Lab Food Recipes
Pea, Chickpea, Lentil, Faba Bean
Classic American Split Pea Soup
1 cup green or yellow split peas, rinsed
1 medium potato, peeled and diced
4 cups ham or chicken stock
1 bay leaf
1/3 c. each diced onion, celery, and carrots
1 cup diced cooked ham
Combine all ingredients in large soup pot. Bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, until vegetables are tender and soup has thickened, about 45 minutes to one hour. Add salt and pepper to taste, but only after the cooking time.
Makes 4 to 5 one-cup servings. Per serving: Calories 192, Protein 15 g, Carbohydrates 24 g, Dietary Fiber 1 g, Cholesterol 22 g, Sodium 225 mg
(From U.S. Dry Pea and Lentil Council).
Pilar's Split Pea Soup
1 lb. dry green split peas 1 cup chopped carrots
5 cups of chicken stock 1 cup chopped onions
5 cups water 1 leek (sliced)
2 smoked ham hocks 1 cup thinly cut spinach
2 celery stalks with leaves 2 Tbsp. of wine (optional)
3 Tbsp. of dry parsley 1/2 tsp. black pepper
4 Tbsp. butter
Rinse peas in large pot with chicken stock and five cups of water- bring to a boil then add ham, celery, and parsley. Reduce heat to medium and let simmer for 45 mins., stirring throughout to be sure it doesn't stick. In a separate pan melt butter, add chopped onions, carrots, and leeks. Cook about 10 mins. and add to previous pot. Then add uncooked spinach, cook an additional 30 mins. Remove ham hock, de-bone, and replace meat into soup. Add wine and pepper. Garnish with parsley when served. (From Nicole Santana, S00)
Marie's Chickpea Soup
3 Tbs. olive oil
2 Tbs. garlic, minced
2 leeks, (white and green parts), washed & thinly sliced
1 tomato, peeled, seeded and chopped
2 Tbs. tomato sauce
1 Tbs. fresh rosemary, or 1 tsp. dried
2 cups cooked or canned USA chickpeas, drained and rinsed
2 Tbs. fresh basil, minced, or 1 Tbs. dried
2 Tbs. fresh parsley, minced
6 cups chicken broth
1/3 lb. orzo, or other small pasta
Salt and freshly ground pepper, to taste
Heat the olive oil over medium-high heat in a large saucepan or soup pot. Add the garlic and leeks; sauté until garlic is golden brown. Reduce heat and simmer.Add the tomato, tomato sauce and rosemary. Simmer for 3 to 4 minutes, stirring constantly. Stir in the chickpeas, basil, parsley and broth. Turn heat to high and bring to a rapid boil. Add the orzo and cook, uncovered, 6 to 7 minutes, or until the pasta has reached the desired tenderness. Remove the soup from the heat. Season to taste and serve hot or at room temperature. Drizzle each serving
with olive oil, if desired. (From U.S. Dry Pea and Lentil Council)
Quick El Paso Pilaf
1 ¾ cups chicken broth
1 cup corn kernels
2 Tbs. onion flakes
1 can kidney beans, drained and rinsed
1 cup water
1 cup medium salsa
2/3 cup quick-cooking rice
½ tsp. chili powder
½ cup USA red chief lentils
¼ tsp. garlic powder
¼ cup sweet red pepper, chopped 8 tomato slices
1 cup mild salsa
Heat chicken broth, onion flakes and water. Add the rice and lentils and cook for 5 minutes. Add the remaining ingredients, except tomato slices, and bring back to a boil. Simmer for 10 more minutes. Serve with tomato slices.
(From U.S. Dry Pea and Lentil Council).
Best Ever Nut Bread
2/3 cup shortening
1 tsp. salt
2 cups sugar
1/2 tsp. baking powder
4 eggs
1 tsp. ground cinnamon
2 cups split pea puree
1/2 tsp. ground nutmeg
2/3 cup water
1/2 tsp. ground cloves
3 1/3 cups sifted all-purpose flour 1 cup chopped walnuts or pecans
2 tsp. baking soda
Preheat oven to 350°F. In a large mixing bowl, cream together the shortening and sugar. Beat in the eggs, one at a time. Mix in the puree and water. In a separate bowl, sift together the dry ingredients. Stir into the cream mixture along with the nuts. Bake in two well-greased 9"x5" loaf pans for 60 to 70 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
Cool loaves on wire rack and store in airtight plastic bags. (From U.S. Dry Pea
and Lentil Council)
Chickpea (100%) Cookies with Chocolate
Ingredients (Values in ( ) are U.S. conversions)
Butter - 100 g (1 stick or 1/4 lb.)
Caster (brown) sugar - 200 g (2cups)
Eggs - 2
Vanilla essence - 1 teaspoon
Chickpea flour - 300 g (1&3/4 to 2 cups)
Groundnuts (chopped) - 100 g (1/2 cup)
Chocolate pieces - 30 g (Used 6-9 choc chips per cookie)
Sodium bicarbonate - 1/2 teaspoon
Salt - 1/4 teaspoon
Baking powder - 1/2 teaspoon
Method
Mix chickpea flour, sodium bicarbonate, salt, and baking powder thoroughly. Rub in the butter, add sugar, eggs, and make a smooth paste. Fold in the chickpea flour. Make into a stiff dough, roll out, and cut with a biscuit
cutter (I dropped with a spoon and mashed them out when adding chocolate chips
to top) . Sprinkle small chocolate pieces on top, and press a little. Bake at 350 F for 10
(needed at least 12) min.
(From ICRISAT recipe page)
Garbanzo (Chickpea) Bread
1 cup of water from cooking garbanzo beans
1 tsp olive oil (or other vegetable oil)
1 cup canned or freshly cooked garbanzo beans
3 cups whole wheat flour
2 Tbsp nonfat dry milk
1 tsp dark brown sugar
dash pepper
1/4 to 1 tsp salt
1&1/2 tsp active dry yeast
Add the garbanzo water, oil, and garbanzos to the baking pan of the bread machine, then add flour, dry milk, brown sugar, pepper, and salt. Distribute the yeast according to directions and bake on full cycle. (From the Complete Bread Machine Cookbook by Richard Langer).
Moist Cocoa-Lentil Cake
Make lentil puree as follows: 2 cups boiling water, 1/2 tsp salt, 2/3 cups washed lentils. Bring to a boil and simmer 40 minutes. Drain, reserving liquid. Add 1/4 cup of lentil liquid back to lentils. make puree in blender or food processor. Makes approximately 1 3/4 cup puree.
Preheat oven to 350 degrees. Grease and flour a 9x12 inch baking pan.
Combine the following in a large mixing bowl:
1 1/2 c. white sugar 1 tsp vanilla 2c. sifted flour
1 c. cooking oil 1 3/4 c. lentil puree 4 Tbsp cocoa
4 large eggs Add to creamed 1 1/2 tsp. soda
Beat well for 2 minutes mixture 1/2 tsp. salt
Bake at 350 for approximately 20 - 25 minutes, or until batter does not stick to an inserted toothpick. (From U.S. Dry Pea and Lentil Council)
Pea-lentiful Spice Bars
Make puree as follows: Place 1/2 cups yellow split peas, 1/2 cups lentils, 1 tsp salt, 1 Tbs. butter with 2 1/2 cups water in saucepan. Cover and bring to a boil. Reduce heat to simmer and cook about one hour. Stir occasionally to avoid sticking. Drain. Whir in blender. The consistency should resemble canned pumpkin. Makes about w cups puree.
Ingredients:
3/4 c. cooking oil 3 large eggs
1/3 c. half & half 1 tsp. maple extract
1 1/2 c. flour 1 tsp baking soda
1/2 tsp. salt 1/2 tsp baking powder
1/2 tsp. allspice 1 tsp. cinnamon
1/4 tsp. ginger 1/4 tsp. nutmeg
1 1/2 c. white sugar
Cream sugar and oil. Add eggs and half and half, beat well. Combine with puree and maple flavoring, beat on medium speed for 1 minute. Add dry ingredients and beat another 3 minutes. Pour spice bar mixture into a greased and floured 9 x 13 pan and bake at 350 for 35 minutes. Cool and frost with cream cheese frosting.
To make frosting - Cream 3 oz softened cream cheese with 1/4 c. butter or margarine until smooth. Gradually add 2 cups sifted powdered sugar, beating until smooth. Add 1 tsp vanilla and fold in 1/4 c. chopped nuts.
(From U.S. Dry Pea and Lentil Council)
Four "Bean" Salad
1 can chickpeas, drained
8 oz/227 g cooked fresh faba beans
8 oz/227 g soaked, coked whole lentils
1 can red kidney beans, drained.
Dressing:
½ cup vegetable oil
½ cup sugar
½ cup white vinegar
½ cup chopped onion
½ cup chopped celery
½ cup chopped green pepper
After mixing the vegetables pour the liquid mixture over them and refrigerate overnight. Serve chilled.
Serves 6-8
Recipe by Lauren Powell Spring 2004
Lentil Burgers
2 cups cooked brown lentils or green lentils
1 cup mashed potatoes
1 cup crumbled brown bread
1/4 cup sesame seeds
1/4 cup sunflower seeds
1/4 cup finely chopped almonds or cashews
1 clove garlic, crushed
1 onion, finely chopped
1 bunch fresh herbs (e.g. basil, oregano, parsely. etc.)
salt and pepper
oil (for frying)
Mix potato and lentils well. Add the breadcrumbs, sesame and sunflower seeds,
nuts, onion and garlic. Finely chop the herbs and add to the mixture with
salt and pepper. Mix everything together. Divide into portions and
form into burger shapes. Heat a little oil in a fry pan and fry the
burgers over moderate heat about 5 mins each side. Place onto buns with
salad and sauce of choice e.g. hummus, chilli, tomato etc.