Recipes
High in fibre and full of nutrients, pulses are being hailed as a modern superfood by experts around the globe, but what are they and why should you include them in your daily diet?
Sarah Di Lorenzo joined Sunrise on Tuesday to answer all these questions and share some great recipe tips for these complex superfoods.
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Recipes Lentil Salad
(serves – 4 as a side, 2–3 as a main)
Recipes Ingredients
Salad
- 2 cups cooked green lentils (about 1 cup dry, you can also use canned)
- ½ cup diced cucumber
- ½ cup quartered cherry tomatoes
- ¼ cup sliced pitted Kalamata olives
- ¼ cup chopped spring onions
- 2 tbsp minced fresh dill
- 2 tbsp minced fresh parsley
- ⅓ cup crumbled feta
Dressing
- 2 tbsp apple cider vinegar
- 2 tbsp Dijon mustard
- 2 tbsp fresh lemon juice
- 1 tbsp honey (or maple syrup)
- ¼ cup extra‑virgin olive oil
- ½ tsp salt
- ¼ tsp ground black pepper
Recipes Method
- Cook lentils (if not using canned)
- Rinse lentils, then cook according to packet directions until just tender, not mushy.
- Drain well and let them cool completely.
Assemble salad
- In a medium–large bowl, combine cooled lentils, cucumber, tomatoes, olives, spring onions, dill, parsley and feta.
Make dressing
- In a small bowl or jar, whisk or shake together vinegar, Dijon, lemon juice, honey, olive oil, salt and pepper until emulsified.
Dress and serve
- Pour dressing over the salad and toss to coat evenly.
- Taste and adjust seasoning; add extra herbs on top if you like.
- Serve chilled or at room temperature.
Recipes Chickpea Curry
Serves 6
Recipes Ingredients
- 2 tbsp coconut oil
- 1 onion, finely chopped
- 3 cloves garlic, finely chopped or crushed
- 2 tbsp curry powder
- 1 tsp ground cumin
- 1 × 400 g can crushed tomatoes
- 1 × 400 ml can coconut milk
- 2 × 400 g cans chickpeas, drained and rinsed
- Salt and pepper, to taste
To serve
- Fresh coriander (cilantro), chopped
- Lime wedges
- Brown rice or cauliflower rice
Recipes Method
- Heat the coconut oil in a large pot over medium heat. Add the onion and garlic and cook, stirring, for 5–7 minutes until the onion is soft and translucent.
- Add the curry powder and cumin. Cook, stirring, for 1–2 minutes until fragrant.
- Stir in the crushed tomatoes and bring to a gentle simmer.
- Add the coconut milk and stir to form a smooth sauce.
- Add the chickpeas, stir well and simmer on medium–low heat for about 10 minutes, allowing the flavours to develop.
- Season with salt and pepper to taste.
- Serve hot, topped with fresh coriander and lime wedges, over rice, cauliflower rice or with warm bread.