Brown Lentil Hummus Recipe

I had a few posts on legumes previously, please search ‘legumes’ to access them. Lentils are a high protein, high fibre member of the legume family.

Traditional hummus is made of chickpeas, and chickpea hummus is a very smart food.

Here is a comparison of the brown lentil and the chickpea for your review:

One cup of cooked  brown lentils contains: Sugar 4g, Fiber 16g, Protein 18g, and Iron 37%. Total 230 Calories.

One cup of cooked chickpeas contains: Sugar 8g, Fiber 12g, Protein 15g, and Iron 26%. Total 269 Calories.

(http://nutritiondata.self.com)

So, I’ve just experimented with hummus made of brown lentils, and I love it!

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Brown Lentil Hummus

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Cannellini Soup Recipe

No wonder this long winter 2015 in Melbourne feels unusually cold. They say it is the coldest winter in 25 years, and I say it is long enough to exhaust all ideas for various soups. If you are one of us who might be feeling a desire for a simple and comforting soup, here I am again with the quick and simple delicious recipe where you will need only ordinary ingredients. Also, kids love it!

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Cannellini Soup

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Lazy Lamb Recipe

Feeding Babies

There are special people in our lives who we have to feed and we spend a good amount of our time doing this. These are our children who all vary in their appetites. Once I made the following conclusion: the earlier you start to introduce various ingredients into their diet, the easier your life and your child’s life will be later. Continue reading

Chickpea Stew Recipe.

Famous Hummus, Middle-Eastern dip, is made of Chickpea. Hummus is a smart vegan dish. Like most legumes, Chickpeas are rich in protein, iron, calcium, and vitamins. Chickpeas also stand out for its lipid content; lipid is a better word for fat.

There is also Chickpea flour that is called Besan Flour. It is now produced in Australia and becoming more and more popular. If you replace wheat flour with Besan flour for a thickener you will reduce the carbohydrate content two fold, and also get gluten down to nil.

You can buy canned Chickpeas to save you time or use dried Chickpeas to preserve the nutritional value of the product.
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Black-Eyed Peas Recipe.

Black-Eyed Pea is a legume and it should be called Black-Eyed Bean. That could help with the references to ‘The Black Eyed Pea’ which is an American Hip-Hop Band.

It seems Black Eyed Beans are used everywhere, according to Wikkipedia traditionally in Southern America, Brasil, Columbia, West Africa, Carribbean, Indonesia, Vietnam, India, Turkey, Greece, Cyprus, and Portugal.

It was made known that there are two starch components in beans:

Amylose is an important form of the resistant starch and it is insoluble in water. Foods high in amylose are digested more slowly. They’re less likely to spike blood glucose or insulin.

Amylopectin is a soluble starch. It’s broken down quickly, which means it produces a larger rise in blood sugar (glucose) and subsequently, a large rise in insulin.

Beans are never eaten raw, and food composition tables often show the information on the raw food, not processed result. There was a research study which found that effects of soaking, cooking, soaking–cooking on soluble, insoluble and total dietary fibre contents of beans are different. The results indicated that thermal processing decreased the insoluble fibre content, and consequently the total dietary fibre content of beans. Soaking and cooking of beans significantly increased the resistant starch content.  (Food Chemistry, Volume 80, Issue 2, February 2003, Pages 231-235)

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Black Eye Beans Lubiya

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Red Lentil Soup Recipe.

There is ‘The National Lentil Festival’ in Pullman of Washington where the citizens get together to enjoy and celebrate Lentils every year just before the university term starts.

Among all starchy foods legumes are the best option because they have slowly digested or resistant starch. There are no hidden secrets with Lentils. It is a common knowledge that Lentils are high in nutritional value and have a lot of health benefits. Wikipedia has a comprehensive article with general information on Lentils.

I have a simple Lentil soup recipe which takes 15-30 minutes to cook depending on the type of Lentils you choose. For those who are trying to lose weight (or save) this is a really great meal for dinner. I always have a pack of red Lentils in my pantry in case I need to cook a quick unplanned meal. I use red Lentils for the soup because they require a shorter cooking time than green Lentils. The nutritional content of both types is very similar. Although whole green Lentils are higher in dietary fibre content and therefore have lower GI, whereas red Lentils are split, which means red Lentil sugars are digested earlier.

When experimenting with lentils we need to remember something about cooking that relates to any starchy food: add spices and acidic components after the lentils are cooked.

Lentil Soup

Red Lentil Soup

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