Banga - All Purpose Lentil Cookbook
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- Book:All Purpose Lentil Cookbook
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- Publisher:Kulminder Banga
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- Year:2015
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Written by: Kulminder Banga, 2015 Cover design by: Martis Lupus Edited by: Elsie Boutillier No information in this book is a substitute for medical advice. Before making any changes in your diet, check with a family physician. TABLE OF CONTENTS INTRODUCTION BEAN NACHOS BLACK EYE PEA FRITTERS CORN AND BEAN SALAD BLACK BEAN AND MUSHROOM LOAF INDIAN DAHL CUCUMBER, FETA AND LENTIL SPREAD BAKED FALAFELS REFRIED BEANS AND TOAST RED LENTIL AND ZUCCHINI FRITTERS RED LENTIL DIP (INDIAN STYLE) COMFORT SCONES (LEMON/GINGER) BLACK BEAN AND GOAT CHEESE TACOS LENTIL SPROUTS SIMPLE LENTIL SPROUT SALAD COCONUT RED LENTIL DAHL LENTIL AND POTATO HASH BAKED CHICKPEAS WITH HERBS TROPICAL CHICKEN SALAD 15-MINUTE CHANNA MASALA CLASSIC BLACK BEAN SALSA SAVORY FRIED DONUT QUICK WARM LENTIL AND BACON SIDE RED LENTIL PASTA SAUCE EXOTIC RICE SALAD RED LENTILS AND CHICKEN PASTA AND BEAN CASSEROLE HEARTY LENTIL AND EGG SCRAMBLE COCOA KIDNEY BEANS AND RICE CHILI ZUCCHINI BEAN BAKE LENTIL PARTY MIX KITCHERI (RICE AND LENTILS) CHICKPEA AND EGG SALAD FILLING LENTIL PANZELLA PEANUT BUTTER LENTIL COOKIES LENTIL PIE INDIAN VEGETABLE FRITTERS (PAKORA) NEPALESE DAHL ORANGE AND WHITE BEAN SMOOTHIE BEST BANANA MILKSHAKE LENTILS AND RICE SAUNF CHAI PICKLED GINGER MINT TEA ANISEED TEA LEMON AND GINGER DRINK HOMEMADE GARAM MASALA
There is no excuse not to incorporate them at least twice a week in your repertoire. But, I guess for most people it is a question of how to incorporate more lentils into our diets? The answer is simple! By slowly including them into the foods we are already familiar with and enjoy eating. If you are making a smoothie at breakfast, add a handful of canned chickpeas. You will barely notice them in your drink. If you enjoy making pasta sauce, then add cup of red lentils during the cooking process. This way you continue to enjoy the dishes you and your family love but by also incorporating lentils the dishes are made more nutritious.
In some cases, your family may even be surprised to know lentils were even present. The recipes in this book include lentils in many familiar and even non-familiar forms. Take the time to cook and enjoy these meals, but do keep the following in mind:
- Always progress slowly, eating lentils 6 days a week is not easy on the digestive system. Start by eating once a week for a month and then work up to 2-3 times a week.
- Always drink plenty of water to ensure you digest lentils well.
- There are many lentils out on the market so if you have a preference for one, use that one in the recipe. You dont have to use the one listed.
- Dried lentils are cheaper but you do have to soak them overnight to lessen the cooking time. (Depends on the recipe)
- Canned lentils are fine.
Ensure that you rinse them well.
- Pressure cookers reduce the cooking time dramatically; invest in one if you feel that lentils will be a part of your diet in the future.
- During the cooking process, add a chunk of peeled ginger , which will slowly flavor the dish without having an intense presence. Ginger helps with digestion. You can also use ground ginger if you wish.
- A bonus feature I have included at the end are some recipes used to help deal with any digestive problems such as bloating which may occur if you are new to eating lentils. They are great recipes to try whether you are eating lentils or not.
- Lentils themselves are not a complete protein so include a whole grain (bread/rice) to make it a complete protein .
Add the black beans, tomatoes and spices. Continue to cook until the mixture dries out a little. Add the cilantro and green onions and cook until tender. Set aside. Line a baking sheet with foil and spread out the tortilla chips. Top the chips with the black bean mixture.
Sprinkle the cheese and jalapenos on top. Broil in the oven for 10-15 minutes until the cheese has melted. Remove from the oven and top off with guacamole or sour cream.
In a food processor, blend the black eye peas with the garlic and remaining spices. Blend until the mixture is fine but not smooth, there should be some texture. Place the mixture in a bowl, and add the chickpea flour and baking soda, then stir well. Form into balls the size of medium jawbreakers. Or use a measuring spoon (Tablespoon) to get the same size every time. Fry until golden on both sides.
Make sure your fritters are fully cooked on the inside. To ensure this you may have to use trial and error a few times. Just make sure the oil temperature is high enough to fry but not too high so that the outside cooks and the inside is still wet. If the inside is wet, lower the temperature a little to allow for even frying or reduce the size of the fritters. Fritters are best served warm with a sauce or salsa of your choice, or use in a sandwich. This recipe can be used to make bean burgers as well, just shape them into patties and pan fry.
You may freeze them for later use.
Add the remaining ingredients and mix well. Taste and adjust seasoning. Refrigerate until serving time. Squeeze lemon juice on before serving.
Mix the flax seeds and the water in small bowl, set aside. Mix the ketchup with the curry powder and set aside. In a non-stick skillet, heat the oil and saut the onions and garlic until golden. Add the remaining ingredients and cook until the vegetables are tender. In a food processor, pulse the mushroom/ bean mixture and flax seeds. It should have some texture.
Add some dashes of Worcestershire sauce for flavor. Taste and adjust seasoning. Place in a greased loaf pan evenly and spread the ketchup mixture on top. Bake for 40 minutes (uncovered). Set aside to cool for a few minutes.
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