widely adapted and incorporated pulses, lentils etc as an active variety of ingredients when it comes to our home cooking styles, most of us are fond of rajma Chawal, chauli masala, vatana ka usal and the list goes on for the favorites with the pulses!
Looking at a broader perspective of pulses too we have seen that various countries have also included a few of them in their soups, salads, stir fry recipes, curries, stews, dips and even for baked dishes.
Health Benefits of Pulses:
• Pulses are a rich source of proteins, high in fiber and have a low glycemic index. • Pulses help in weight loss and are also heart healthy foods provided they are made and consumed correctly. • Pulses are also energy boosting foods and good to be added in various forms into our day to day diets. • Pulses helps in optimal brain functioning and also a good source of essential vitamins and minerals. • Pulses aid in digestion and also boosts our metabolism. • Pulses help to control diabetes and also lower blood pressure. • Pulses are helpful source of zinc as well for our body, and also helps lower cholesterol.
Here are a few Simple – Healthy and Nutri-Rich Recipes with Pulses to add into our Menus and Meals!
Recipe-1] Healthy Pulse Salad
Ingredients:
For the base of the salad:
- Assorted salad leaves/ lettuce leaves- 1 cup
For the body of the salad:
- Kidney beans/ Black eyed peas- 1 cup boiled.
- Onion-1/2 no cubes Tomato-1 no cubes
- Green chili-1 tsp chopped
- Coriander leaves-2 tbsp. chopped Green
- capsicum-1/2 no cubed
- Cucumber-1/2 no cubes
- Sweet corn-1/2 cup boiled.
For the dressing of the salad:
- Olive oil-2 tbsp.
- Lime juice-2 tsp
- Mustard paste-1/2 tsp
- Dates- 3- 4 chopped
- Salt and crushed black pepper to taste
- Mint leaves- 8-10 leaves
- Honey-2 tsp
- Chaat masala-1/2 tsp
- Sunflower seeds/ melon seeds-2 tsp
For the garnish of the salad:
- Fresh herbs as available- 2 tbsp.
- Micro-greens -2 -3 tbsp.
- Cherry tomatoes- 3-4, cut 1 x 2
Method:
1. Prepare all the ingredients for the salad. 2. Arrange the base of the salad on a serving plate/salad bowl. 3. In a mixing bowl combine together the ingredients for the dressing and mix well. 4. Add in the body of the salad from the boiled beans/peas to all other ingredients and give it a nice mix. 5. Arrange the salad on the serving bowl and garnish appropriately and serve immediately.
Recipe-2] AATISHI CHANA MASALA
Ingredients:
- Oil-1 tsp
- Butter- 1 tsp
- Bayleaf-1 no
- Cloves- 3-4 no
- Garlic-1 tsp chopped
- Ginger-1 tsp shredded
- Green chilies- 1 tsp slit
- Onions- 1 cup puree
- Tomato-3/4th cup puree, fresh Boiled chickpeas/ kabuli chana- 1 and a half cup.
- Salt to taste
- Turmeric powder-1/2 tsp
- Red chili powder-1/2 tsp
- Coriander powder-1 tsp
- Garam masala powder-1/2 tsp
- Kasuri methi-1 tsp
- Cashew paste-2 tsp
- Water-1/2 cup
- Coriander leaves- 2 tbsp. chopped.
- Lime juice-1 tsp add and serve hot.
Method:
1. Heat oil and butter in a pan add in the whole spices and flavor the pan. Add in the onion puree first and saute it well for 4-6 mins add a little water if needed to prevent sticking, add in the garlic, ginger and chilies as well. 2. Next we add in the tomato puree, salt to taste, all the powdered spices, kasuri methi and bhunao the masala well for 2-3 mins. 3. Add in the boiled chickpeas and cook it with the masala for a couple of mins, stir well, add in the cashew paste, a little water and simmer the chickpeas for 10-12 mins. 4. Add fresh coriander leaves and garnish the recipe, add a splash of fresh lime juice and serve hot with rotis, naans, parathas.
Recipe-3] ONE DISH PULSE MEAL
Ingredients:
- Oil-1 tsp
- Butter-1 tsp
- Cinnamon stick-1-inch piece
- Black peppercorns- 4-5 no
- Garlic-1 tsp chopped
- Lemon grass- 4-5 pieces
- Fresh basil- 8-10 no
- Salt and pepper to taste
- Ginger-1 tsp shredded
- Spring onions- 3-4 sliced
- Boiled sweet corn-1/4 cup
- Boiled assorted pulses- 1 cup
- Tomato puree-1/4 cup
- Soy sauce- 2 tsp
- Tomato ketchup-2 tsp
- Schezuan sauce- 2 tsp
- Garam masala powder-1/2 tsp
- Mixed herbs and chili flakes to taste
- Water-1/2 cup
- Cheese- 2-3 tbsp. grated to garnish.
- Cooked/boiled white/brown rice- 2 cups
Assorted vegetables like sliced mushrooms, broccoli, zucchini, bell peppers, green peas, baby corn, paneer etc can be added for the veg options. Boiled shredded chicken/ sliced chicken sausages/ tuna fish from the can/boiled cubed eggs/ cooked chicken liver/ sliced salami etc can also be added for non-veg options.
Method:
1. Arrange all the ingredients for the one meal bean pot. 2. Heat oil and butter in a pan add in the cinnamon stick and peppercorns, add in the sliced onions, garlic, ginger and chilies and cook for 1 minute. 3. add in the cooked assorted pulses, salt, pepper and all the powdered spices, herbs, chili flakes, sauces and mix well. 4. Add a little water to ensure even cooking, also add in your choice of veg or non-veg ingredients for the recipe and cook on a medium flame for 8-10 mins, add in the cooked rice and cook for 3-4 mins. 5. Finally add in some fresh herbs and grated cheese to garnish the pot meal and serve hot with a portion of salad.
