You probably know that legumes are good for you, but did you know there are two types of legumes? Mature legumes are the dried seeds found inside pods that hang from the stems of certain plants. Green beans and peas, commonly referred to as vegetables, are actually immature legumes because they are harvested before maturing on the plant. Well-known legumes include beans, lentils, alfalfa, peas and peanuts. They are excellent sources of fiber and are rich in protein and low in fat. Enjoy the hearty flavor of the legumes featured in a variety of recipes below.
RED LENTIL SALAD WITH FETA AND ROASTED BEETS
4 small fresh beets (about 3/4-pound)
1/4 cup extra-virgin olive oil
2 tablespoons minced shallots
1 garlic clove, peeled and minced
1/2 teaspoon ground cumin
2 tablespoons balsamic vinegar
1 tablespoon fresh lemon juice
Pinch cayenne pepper (optional)
1 teaspoon Kosher salt
1/2 teaspoon black pepper
1 cup cooked red lentils
1 large bunch mixed greens
1/2 cup feta cheese, crumbled
1/2 cup pine nuts, toasted (optional)
Preheat oven to 350 degrees. Wrap beets in foil and roast about 45 minutes or until tender; cool. Peel and cut into wedges. Set aside.
In medium skillet, heat olive oil over medium-high heat. Add shallots and garlic and cook until fragrant, about 1 minute. Add cumin and cook just until fragrant. Remove from heat and whisk in balsamic vinegar, lemon juice and cayenne if using. Add salt and pepper and whisk until vinaigrette is emulsified.
Toss lentils with half of vinaigrette, set aside. Toss greens and beets with remaining vinaigrette and set aside. When ready to serve, place greens on a platter and top with lentils. Garnish with the feta and pine nuts if using. Serves 4.
Approximate nutritional information, per serving (not including optional pine nuts): 290 calories, 19 g fat, 5 g saturated fat, 15 mg cholesterol, 850 mg sodium, 24 g carbohydrate, 7 g fiber, 10 g sugar, 9 g protein
SAUSAGE, WHITE BEAN AND KALE SOUP
1-1/2 pounds lean turkey sausage (Italian or spicy in flavor), casings removed
1 cup yellow onion, chopped
2 cloves garlic, peeled and minced
6 cups low-sodium chicken broth
4 cups kale, stems removed and chopped
2 (15.5-ounce) cans white beans (cannellini beans, great Northern beans or navy beans), including liquid
Kosher salt and black pepper, to taste
In large nonstick pot over medium heat, cook sausage, onions and garlic until sausage is browned and crumbly, about 6 minutes. Drain fat from pot and add broth, kale and beans and season with salt and pepper, to taste.
Bring soup to a boil, reduce heat and simmer until kale is tender, about 20 minutes. Serves 10.
Approximate nutritional information, per serving (not including salt to taste): 230 calories, 6 g fat, 1.5 g saturated fat, 50 mg cholesterol, 700 mg sodium, 24 g carbohydrate, 5 g fiber, 1 g sugar, 21 g protein
ZENZAI
(AZUKI BEAN AND MOCHI BALL DESSERT SOUP)
1 cup mochiko flour (glutinous rice flour), found in Oriental food section of supermarkets
2-3/4 cups water
2 (18-ounce) cans tsubushian (unstrained red bean paste), found in Oriental food section of supermarkets
3/4 teaspoon salt
Mix mochiko flour with 3/4 cup of the water to form stiff dough; form into small balls. Cover mochi balls with damp paper towel and set aside.
In a medium saucepan, combine remaining water, tsubushian and salt. Bring to boil and add mochiko balls one at a time. Continue cooking and stirring until all dumplings rise to the surface and are cooked through. Serves 6.
Approximate nutritional information, per serving: 250 calories, 0.5 g fat, no saturated fat, cholesterol or sugar, 300 mg sodium, 57 g carbohydrate, 5 g fiber, 7 g protein
———
More Hawaiian Electric Co. recipes are available at www.heco.com.
