Pulses
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Definitions & Sample Sentences
- A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas.
- First and foremost, think of legumes, pulses, and beans in a hierarchy: legumes are the umbrella term, with pulses directly underneath.
1. Red Lentil Curry
Ingredients:
- 1 cup red lentils, rinsed
- 1 tablespoon coconut oil or vegetable oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- Salt and pepper to taste
- Fresh cilantro for garnish
- Cooked rice or naan for serving
Instructions:
- Sauté Aromatics: In a large pot, heat the coconut oil over medium heat. Add the diced onion and sauté until translucent. Stir in the garlic and ginger, cooking for another minute.
- Add Spices: Add the curry powder and turmeric, cooking for 1-2 minutes until fragrant.
- Add Lentils and Liquids: Stir in the rinsed lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until the lentils are tender.
- Season and Serve: Season with salt and pepper to taste. Garnish with fresh cilantro and serve with rice or naan.
2. Chickpea Hummus
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup tahini
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Salt to taste
- Water as needed
- Paprika and olive oil for garnish
- Pita bread and vegetables for serving
Instructions:
- Blend Ingredients: In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt. Blend until smooth.
- Adjust Consistency: If the hummus is too thick, add water a tablespoon at a time until you reach the desired consistency.
- Serve: Transfer the hummus to a bowl, drizzle with olive oil, and sprinkle with paprika. Serve with pita bread and fresh vegetables.
3. Three-Bean Salad
Ingredients:
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed
- 1/2 red onion, diced
- 1/2 cup bell pepper, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
Instructions:
- Combine Beans and Vegetables: In a large bowl, mix together the kidney beans, black beans, garbanzo beans, red onion, bell pepper, and parsley.
- Make Dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
- Toss Salad: Pour the dressing over the bean mixture and toss to combine.
- Chill and Serve: Let the salad chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.