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Pulses and legumes – considered to be a major source of proteins and minerals, are a great way to incorporate a variety of nutritious ingredients in one’s diet. Besides adding body and taste to recipes, pulses also form the foundations of many an Indian dishes that are consumed as staples. From dal, chhole, rajma and Haleem, pulses are great textural value to a recipe. Known to be satiating, pulses can also be consumed in a variety of creative ways, like the ones listed below.
Bean Burgers
Image Credits: Flickr
Create delicious vegetarian or vegan burgers using mashed rajma or lobia as the base by combining cooked beans with breadcrumbs, onions, garlic and spices. Form them into patties and pan-fry or bake until golden brown. Shape the mixture into smaller patties if you want to make these burgers into sliders for a party or gathering. Enjoy with some cheese or a fresh coleslaw salad.
Lentil Meatballs
Swap ground meat with cooked lentils and mushrooms for an umami-rich, plant-based meatball that you can enjoy in a tangy tomato sauce over spaghetti. These meatballs can also be used in sandwiches or wraps for an easily portable lunch to enjoy during the week. Bulk up the protein value of your meatballs using some grated paneer or tofu, for extra nutritional value.
Chickpea Salad
Image Credits: Flickr
Create a refreshing seasonal salad by combining cooked chickpeas with diced sweet potatoes or radish, and fresh veggies like cucumbers, tomatoes and red onions. Toss in a flavoursome dressing of lemon juice, olive oil and honey, for a light and satisfying meal or accompaniment. For more texture, toss the chickpeas in olive oil and spices to air-fry until crunchy and enjoy in a rice bowl. Swap white chickpeas with kala chana for denser protein value, added flavour and lightness.
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Hummus Varieties
Image Credits: Pexels
Experiment with different types of dips by blending chickpeas, beans or peas with unique flavour combinations like roasted red peppers, sun-dried tomatoes or roasted garlic. Serve with fresh veggies, pita bread or as a spread on sandwiches and wraps. Toss some cold pasta for a nutritious twist to a creamy Alfredo sauce, along with broccoli, tender peas or slices of salami for kid-friendly meals.
Bean Tacos
Image Credits: Flickr
Use cooked and seasoned black beans or kidney beans as a filling for tacos. Serve in taco shells or tortillas, as burritos, with your favourite toppings like lettuce, salsa, avocado and cheese. Beans also offer bulk when combined with other ingredients like mushrooms or soya chunks, adding more texture and flavour to your taco filling. Use leftover seasoned beans with plenty of cheese in a tortilla, to enjoy quesadillas for breakfast.
Lentil Soups
Image Credits: Flickr
Besides enjoying lentils in preparations like dal or Haleem, lentils also make creamy and comforting soups. Enhance the richness of your preparation by simmering cooked lentils with coconut milk and curry spices, and finish with a squeeze of lime juice and fresh cilantro for added flavour. Lentil soups are the ideal winter supper to eat with a slice of toasted sourdough bread, crushed potato chips or a portion of baked vegetables for a hearty and filling meal.
