Pulse Revolution: 150 Superfood Vegetarian Recipes You Can Flex for Vegans & Omnivores

258 Pages·2017·83.928 MB·English

by  Tami Hardeman

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P U L S E
REVOLUTION
Tami Hardeman
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CONTENTS
INTRODUCTION TO PULSES
6
WHAT ARE PULSES?
8
WHY EAT PULSES?
10
LENTILS
12
BEANS
14
CHICKPEAS & PEAS
18
PULSE FLOURS
19
HOW TO COOK PULSES
20
SPROUTING
22
PERFECTLY PREPARED
23
BREAKFAST & BRUNCH
24
SNACKS & SPREADS
56
SOUPS & STEWS
84
SALADS & SIDES
114
PATTIES, TACOS, & SANDWICHES
142
BRAISES & CURRIES
172
BAKED DISHES & CASSEROLES
200
DESSERTS
232
INDEX
250
ACKNOWLEDGMENTS
255
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INTRODUCTION
TO PULSES
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8 INTRODUCTION TO PULSES
WHAT ARE PULSES?
From the Latin word puls, meaning porridge or thick soup, pulses are the
dried, edible seeds of a legume plant. Nutritious and sustainable, they are an
integral part of many cuisines and an easy way to put protein on your plate.
A KITCHEN STAPLE
Legumes
are any plant
Tasty and versatile, pulses are whose seed is
a class of legume. Unlike other enclosed within
a pod
legume pods that are fresh-
harvested or fatty (such as fresh
beans, fresh peas, peanuts, and
soybeans), pulses are harvested
after they’ve dried within the pod.
The dehydrated seeds are an
inexpensive protein source that
you can store for years, making
them a pantry staple. Once
cooked, pulses can be enjoyed in
a host of applications, from sweet
to savory. Whether they are
braised, roasted, sprouted, or
puréed, pulses are embraced by
vegetarians, vegans, and
omnivores alike for their nutrition,
Pulses
convenience, and flavor.
are legume seeds
that are harvested
when they’re dry
HOW THEY’RE GROWN
AND HARVESTED
3
1
2
Unlike many legumes, pulses are The pods mature
dry-harvested once fully mature. Farmers choose and plant through the next season.
their seeds during spring Farmers may roll crop beds Dry weather is ideal for
Home cooks then re-hydrate the
in the northern hemisphere flat after planting to improve harvesting, so some
seeds by soaking in liquid so and late fall in the southern harvest rates. Low-hanging farmers apply chemicals
they’re suitable for cooking. hemisphere. Wet weather pods are less likely to break to aid drying, especially
is best for planting. when they’re cleanly during cold, wet seasons.
separated from the soil.
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