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Buying Pulses
When buying dried pulses look for bright colour, uniform size
and smooth skin without chips or shrivelled seed coats. Lentils,
peas, beans and chickpeas can be found in most supermarkets, health
food stores and ethnic food specialty stores. They are available
in plastic packs, bulk, canned and sometimes frozen.
Canned pulses are very convenient as they are
soaked and cooked and ready to use. Always drain and rinse canned
beans before adding them to your recipe. A 540 ml (19 oz.) can
of drained pulses is approximately equal to 500 ml (2 cups) of
cooked pulses. A 398 ml (14 oz.) can of drained pulses is approximately
equivalent to 375 ml (1 cup of cooked pulses).
Storing Pulses
Dry lentils, peas, beans and chickpeas will keep almost indefinitely
if stored in tightly covered containers in a dry place at below
21 degrees C (70 degrees F). When exposed to light for long periods
of time, pulses tend to lose their colour, but flavour, nutrition
and texture will not be affected as long as they are tightly sealed.
However, the longer a pulse is stored, the drier it becomes. This
results in a product that takes longer to cook and may remain
slightly tough after cooking. Therefore, it is best to use dry
pulses within one year of purchase.
A great timesaving idea is to cook more pulses
than you need for one recipe and refrigerate or freeze the remainder.
Cooked pulses store well for 1-3 days in the refrigerator or for
several months in the freezer. To refrigerate, cool the cooked
pulses (leaving them in the cooking water to prevent drying) then
store in the cooking water. If there is insufficient cooking water
to cover the pulses, add boiled water to prevent them from drying
out. To freeze, cool the pulses, then store in plastic, metal
or glass containers in 250 to 500 ml (1 to 2 cup) portions ready
to add to your favourite recipe.
Soaking Pulses
Before soaking or cooking dried pulses pick them over to remove
any shrivelled or broken ones as well as foreign matter such as
dried soil or pebbles, then rinse and drain. Lentils and split
peas do not require soaking before cooking.
Simply wash before use and cook immediately.
Dried beans, whole peas and chickpeas require soaking before cooking.
There are two methods of soaking pulses:
The Long Cold Soak or Overnight Method
For every 250 ml (1 cup) of beans or whole peas, add 750 ml (3
cups) of water. Let stand 12 hours or overnight in the refrigerator.
Discard soaking water and cook beans or peas according to recipe.
The Quick Soak Method
For every 250 ml (1 cup) of beans or whole peas, add 750 ml (3
cups) of water. Slowly bring to a boil and boil gently for 2 minutes.
Remove from heat, cover, and let stand 1 hour. Discard soaking
water and cook according to recipe. Using this method, beans absorb
as much water in 1 hour as they do in 15 hours soaking in cold
water.
Cooking Dried Pulses
Pulses can be cooked in a saucepan on top of the stove, in a slow
cooker, in a pressure cooker, and for certain recipes such as
baked beans, in the oven. Basic cooking principles remain the
same regardless of which method is used. Acidic ingredients (such
as tomatoes and vinegar) should be added only when the pulses
are already tender, as acids and salt slow down the cooking process.
Seasonings such as garlic, onion and herbs may be added to the
cooking water right from the beginning.
Addition of baking soda (sodium bicarbonate)
is sometimes suggested to speed up the softening of pulses during
cooking, especially if using hard water. This increases water
absorption, however, baking soda destroys thiamin, affecting the
nutritional status of the final product. It may also affect the
texture of pulses, making them too soft. Therefore, the use of
baking soda in pulse cooking water is not recommended. In cases
where hard water must be used, the amount of baking soda should
be regulated to 0.5 ml per 500 ml (1/8 tsp. Per 16 oz) of cooking
water. Soft water is preferable for both soaking and cooking.
Stove Top Cooking
To cook on top of the stove, combine soaked or dried pulses with
water, 5ml or 1 tsp of oil (optional, prevents foaming), and seasonings
in a heavy saucepan. Be sure to use a large enough saucepan, as
pulses double to triple in volume during cooking. Bring to a boil,
cover tightly, reduce heat and simmer until they are just tender
and not mushy. Always simmer pulses slowly as cooking too fast
can break the seed coats. Cooking times will vary with the type,
age and quality of the pulses, as well as with altitude and the
hardness of the water. The best way to check if pulses are done
is to taste them. Cooked pulses should be tender, free of any
''raw'' taste, and can be crushed easily in your mouth. A 250
ml (1 cup) measure of dried pulses will yield approximately 625
to 750 ml (2 to 3 cups) when cooked.
Pressure Cooker
Pressure cookers cut down cooking time significantly and can be
a real convenience, especially the newer models with clog-proof
vents. Some models have a tendency to foam and clog with certain
pulses. Follow the manufacturer's instructions for operation.
Oven Cooking
Many traditional pulse recipes call for baking in the oven over
long periods of time. To reduce the cooking length of these dishes,
a combination of stovetop followed by oven cooking can be used.
Make sure sufficient liquid is present at all times during baking
to prevent drying and hardening of the pulses.
Slow Cooker
Slow cookers offer a real time advantage in that they cook without
any attention. However, it is sometimes hard to cook certain recipes
thoroughly within a reasonable time frame. Experiment with your
own slow cooker and follow manufacturer's instructions for
the best result.
Pulse Puree
250 ml pulses (1 cup)
625 ml water or other liquid (2 cups)
Wash pulses, soak beans and whole peas as described
in ''Soaking Dried Pulses''. Cover with water. Bring to a boil
and reduce heat. Cover and simmer until the pulses are very tender
(40-50 minutes for lentils or split peas; 1 - 2 hours for beans).
Drain, reserving the stock. Blend pulses, adding enough stock
to make a puree the consistency of canned pumpkin. As purée
forms, stop and mix often until purée is smooth. Makes
500 ml (2 cups). Freezes well.
Gas-free Pulses?
''Beans, beans, the musical fruit...". Pulses, such as beans,
peas, lentils and chickpeas do tend to create gas for some individuals,
but no more so than cabbage, broccoli, and many other vegetables
and fruit. The complex sugars (oligosaccharides) found in pulses
cause gas production. These sugars can not be digested completely
and therefore pass from the upper intestine into the lower intestine.
In the lower intestine, the oligosaccharides are metabolized by
bacteria and this produces gas and bloating for some individuals.
But, the good news is that there are a number of ways to significantly
reduce the gas-producing factors associated with pulses:
1. Cook pulses thoroughly as undercooked starch
is harder to digest.
2. Change the soaking water 2 or 3 times during
the long cold soak.
3. When using canned pulses, or after soaking
dried pulses, rinse before cooking.
4. Do not use the soaking liquid to cook the
pulses.
5. Regular consumption gives your digestive
system a chance to adapt and the intestinal gas problem will decrease.
Start with small amounts, drink lots of water and gradually increase
your pulse intake.
6. There are digestive enzymes on the market
in liquid and pill form that help to eliminate gas. They are available
in health food stores, pharmacies and most grocery stores.
Source: Discover the Pulse Potential
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