Normally, when I think of lentils, all that comes to mind is lentil soup and warm French lentil salad that comes in a mini, aged cast iron crock at one of our favorite restaurants that we frequent when in Paris. Other than that – I draw a blank. But knowing how nutritious they are and considering that 2016 is the Year of the Pulse, I decided to branch out and discover some new ways to love this legume.
Pulse, in this case, is not the measure of your heartbeat.
Pulses, also known as grain legumes, are a group of 12 crops that includes dry beans, dry peas, chickpeas, and lentils. They are high in protein, fiber, and various vitamins, provide amino acids, and are hearty crops. They are most popular in developing countries, but are increasingly becoming recognized as an excellent part of a healthy diet throughout the world.
Pulses are good for you, but they are also beneficial to farmers’ livelihoods and have a positive impact on the environment. It is clear that even though dried beans, lentils and peas have been around for centuries, they will play a fundamental role in our sustainable future.
The United Nations has declared 2016 the International Year of Pulses and they have produced an infograph to get you thinking about pulses and their place in the world and our diets. {Source: Global Pulse Confederation}
Bottom line: pulses are nutritious, low calorie, low fat, inexpensive, as ancient as the ancient grains we are hearing more about, and they are socially and environmentally responsible to consume. All very compelling reasons, to include them in your meal rotation. You may think of them as more of a fall and winter food as they are most commonly used in soups and stews here in the U.S., but let’s rethink that.
In the She’s Cookin’ test kitchen, this vegan zucchini noodle (zoodle) salad creation came to me in a moment of inspiration. I finally purchased a spiralizer (I went with Mueller) and I’m trying to become more adept at using it and the only way to do that is practice, practice, practice – just like everything else. Sure zoodles have flooded the food blogosphere, but realizing that not everyone is obsessed with food trends like we are, I took a leap of faith. Just know you’ll probably be seeing more curly, spiraled, cucumber, beet, and sweet potato dishes in the months ahead.
We taste with our eyes first and this room temperature salad is bursting with color and textures drawing you in with its visual appeal. A tangle of raw zoodles are topped with Tricolor Pearl couscous and green lentils from Bob’s Red Mill. Pearl couscous (also called Israeli couscous) cooks in 10 minutes and is a versatile alternative to pasta or rice. Bob’s Red Mill products are high quality and many are available in organic. Their petite French style green lentils are grown from the same variety of lentils as French Puy lentils, just not grown in the Puy area of France. They are dark green and lightly dappled with a peppery flavor and hearty texture that holds their shape when cooked making them the best choice for sides or salads. Add bright orange carrot coins, toss with an easy tangerine vinaigrette with garam masala lending an exotic Middle Eastern flavor, garnish with slivers of French radish and you have a deliciously healthy, satisfying vegan main or colorful side for grilled meats.
- 2 cups cooked Bob Red Mill Pearl couscous
- ½ cup cooked Bob's Red Mill green lentils
- 2 medium zucchini, spiralized
- 1 carrot, thinly sliced
- 1 curly kale leaf, massaged* and torn into small pieces
- 2 teaspoons sweet onion or shallot, minced
- 1 tablespoon lemon olive oil
- Garnish: thinly sliced French radishes
- 4 tablespoons fresh squeezed tangerine juice
- 3 tablespoons olive oil
- 1 tablespoon lemon infused olive oil
- 1 teaspoon balsamic vinegar
- ½ teaspoon Garam Masala
- 5-6 grinds of pepper
- ¼ teaspoon of sea salt*
- Cook the couscous and lentils according to package directions. You can use the same pot, cooking the couscous first, then the lentils. Set aside the couscous and mix with 1 tablespoon lemon olive oil to prevent clumping.
- Meanwhile, prepare the carrots and zucchini noodles using a spiralizer. My Mueller spiralizer can function as a mandoline so I was able to prep both vegetables this way, as well as juice the tangerines.
- Strip the kale leaf from the rib, rub with olive oil (*this is the massaging part) and tear into small pieces.
- Prepare the vinaigrette, combining all the ingredients in a small jar and shaking to emulsify.
- Combine the couscous, lentils, carrots, onion and kale. Mix in the vinaigrette.
- Mound the noodles on a plate. Spoon the couscous-lentil mixture on top. Garnish with radishes.
Enjoy!
I paired this lively salad with a Coniglio 2014 Sonoma County Chardonnay “Leola”. Coniglio Wines is a small family vineyard in Napa Valley. The 2014 Leola is named in honor of Steve Coniglio’s mother, Leola, whose uniqueness is commemorated in this wine full of complexity, grown in an alluvial vineyard in Sonoma County. The wine represents the unique potential of California Chardonnay, a ripe yet balanced wine that reflects the endless sunshine of Northern California. Notes of vanilla, juicy pear and pineapple greet you on the nose. Voluminous flavors of sweet pineapple juice and fresh pear with a drizzle of sweet butter. The lush fruit is balanced by clean bright acidity and lightly oaked, leading into a long, lingering finish. Retails for $20.
© Priscilla for She's Cookin' | from the heart, 2016. |
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