pulserecipes
kidney and cannellini beans
1 5 minutes before end of
cooking time. Stir in parsley,
reserving 1 Tbsp for serving.
3 Ladle soup into bowls.
Sprinkle over reserved parsley
and parmesan to serve.
■ Per serve:
1245kJ; protein 15g;
total fat 16g (sat. fat 6g); carbs 21 g;
sodium
1237mg; 61 estimate low
Soybean and cauliflower
fritters with pomegranate
and tahini dipping sauce
Preparation time: 20 mins
plus 30 mins soaking time
Cooking time: 1 hour 45 mins
Serves 8
FRITTERS
1 kg soybeans
2 Tbsp olive oil
1 brown onion, finely diced
1 clove garlic, finely chopped
2 tsp ground coriander
2 tsp cumin
2 tsp turmeric
1 tsp dried chilli flakes
Vz cauliflower, roughly
chopped, lightly steamed
1 tsp sea salt
2 cups wholemeal
breadcrumbs
2 free-range eggs, beaten
3 Tbsp plain flour
1 cup roughly chopped
fresh coriander
Sea salt and freshly ground
black pepper, to season
Extra plain flour,
for dusting
2 Tbsp vegetable oil
POMEGRANATE AND TAHINI
DIPPING SAUCE
Vz
cup olive oil
3 Tbsp balsamic vinegar
1 clove garlic, crushed
2 1/z Tbsp pomegranate
molasses (see Cook’s tips)
2 Tbsp tahini
Sea salt and freshly ground
black pepper, to season
1 Put soybeans in a large
bowl, cover completely with
water and soak for 30 minutes.
2 Meanwhile, heat oil in
a medium frying pan over a
medium heat. Add onion and
garlic, and cook for 3 minutes
or until translucent. Add
coriander and spices, and cook
for a further 3 minutes. Add
cauliflower and cook for a
further 3 minutes, stirring to
coat. Remove pan from heat and
set aside to cool for 15 minutes.
Soybean and cauliflower fritters with
pomegranate and tahini dipping sauce
■ Pomegranate molasses is available from delicatessens.
You can use
'A
cup blackcurrant cordial in its place.
Spiced eggplant dhal
■ You’ll find roti paranthi (Indian flatbread) in the freezer
section of large supermarkets or in Asian food stores.
3 Drain soybeans, put in a
large pan and cover with water
to about 5cm above soybeans.
Add salt and bring to the boil
over a medium heat. Reduce
heat, then simmer for 45
minutes or until tender, skimming
any scum from surface and
topping up with extra water, if
required. Drain, then transfer to
a large bowl to cool slightly. Put
soybeans in a food processor
and roughly blend.
4 Preheat oven to 180DC.
Put cooled onion mixture,
soybeans, breadcrumbs, egg,
flour and coriander in a large
bowl. Season, then mix until
combined. Shape mixture into
balls, then flatten between
palms of your hands. Toss
patties in extra flour to lightly
coat, then transfer to a plate.
5 Heat vegetable oil in a
large non-stick frying pan over
a medium heat. Add patties,
and cook, in batches, for
4 minutes on each side or until
golden. Transfer fritters to an
oven tray and bake in oven for
1 5 minutes to allow centres to
cook. Serve fritters hot or cold
with dipping sauce.
6 To make pomegranate and
tahini dipping sauce, whisk
all ingredients together in a
medium bowl until combined.
■ Per serve:
1967kJ; protein
17g; total fat 35.5g (sat. fat 5g);
carbs 18.5g; sodium 1025mg;
Gl estimate medium
Spiced eggplant dhal
Preparation time: 1 5 mins
Cooking time: 40 mins
Serves 4
2 Tbsp medium curry
powder
4 Tbsp olive oil
2 large eggplants,
cut into cubes
3 sprigs fresh or dry
curry leaves
1 brown onion, halved,
finely sliced
1 clove garlic, crushed
1 tsp chilli flakes
2 Tbsp tomato paste
1 carrot, halved, sliced
500g dry yellow
lentils, rinsed
1L vegetable stock
270m l coconut milk
1 cup roughly chopped
fresh coriander
Sea salt and freshly ground
black pepper, to season
Cooked rice, to serve
Pappadums, to serve
(optional)
Roti paranthi, to serve
(optional, see Cook’s tips)
Plain yoghurt, to serve
(optional)
1 Preheat oven to 180°C.
Combine 1 Tbsp of the curry
powder and 2 Tbsp of the oil in
a large bowl. Add eggplant and
toss to coat. Arrange eggplant
on an oven tray and bake for ►
What’s what
1. Black lentils
2. Black beans
3. Soybeans
4
.
Adzuki beans
5. Black-eyed beans
6. Broad beans
7
.
Oily red lentils
8. Black (urad) beans
9. Lima beans
10. Borlotti beans
11. French red lentils
12. Chickpeas
13. Green split peas
14. Blue peas
1 5. Red kidney beans
16. Red lentils
17. Haricot (navy) beans
18. Yellow split peas
19. Green/brown lentils
20. Cannellini beans
110 BETTER HOMES AND GARDENS, MAY 2011 bhg.com.au
