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4.

Legumes

Most plant-based protein sources are not complete, meaning they lack one or more of an essential amino acid that makes up a complete protein source for the body (most animal sources contain all twenty amino acids in sufficient quantity). By combining different kinds of plant-based protein sources, you can create a complete protein source — for example by having some gorgeous, nourishing wholesome lentil dahl with a side of brown and wild rice, or a handful of nuts in a salad with chickpeas (garbanzo beans). Legumes are an incredibly important part of the vegetarian diet for this reason, but other reasons are that they are filling, nourishing, versatile and dang delicious.

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the benefits

digestive health

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plant protein source

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energy support

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weight management

CHICKPEAS
(GARBANZO BEANS)

We have a lot to be thankful to chickpeas for. They are the basis for hummus and falafel, and they help us manage weight and diabetes while promoting great digestion and preventing heart disease. A lot of great work for this tiny, valuable little legume.

Chickpeas are quite nutritionally balanced, as they combine important plant-based protein with lots of fibre and carbohydrate. Their protein (especially important for vegans and vegetarians) promotes lots of different functions in the body, including maintaining muscle mass, increasing satiety, assisting brain function and healthy skin and hair. And their fibre boosts the body’s detoxification process by cleaning out the digestive tract and feeding beneficial bacteria colonies to increase nutrient absorption. Their carbohydrates also contribute to a well-functioning brain, and they fill the belly to ward off disordered eating patterns and fill up glycogen stores to prevent muscle wastage after exercise.

Chickpeas contain the antioxidant manganese for healthy joints; folate for healthy preconception (for both mum and dad), pregnancy and energy support; iron for healthy red blood cells and therefore energy production; and zinc for immunity, reproductive health and gorgeous skin.

It’s incredibly easy to incorporate chickpeas regularly into your diet: they’re perfect in salads, pan-fried or roasted, or as a dip (hummus), though they do require soaking and rinsing before use, just like all other legumes.

HARISSA CHICKPEAS (GARBANZO BEANS)

FOR ROUGHLY 1 CUP OF HARISSA PASTE:

1 red capsicum (pepper)

1 tablespoon coriander seeds

1 tablespoon caraway seeds

2 teaspoons cumin seeds

3 cloves garlic, peeled and roughly chopped

1 small onion, peeled and roughly chopped

5 red chillies (chili peppers)

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice (or the juice from ½ a lemon)

sea salt and pepper, to taste

CHICKPEAS

1 × 400 g (14 oz) can chickpeas (garbanzo beans), drained and rinsed

coconut oil or extra virgin olive oil, to sauté

This recipe delivers hot and spicy vegan chickpea goodness that can be served on a bed of baby spinach or rocket (arugula), chopped cucumber with avocado, mint and coriander (cilantro) leaves, or with a tablespoon of full-fat natural yoghurt for the dairy tolerant amongst us!

The harissa paste also works fabulously as a marinade for chicken, fish or roasted vegetables if you enjoy chilli.

MAKES 3–4 SERVES

First, make the harissa paste. Place the capsicum under a hot grill (broiler) until the skin blackens and blisters. Remove and place in a bowl or container, cover in plastic wrap and put to one side. Once the capsicum has cooled, remove the skin, stem and seeds.

Place a frying pan over a low heat, then add the coriander, caraway and cumin seeds and dry toast, shaking the pan vigorously to avoid burning. Remove the seeds, place in a mortar and pestle or food processor, and grind or process to a powder.

Place the frying pan back onto a medium to high heat then add the garlic, onion and chillies and sauté until they begin to brown. Remove from the heat and transfer to a food processor, then add all the other ingredients (except the chickpeas and coconut oil) and blend until a paste forms. Taste and adjust seasoning if necessary.

Place 2 to 3 tablespoons of harissa paste into a bowl and add the chickpeas, stirring to coat them in the paste. Heat a little coconut oil in another frying pan, add the coated chickpeas and cook for 4 to 5 minutes until the chickpeas become a little crunchy.

Be very careful not to touch your nose or eyes after handling the chilli!

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the benefits

good source of plant-based protein

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cardio-protective

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aid digestive health

BEANS

Here, beans have been lumped into the one category; however, there are many varieties, readily available for a range of uses, like cannellini beans, kidney beans, navy beans and black beans. All are different, and all are incredibly tasty. And wholesome. And nutritious!

I adore beans for really ‘filling out’ a recipe; they keep the belly nice and full thanks to their all-important protein. And their fantastic fibre, which feeds the good bacteria colonies of our gut, acts as an intestinal broom, cleaning out the digestive tract, keeping bowel movements regular and helping to prevent bowel cancer. This fibre also removes toxins from the colon (where they can be re-absorbed, if bowel movements aren’t regular) and helps to lower cholesterol.

Easily cultivated, beans are part of the staple diet of many different cultures. They are full of fabulous nutrients like manganese, copper, B vitamins thiamine (B1) and folate (B9), phosphorous, magnesium and protein. These lovely legumes are an excellent choice for anyone at risk of heart disease, as they have been found to reduce cholesterol levels. They are also good for anyone suffering from or at risk of diabetes, thanks to their blood sugar-regulation properties.

Beans have developed an unfortunate reputation for causing flatulence, but it doesn’t have to be that way! In order to reduce bean-related flatulence, the key is to prepare your beans properly. Ensure you soak your beans, preferably overnight, and rinse well to help remove the oligosaccharides, which are responsible for the extra gas production.

REFRIED BEANS

coconut oil

1 × 400 g (14 oz) cannellini beans or kidney beans, drained and rinsed

1 clove garlic, peeled and finely grated

sea salt and pepper, to taste

juice of 1 lemon or lime

½–1 teaspoon chilli flakes

extra virgin olive oil, to serve

Refried Beans are the perfect accompaniment to Mexican food or can be used as a dip.

MAKES ENOUGH FOR 4 AS A SIDE OR IN A TACO

Place a small frying pan over medium to high heat and add a little coconut oil; then add the beans. Stir until the beans are coated in coconut oil, then add the garlic. Keep stirring until the beans start to become slightly crunchy, then mash them roughly with a fork right there in the pan. Add a little extra coconut oil if necessary.

Remove from the heat, and while still warm, mix through the lemon or lime juice and chilli flakes, and season liberally with salt and pepper.

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the benefits

digestive health

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weight management

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good source of plant-based protein

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energy production

LENTILS

Lentils are an important staple food for millions of people throughout the world. They are an especially important element in the diets of vegans and vegetarians as a source of protein, and beneficial for anyone suffering with constipation, because these little round things are absolutely riddled with fibre and are guaranteed to get things moving!

When cooked properly, I find lentils to be the most wonderfully belly-filling, nourishing comfort food, and they can be used to convert lots of meat-filled dishes into vegetarian, such as burgers, casseroles and Vegetarian Shepherd’s Pie (see p. 54). These gorgeous little legumes have a good amount of vital nutrients too, like potassium, molybdenum (which assists with enzymatic activities like the breaking down of protein), zinc, calcium, the aforementioned all-important fibre, some B vitamins, protein, iron, copper and manganese.

Lentils are wonderful to include in your diet if you are trying to manage your weight, suffer from digestive complaints (although going from no lentils to all lentils can cause an upset tummy too; introduce them little by little into your diet, and ensure they are rinsed and cooked correctly) or have high cholesterol, as all that fibre gives the liver a helping hand with the detoxification process.

Cooked, cold lentils are a lovely way to fill out a salad, and especially lovely as the base for a warming bowl of Wholesome Lentil Dahl.

WHOLESOME LENTIL DAHL

6 teaspoons coriander seeds

6 teaspoons cumin seeds

4 teaspoons chilli flakes or chopped red chilli (chili pepper)

4 teaspoons garam masala

4 teaspoons turmeric powder

2 tablespoons coconut oil

1 onion, chopped

1 whole bulb of garlic (not just a clove, a bulb!), peeled and chopped

½ bunch coriander (cilantro), stalks and leaves chopped separately

1 knob ginger, peeled and finely chopped

½ medium pumpkin (winter squash) or approx. 3–4 cups cubed

2 × 400 g (14 oz) cans lentils, drained and rinsed

2 tomatoes, chopped

5 cups filtered water or good quality vegetable stock

optional: coconut cream, kefir or full-fat natural yoghurt, to serve

SERVES 6–8

Dry toast the coriander seeds, cumin seeds, chilli, garam masala and turmeric powder in a frying pan until warm and fragrant (the coriander seeds might ‘pop’). Shake the pan constantly to prevent burning. Transfer to a mortar and pestle, or use a stick blender or food processor, and grind to form a well combined powder. Take a moment to deeply inhale the gorgeous, exotic scent of your dahl spice mix. Leave this mix to one side for the moment.

Add the coconut oil to a large pot and place on a medium to high heat. Then add the onion, garlic, chopped coriander (stalks only) and ginger, and sauté, stirring until well combined and ever so gently browned. Add the ground spices and stir through well. You may need to incrementally add a little more coconut oil. Now add the pumpkin, lentils and tomato, again stirring until well combined and the pumpkin and tomato have softened slightly. Add the water or stock one cup at a time, stirring through until the pumpkin and lentils are covered, stirring at a high heat until boiling. As soon as boiling point is reached, reduce heat to a low simmer, cover the pot and allow to simmer for at least 30 minutes or until the pumpkin is well cooked through.

Serve the dahl alone or with wild or brown rice or quinoa (or a combination of those), or Cauliflower Rice (see p. 30), then top with a tablespoon of either coconut cream, kefir or full-fat natural yoghurt, and of lots of chilli (chili peppers) and coriander leaves. This dish is absolutely wonderful soul food and is deliciously warming and immune-boosting (thanks to the massive garlic dose as well as plenty of vitamin A precursors) when fighting a cold or flu.

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the benefits

antioxidant

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cancer protective

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cardio-protective

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energy production

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skin health

GREEN BEANS

Humble and green and nutritionally mighty, green beans (or string beans) are a long and lovely bean dream. When fresh, they make the most satisfying snap when snapped in half, and the most nutrient-dense and delicious beans should be bright green and firm, not floppy.

While steamed green beans have forever been a mainstay of the ‘meat and three veg’ culture, there are numerous ways to cook these guys to shake things up and get them into your diet as much as possible. You can pan-fry them in coconut oil and spices, roast them, serve them raw as dipping implements for hummus, blanch them and serve cold, or chop into short lengths and pop into a lovely curry or stir-fry.

Green beans are all business when it comes to nutrient content: they contain a wealth of antioxidants and eye-protective carotenoids; flavonoids like the impressive quercetin, kaempferol (which inhibits the development of cancer cells, and is cardio-protective, reducing the hardening of the arteries) and catechins (also cardio-protective and helpful in weight management); and a long, long list of vitamins, minerals and other micronutrients like vitamin K, manganese, fibre, B-group vitamins, magnesium, vitamin C, calcium, chromium, iron, omega-3 fatty acids, potassium, choline, protein and vitamin E.

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THAI BEAN SALAD

5–6 handfuls green beans, topped and tailed

¾ cup coconut milk

2 red chillies (chili peppers)

1 cup basil leaves

1 cup mint leaves

juice of 1 lime

3 ripe tomatoes, cut into quarters

1 Lebanese (short) cucumber, cut into diagonal slices

¼ onion, chopped

½ red onion, sliced thinly

¾ cup raw almonds, chopped

SERVES 4

Bring a medium saucepan of water to the boil. Drop the beans into the boiling water and blanch for 2 to 3 minutes. They should be bright green and still crunchy. Drain and rinse in cold water, then set aside.

In a food processor, combine the coconut milk, chillies, basil, mint, onion and lime juice. Blend until a smooth paste is formed.

In a large serving bowl, toss together the beans, sliced tomatoes and cucumbers. Then add the paste and gently stir through, and top with red onion and almonds.