Intelligent Eating

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When you cook with legumes, you cook with nutritional superstars

Recipes created for Canadian Health by Steve Pitt

Nutritional analysis by Susie Langley, RD

Hearty Habitant Pea Soup

2 cups (500 mL) dried yellow split peas 1 smoked ham hock, about 1 lb (500 g) 8 cups (2 L) cold water 1 medium onion, finely chopped 2 medium carrots, finely chopped 4 garlic cloves, finely minced 1 handful celery leaves, finely chopped 2 bay leaves 10 sprigs fresh thyme or 1 tsp (5 mL) dried thyme Fresh cracked black pepper to taste Sea salt to taste ½ cup (125 mL) fresh chopped parsley Note: Because ham hocks are cured in salt brine, do not add salt when cooking the soup.

Photo: Bernard Clark

1. Spread peas in a flat layer and remove any stones or twigs. Rinse peas in cold water and repeat until water remains clear. Remove and discard any peas that float. Set remaining peas aside. 

2. Place ham hock and water in a large saucepan over high heat and bring to a boil for 2 minutes. Skim off any scum that floats to the surface.

3. Add peas, onion, carrots, garlic, celery leaves, bay leaves, thyme and pepper. Bring back to a boil, then reduce heat to low, cover pan and simmer 1 hour, stirring frequently.

4. Remove and discard bay leaves. Remove ham hock. (If you wish, pull meat from bone and reserve for another use.)

5. Simmer soup 15 minutes more, then taste and adjust seasoning. Ladle into soup bowls and garnish with parsley. Serve with your favourite rustic multigrain bread.

Makes 8 servings

[Per serving 190 calories, 1 g fat, 0 g saturated fat, 0 g cholesterol, 15 g fibre, 11 g protein, 35 g carbo­hydrates, 500 mg sodium. Excellent source of vitamin A and fibre; good source of iron; source of folate.]

Lentils With Pearl Onions and Tarragon

2 cups (500 mL) green lentils 4-½ quarts (4.5 L) cold water 1 lb (500 g) fresh pearl onions, unpeeled 2 tbsp (30 mL) cooking oil 2 large carrots, cut into small pieces 4 garlic cloves, finely minced 1 bay leaf 3 tbsp (45 mL) finely chopped fresh tarragon leaves or 2 tsp (10 mL) dried tarragon Sea salt to taste Fresh cracked black pepper to taste

Photo: Bernard Clark

1. Spread lentils in a flat layer and remove any stones or twigs. Rinse lentils in cold water and repeat until water remains clear. Remove and discard any lentils that float. Set remaining lentils aside.

2. In a large saucepan, bring 3 quarts (3 L) of the water to a boil, add onions and blanch 1 minute. Drain in a large colander, refresh onions with cold water, then peel.

3. In a separate large saucepan, heat oil over medium-high heat. Add onions (they should sizzle) and gently stir until lightly brown. Add carrots, garlic, bay leaf, tarragon and salt and pepper. Cook 30 seconds (don’t let garlic turn brown). Add lentils and remaining 1-½ quarts (1.5 L) water.

4. Bring to a boil, then reduce heat to low, partially cover pan and simmer, stirring occasionally, until lentils are tender, 15 to 30 minutes, depending on size and age of lentils.

5. Remove and discard bay leaf, strain lentils through a fine sieve, and serve hot with warm whole wheat pita bread.

Makes 8 servings

[Per serving 220 calories, 4.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 9 g fibre, 11 g protein, 36 g carbohydrates, 500 mg sodium. Excellent source of iron and fibre; good source of vitamin A; source of folate]

Lemon Bean Cake With Berry Glaze

1 large lemon (preferably organic) 2 cups (500 mL) cooked white pea beans (not canned) 2 large omega-3 eggs ¾ cup (175 mL) granulated sugar 1 tsp (5 mL) baking powder 1½ tsp (2 mL) icing sugar (optional) Berry Glaze 2 cups (500 mL) fresh berries or thawed frozen berries 1 tsp (5 mL) granulated sugar ¼ cup (50 mL) water

Photo: Bernard Clark

1. Preheat oven to 350˚F (180˚C) and lightly grease an 8-inch (20-cm) springform pan.

2. Zest lemon and set zest aside. Cut lemon in half crosswise and squeeze out ¼ cup (50 mL) juice.

3. Place beans in a food processor, add lemon juice and zest, and pulse until smooth. Add eggs, granulated sugar and baking powder and blend until smooth.

4. Pour batter into prepared pan and bake 45 minutes or until a tooth­pick inserted into centre of cake comes out clean.

5. Allow cake to cool on a wire rack.

6. Meanwhile, place 1 cup (250 mL) of the berries in a small saucepan and add granulated sugar and water. Bring to a boil, then lower heat and simmer 5 minutes or until berries break up into small pieces. Let cool.

7. Carefully remove cake from pan. If desired, place icing sugar in a fine sieve and lightly dust top of cake.

8. With a large spoon, spread glaze over top of cake in an even layer or a zigzag pattern. Garnish with remaining 1 cup (250 mL) berries and serve.

Makes 8 servings

[Per serving 150 calories, 1.5 g fat, 0 g saturated fat, 55 mg cholesterol, 6 g fibre, 6 g protein, 36 g carbohydrates, 85 mg sodium. Good source of plant protein and fibre; source of folate]