Dried beans, peas and lentils are a major source of protein, vitamins, minerals and fibre. Especially valuable in any diet especially when sprouted. They can be used in casseroles, pies, soups, salads and sauces, dips and toppings and many other dishes. They are an excellent
alternative to root vegetables in purees,
bakes and gratins.
Each has its own subtle taste and most need to be soaked overnight. Soaked beans can swell to about twice their size. Add about three cups of fresh water to every one cup of beans (do not add anything else). Discard the soaking water and use fresh water for cooking.
Pulses are a perfect stock cupboard standby as they can be stored safely, in airtight containers in a cool dry place, for at least a year.
Seasoning
Pulses are great for absorbing other flavours such as garlic, onion, chilli or spices. They need plenty of seasoning, especially salt which should always be added at the end of cooking
to avoid toughening.
Lentils in particular need generous quantities.
Sprouting
You can increase value for money and also the nutritional value of beans by sprouting them. Then can be used in salads, stir fries,
and other savoury dishes.

Split peas and lentils cannot be sprouted.

Soya beans need to be blanched before using them.

To sprout beans and also some seeds, you will need a container like a jam jar.
Just cover the bottom of the jar with beans.
 
When sprouted the beans will grow to at least 8 times in volume, so take this into account to give them enough room in the jar.
Cover with fresh water  and leave to soak overnight.

Cover the jar with some porous material (muslin is ideal) which will allow the sprouts to breathe.

Drain away the water and rinse the sprouts
and drain.

Rinse the beans at least twice  a day, keeping the jar in a warm ventilated space, but not in direct sunlight.
The beans will be ready in 3-6 days,
refrigerate and use within a week.

Hummus
125g chick peas
1-2 cloves garlic grushed
2 tbls lemon juice
2 tbl tahini
4 tbl oil
Salt
Cook chickpeas till tender, (afer soaking overnight) using fresh water, drain reserving the cooking water. Put chickpeas in a liquidizer, together with 4-5 tbls cooking water, garlic and lemon juice, tahini and half the oil. Liquidise till smooth, adding more cooking water or oil if
necessary to make a spreadable consistency. Season and chill in fridge. Use as a dip or spread.

Lentil Shepherd's Pie

Ingredients

½lb/225g lentils, cooked and drained
1 small onion, diced
½tsp crumbled sage
½tsp minced garlic
pinch of dried oregano
1tsp salt, plus more to taste
dash of cayenne pepper
3 large potatoes, cooked and unpeeled
½-1 cup hot soya milk
margarine to taste

Method
1. Preheat the oven to 400°F/200°C/Gas Mark 6.

2. In a large mixing bowl, mash the cooked lentils thoroughly and add the onion and
seasonings. Place the lentil mixture in a lightly oiled 4pt / 2.5L casserole dish.

3. In a separate bowl, mash the potatoes and add the hot soya milk, margarine and season to taste. Beat by hand or with an electric mixer, until fluffy.

4. Spread the mashed potatoes on top of the mashed lentils and bake for 20 minutes, or until potatoes are dry on top.

Place the pie under the grill to brown the top.

Serve hot with seasonal vegetables.

Preparation
Type of bean   soaking time cooking time
Aduki Beans        Overnight     45 mins
Black-eye Beans   Overnight     1 hour
*Black Turtle       Overnight     11/2  hours    Beans
Borlotti Beans     Overnight      11/2  hours
Broad Beans        Overnight      11/2  hours
Butter Beans       Overnight      11/2  hours
Chick Peas           Overnight      11/2  hours
Cannelli Beans      Overnight      11/2  hours
Flageolet Beans    Overnight      11/2  hours
Haricot Beans      Overnight      11/2  hours
Lentils Red          None             30 mins
Lentils Green       None             45 mins
Marrowfat Peas   Overnight       1  hour
Moong Dahl         None              30 mins
Mung Beans         5 hours          45 mins
Pinto Beans         Overnight       11/2  hours
*Red Kidney
Beans                 Overnight       11/2  hours
*Soya Beans        Overnight      31/2  hours
Split Peas            None             10 mins*
Kidney Beans and Black Turtle Beans need to be boiled for the first 15 mins. *Soya Beans need to be boiled for the first hour.
Rinse all beans and peas before using, soak if necessary, discard the water,
then cook in fresh water.
The chart gives only average cooking times.
Use a pressure cooker to reduce times.
Squeeze beans between fingers
to check if they are cooked.

Black-Eyed Bean Pie
Ingredients
200g black eyed beans
1 bay leaf
1 medium onion
2 carrots
1 stick celery
400g boiled potatoes
1 clove garlic
1tbs oil
250ml veg stock/water
2tbs tomato puree
1 tsp Marmite
1tsp mixed herbs
Method
1. Wash beans and soak overnight.
Cook with bay leaf until tender (about 20 to 35 mins).
Chop vegetables,
 press the garlic and cook gently together in the oil until just beginning to soften.
Add purée drained beans and herbs and mix well together.
2. Place bean mixture in a greased pie-dish and cover with boiled potatoes thinly sliced and dot with margarine.
3. Bake at 400°F/200°C/Gas Mark 6 for 30 mins.

All recipes are by kind permission of
The Vegetarian Society.