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A Fresh Approach to Eating

How to make Pulses

Today, we are going to talk about how to make pulses.

Last week, I shared the benefits of eating beans, peas and lentils otherwise known as pulses 5 Great Reasons to Eat Your Pulses . And now, I want to share some plant based, vegetarian recipe ideas using them that I hope will leave you wanting to make them all!

I have always gotten into Mediterranean inspired bean burgers and have made a few in my day but I think that the flavors of this one are just right. I hope that you like it also. My friend Terri Laddusaw shared a lentil taco on facebook a few weeks ago that became an inspiration for my spring lentil taco. I always love bean tacos and lentil tacos are definitely a new way to get my “weekly pulses”.

My greatest challenge has been to find a fresh, new idea using split peas beyond the old split pea soup! I found a lot of great recipes out there and for inspiration to make something brand new but need to do a little experimentation before I will unveil it! And this time of year, I am thinking spring and green! So I decided to share a fresh garden pea recipe and show how they can be added as a great source of protein in risotto! Green peas are almost a pulse but they are also considered a starchy vegetable!

I hope that you enjoy this pulse recipe collection! Since beans, peas and lentils make up a big part of my diet, I hope to share with inspiration throughout the seasons from things that we make in our kitchen!

Recipes for making pulses

Mediterranean Burgers

This burger is full of flavor and healthy ingredients.

Mediterranean Burger

Makes 4 burgers

The white beans in this recipe with the help of sun dried tomatoes, olives and walnuts are a delicious way to get your daily dose of pulses! Cannellini are one of the beans that are high in oligios so if you have IBS and are sensitive to these beans, you might want to experiment with lentils or garbanzos.

1-16 ounce can cannellini beans, drained and rinsed

1/2 cup onion, chopped (substitute green onions or scallions for low fodmap)

1 clove garlic or make garlic oil recipe without the fodmaps

1/3 cup chopped walnuts

1/4 cup olives chopped or thinly sliced thin

1/3 cup thinly sliced hydrated sun dried tomatoes

1/2 cup whole grain bread crumbs (use gluten-free if desired)

Olive oil

Pesto to top the burgers The Power of Pesto

Saute onions in a medium skillet until soft and brown. Add the walnuts and let them slightly brown. Add the onions/scallions , garlic/garlic oil and walnuts in a large bowl. Add beans and mash until it is in a paste. Add olives, tomatoes, egg and bread crumbs. Get a consistency to be able to make patties. Make the six patties. You can heat a little olive oil in the skillet and brown on both sides. Take out of the skillet and drain on paper towels. Or you can also bake in the oven at 425 degrees for about 15 minutes on a cookie sheet covered with parchment paper. Serve with a side of asparagus.

Spring Lentil Tacos
Lentil tacos may be even tastier than bean tacos!

Spring Lentil Tacos

Makes 6 tacos

Top these tacos with a fresh, spring radish salsa, spinach, cabbage and feta. Instead of the cheese, you could also top it with toasted walnuts. My radishes were not ready to make my fresh radish salsa so I used some of our canned salsa from last summer!

1 cup lentils

2 1/2 cups vegetable broth Here is a low fodmap brand.

1/2 cup onion (or use greens of the scallions if you are sensitive to oligios)

Olive oil

2 tablespoon chili powder Many chili powders may have garlic or onion, here is one without either.

2 teaspoon freshly ground cumin

Salt and pepper to taste

12 soft corn tortillas

Spring toppings for tacos: Goat cheese, Thinly sliced spinach, cabbage, carrots, and cilantro. Shredded beets and radish salsa would also be great for these! Try my fresh radish salsa .

In a medium sauce pan cook lentils in vegetable broth until they are just soft. In a skillet saute onion in a few teaspoons of olive oil until soft and start to brown. Add chili powder and cumin. Toss in lentils and let them lightly brown and get crunchy. Add salt and pepper to taste.

Microwave corn tortillas a few seconds in the microwave. Add two corn tortillas on a plate and add toppings. Use a toothpick to close if desired. Seriously, these are so tasty. I hope that you enjoy them!

Pea and Spinach Risotto
Nothing says Spring like risotto using seasonal vegetables!

Spring Pea Risotto with Spinach

Makes 6 servings

Spring peas are a good source of protein and when paired with a grain, some cheese or nuts, they have almost as much protein as a piece of meat! If you have IBS and are sensitive to green peas, try lentils or garbanzos in this recipe.

1/2 cup onion (or scallions if sensitive to oligios)

Olive oil

3 cups vegetable broth If you are sensitive to onions and garlic, here is a low fodmap broth.

12 ounce arborio rice

1 tablespoon tub margarine or butter

1 cup peas (or use 1/2 cup lentils or garbanzo if sensitive to oligios)

1 cup spinach

Parmesan cheese, walnuts or pesto to top it your risotto!

In a large saucepan with a tight fighting lid, sauté onions in a small amount of olive oil until the onions or scallions are almost brown. Bring 3 cups broth and bring to a boil. Add 1 tablespoon of tub margarine or butter. Add 12 ounces of rice and simmer 18-22 minutes. Add peas and spinach at the end of cooking tip. Fluff with a fork.

Learn How to Make Pulses

I hope that you are feeling more confident on how to make pulses. Menu planning can be a challenge! My husband and I have been making a weekly menu most weeks of our marriage since college. Having a guideline, helps us buy what we need, save money and stay with a healthy eating plan. If you would like a little help getting started, I can help!

As a registered dietitian nutritionist in Asheville, I have helps a lot of folks create plans that work for them and I always have so tasty menu ideas to try! I also have a lot of great recipes in my book Farm Fresh Nutrition.