The Cool Kitchen Inspiring recipes and trends by Pinguin
Pulses, beans & grains Puls e you r puls e
#issue04
Table of contents preface
Preface PULSES, REDISCOVERED When I used to think of pulses, I expected either a lot of work (soaking, cooking, cooling, preparing) or a canned variety that you rinse off, but where the right "texture" is hard to find.
New toppers
If you want to use the pulses in a stew to replace meat or fish, these two factors were certainly a disadvantage. I was super excited when I discovered the frozen version. I soon
Only benef its
realized the great advantages of frozen pulses: they are pre-cooked, still beautifully crispy, perfectly prepared and very easy to use. The infinity of applications is also unbelievable; from
did you know?
breakfast to dinner, from sweet to savory, in salads or in stews‌ The addition to our range makes it possible to prepare these dishes in a very colorful and attractive way.
Great toasts
Pulses also provide variation in your menu and ensure that you can easily prepare vegetarian dishes. In this way, together we contribute to the reduction of meat consumption by still offering a complete meal, rich in
Super salads
nutrients. I hope you will be as enthusiastic as I am by our new products and the variety of recipes and your pulse will also
Sexy street food
quicken through our pulses!
Fast stews Culinary consultant
Delicious sweets Contact
Frederik Vanhuyse
Chef since 1999
New toppers
Only benefits WHY SHOULD ONE EAT MORE PULSES? Pulses and beans are very healthy and are often seen as a superfood. They are a good support for a vegetarian and vegan lifestyle and are also environmentally friendly. Our frozen products are perfectly prepared for you and are therefore extremely user-friendly while optimally preserving the nutritional values.
Chickpeas
Red kidney beans
Black beans
ref 81470
ref 81463
ref 81464
Soybeans
Pinto beans
Green lentils
ref 79031
ref 81420
ref 81653
Edamame in pod
Peeled broad beans
Black olive slices
ref 68258
ref 71448
ref 82106
Quinoa mix (white & red) ref 81465
THE TOP BENEFITS AT A GLANCE:
Complete protein replacement:
Ideal pack size:
Beautiful palette of colors
Perfect cooking time of our beans
ideal for vegans, veggies or
1 bag = 1/6
for a lot of variation in
ensures an unparalleled taste and
flexitarians
gastronorm
your dishes
crunch in your salads
Hip and on trend
Zero waste: easy
Use our legumes in your stews
Environmentally
to portion thanks to iqf
to maintain texture and flavor
friendly
Simply
Easy
very healthy
to prepare
Pinto beans are very creamy and suitable for stews
FRESH BEANS TAKE AN AVERAGE OF 12 TO 24 HOURS TO SOAK AND COOK FOR 90 TO 120 MINUTES
Beans absorb flavors very well and are therefore very suitable to combine with all kinds of herbs and spices.
IN FRANCE THEY SOMETIMES CALL LENTILS "THE CAVIAR OF THE POOR"
Chickpeas are versatile pulses and indispensable in North African and Indian cuisine
2500 VARIETIES OF SOYBEANS
74 liters. That's how much water
Pulses can be used in a sweet or savory dish.
QUINOA IS BASICALLY A SEED WITH A NUTTY FLAVOR AND COMES IN 3 COLORS: RED, WHITE AND BLACK
itself after the chickpea (cicer).
THERE ARE MORE THAN
it takes to produce pulses. A big difference with steak 3195 l and soybeans 371 l (which is still half that for chicken).
Soybeans are used to make tofu and miso, delicious in a salad with lentils LENTILS HAVE BEEN AROUND SINCE
7000
BC AND ARE THEREFORE ONE OF THE OLDEST CULTIVATED VEGETABLES
In America, black beans are also known as "turtle beans" BROAD BEANS ARE ALSO CALLED FAVAS
BLACK BEANS LOSE THEIR COLOR DURING THE COOKING PROCESS
Edamame beans are actually young soybeans.
Romans? For example, the Roman family Cicero named
RED OR BLACK BEANS GO WELL WITH STRONG FLAVOURS DUE TO THEIR FLOURY TEXTURE
Black beans are often used in Mexican and North American cooking
Did you know that legumes had a special status with the
During the First World War, Russia was responsible for 80% of the lentil cultivation
Pinto is Spanish for "painted".
worldwide.
The word “pulses" comes from the Latin word “pulse" which means “thick soup or porridge"
Broad beans are only available fresh for a very short time and are very popular in Egypt for foul Desi and Kabuli are the different types of chickpeas. Kabuli is the most commonly used, lighter version. Desi chickpeas come in different colors.
THE WORD EDAMAME MEANS "BEANS ON A BRANCH"
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Great toasts
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All recipes are for 4 people.
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FRESH LENTIL SOUP WITH LIME, COCONUT MILK AND CHILI PEPPER
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Smoked tomato lentil pate 250 gr lentils • 100 gr cream cheese • 2 tbsp sun-dried tomato • 1 tbsp smoked paprika powder • 10 gr paprika coulis • 4 slices of sourdough bread • 10 gr garlic
1. Heat oil in pot and fry the carrot, spring onion, garlic, thai herb mix and chili pepper together, add granulated sugar, lime juice and zest. 2. Add coconut milk and vegetable stock and bring to a boil. When it reaches the boiling point, the lentils can be added.
BAKED BEANS ON TOAST 400 gr pinto beans • 75 gr misto fritto • 2 tbsp vegetable oil • 5 gr garlic • 2 tbsp tomato paste • 400 gr tomato cube • 2 tbsp brown sugar • 1 tbsp red wine vinegar • 60 ml water 1. Heat the oven to 170 °C. Fry the misto fritto in an oven-proof pan, then add the garlic and tomato puree and simmer for a few minutes. 2. Add the rest of the ingredients and bring to the boil, then place the pot in 25 " in the oven. Make sure it does not get too dry, a little water or passata can be added if it does. Season with salt and pepper. 3. Serve on a thick toast.
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Lentil pate 650 gr lentils • 120 gr roasted cashew • 60 gr miso paste • 20 gr soy sauce • 40 gr apple cider • 30 gr olive oil
4 spring onions finely chopped • 60 gr thai herb mix • 5 gr chili pepper diced • 20 gr garlic • 1 tbsp vegetable oil • 400 gr carrot cubes / stick • 1 tbsp cane sugar • 2 lime (zest and juice) • 600 gr lentils • 800 ml coconut milk • 300 ml vegetable stock
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PATE
1. Cook the lentils for 5 ". 2. Place all ingredients in a blender and mix until smooth, season very well with salt and pepper and cool in the refrigerator.
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BLACK AND SOYBEAN TOAST
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6 slices of sourdough bread • 200 gr cream cheese • 1 lemon (juice and zest) • 2 tbsp olive oil • 100 gr lentils • 150 gr black beans • 150 gr soy beans • ½ el curry madras • ½ tsp turmeric • 4 tbsp chives 1. Toast the sourdough bread, tip you can give your toast extra flavor by frying it in the pan in a little olive oil. 2. Blend the lentils, 2 tbsp chives and cream cheese with the lemon zest. 3. Defrost the black and soy beans in boiling water and cool quickly in cold water. Mix with the herbs. 4. Spread the toast with the cream cheese and top with the bean salad. Finish with the remaining chives.
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Super salades
1
All recipes are for 4 people.
1
SWEET POTATO, QUINOA AND LENTIL SALAD
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225 gr peeled broad beans • 250 gr peas • 150 gr soybeans • 2 tbsp extra virgin • 1 lime (juice) • 2 tbsp mint
50 gr raisins • 500 gr sweet potato cubes • 4 tbsp olive oil • 200 gr lentils • 400 gr quinoa • 1 tbsp white wine vinegar • 2 tbsp honey • 3 tsp massala • 1 tbsp curry • 3 tbsp coconut cream
1. Bring vegetable stock to the boil and blanch the beans and peas briefly so that they are nicely thawed and still crispy. Cool under cold running water as soon as possible. 2. Spoon everything into a mixing bowl and mix well into a fresh salad. Season with coarse sea salt and coarsely ground black pepper.
1. Mix the pumpkin with olive oil and salt and pepper and grill the pieces briefly. 2. Briefly thaw the lentils and quinoa in boiling water and cool quickly. 3. Mix olive oil, vinegar, honey, masala, curry and coconut together for the dressing. 4. Mix well with the lentils and quinoa and add the drained raisins. Now also mix in the pumpkin. Eat this hot or cold.
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CHICKPEA SALAD WITH BEETROOT 300 gr beetroot • 200 gr quinoa • 1 tbsp olive oil • 1 orange (juice) • 400 gr chickpeas • 100 gr pomegranate seeds • 2 tbsp red wine vinegar • 1 tsp mustard 1. Heat the oven to 220 °C. Mix the quinoa with olive oil, salt and pepper. Bake crispy for +/- 12 ". 2. Heat a pan and stew a little garlic and then add the chickpeas, stew +/- 5 " then remove them from the pan and do the same with the beetroot. 3. Let everything cool down in the fridge. 4. When everything has cooled down, you can mix everything with red wine vinegar, mustard and olive oil.
BROAD BEAN EDAMAME SALAD WITH PEAS AND MINT
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TABBOULEH OF LENTILS AND CAULIFLOWER RICE 250 gr cauliflower rice • 125 gr lentils • 175 gr tomato cube • 45 gr flat-leaf parsley • 140 gr cucumber • 2 tbsp ginger puree • 15 gr chopped mint • 2 lemon (zest and juice) • 1 green onion 1. Defrost all products for 2 minutes in boiling water and cool down as fast as possible. 2. Mix all ingredients well together and season well with salt and pepper.
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Sexy street food
1
All recipes are for 4 people.
1
WRAP WITH SOUTHERN BEAN SALAD
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3 tbsp olive oil • 1 tbsp white wine vinegar • 1 tbsp honey • 5 gr garlic • 1/2 cl dried chilli flakes • 1 tbsp thyme • 800 gr kidney beans • 200 gr maize super sweet • 100 gr peppers tricolore • 10 gr coriander • 6 tortilla wrap
TACO TACO 1 tbsp olive oil • 200 gr diced onions • 10 gr chili pepper • 20 gr garlic • 700 gr kidney beans • 2 tbsp cumin • 1 tbsp smoked paprika • 240 ml vegetable stock • 4 taco shells • ½ tbsp cream cheese • 1 tbsp coriander 1. Heat a pan with oil and add the onion and fry +/5 ", then add the chilli and garlic and cook lightly for 2 ". 2. Now add the kidney beans together with the cumin and smoked paprika powder and mix well until everything is well coated. Add the vegetable stock and let it simmer almost completely. 3. Mix the cream cheese with the coriander and season with salt and pepper and heat the taco shells. 4. Place the bean mixture in the taco shell and then the cream cheese. Finish with the finely chopped coriander.
75 gr diced onions • 3 tbsp olive oil • 300 gr aubergine • 15 gr garlic • 100 gr tomato • 1 tbsp tomato paste • 1 tbsp sugar • 400 gr pinto beans • 3 tbsp olive oil extra virgin • 1 lemon (juice) • 15 gr flat-leaf parsley 1. Simmer the onion over medium heat until slightly caramelized, then add the aubergine and cook for another 10 ". 2. Then add the garlic, tomato, tomato paste and sugar as well as 375 ml vegetable stock and cook until thick paste +/- 30 ". Add beans and continue cooking for 10 ". Season well with salt and pepper and allow to cool to room temperature. 3. Season with olive oil, lemon juice, and salt and pepper. 4. Finish with flat-leaf parsley, delicious with whole meal pita bread.
1. Beat all the ingredients for the vinaigrette together in a mixing bowl. 2. Defrost the corn and kidney beans in boiling salted water and cool as soon as possible. 3. Defrost the bell pepper in the refrigerator the day before. 4. Mix all the vegetables well in the vinaigrette and season with salt and pepper. 5. Serve in tortilla wrap, top delicious with the lentil and salad.
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PINTO BEANS PILAKI
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IRRESISTIBLE HUMMUS DIPS 625 gr chickpeas • 150 gr tahini • 15 gr garlic • 1 ½ tbsp cumin • 2 lemon (juice) • 1 tbsp smoked sea salt • 3 tbsp sesame oil • vegetable stock 1. Combine all ingredients, apart from the vegetable stock, in a blender and start blending. 2. If hummus seems too dry: lightly add vegetable stock to the correct consistency. 3. Finish with olive oil and flat parsley and a few chickpeas. Tips: you can vary endlessly with soybeans, broad beans, beetroot…. Simply replace half of the chickpeas with the desired vegetable.
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Fast stews
1
All recipes are for 4 people.
1
LENTILS WITH ARTICHOKE AND APRICOTS
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100 gr onions • 20 gr garlic • 2 tbsp olive oil • 400 gr red peppers • 1 tbsp smoked paprika • 100 gr tomato paste • 1 el harissa • 600 gr tomatoes diced • 250 gr lentils • 4 eggs • 100 gr crumbled feta • 3 tbsp parsley leaves • toast bread
600 gr artichokes • 500 gr apricots dried • 200 gr misto fritto • 2 l bay leaf • 5 gr thyme • 300 ml red wine • 240 gr lentils • 1 lemon • rocket salad 1. Roughly chop the artichokes. Mix with olive oil and salt and bake for 15 " at 200 °C. 2. Stew the misto with thyme and bay leaf and moisten with red wine. When at a boil add the lentils and heat up. 3. Add the artichoke and apricots and season with lemon juice, pepper and salt. 4. Serve with arugula salad. (tip: grilled haloumi)
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PINTO BEANS AND PEANUT STEW 1 tbsp vegetable oil • 50 gr onion • 5 gr garlic • 200 gr sweet potato • 1 tbsp smoked paprika • 1/2 tsp chilli pepper • 400 gr tomato cubes • 600 ml vegetable stock • 125 gr peanut butter • 450 gr pinto beans • 45 gr kale • 20 gr flat-leaf parsley 1. Heat the oil in a cooking pot and start frying the onion without browning too much, once ready add the garlic and sweet potato. 2. Season well with the dried herbs and moisten with tomatoes and vegetable stock. 3. Mix in the peanut butter and let it boil for 10 ". 4. Add the pinto beans and cook for 10 " then add the kale portions. 5. Season with salt and pepper and garnish with the flat-leaf parsley.
LENTIL SHAKSHUKA
2
1. Heat oil in a pan, when warm add onion and garlic and stir fry for about 6 ". 2. Then add paprika, tomato paste and harissa and let it simmer for 2 ". Then add the tomato cube and cook until tomatoes are well thawed. Then add the lentils. When the lentils are well thawed, remove from the heat. 3. Make 4 holes in the sauce where you put 1 egg each and let it fry lightly. 4. Top with the feta and parsley and serve with toast.
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THAI CHICKPEA CURRY WITH KALE 2 tbsp vegetable oil • 150 gr shallot • 10 gr garlic • 4 dl coconut milk • 2 dl vegetable stock • 2 tbsp curry paste (thai) • 2 tbsp soy sauce • 1 tbsp brown sugar • 800 gr chickpeas • 250 gr kale • 100 gr tomato cubes • 10 gr coriander 1. Heat the oil and fry the shallots very lightly, then add the garlic and moisten with coconut milk and vegetable stock. 2. Stir in the curry paste, soy sauce and sugar, then add the chickpeas and let it simmer for +/- 10 ". 3. Add the servings of kale and cook until kale cubes are nicely thawed. 4. Season with coriander and diced tomatoes, salt and pepper.
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Delicious sweets
1
All recipes are for 4 people.
1
CLAFOUTIS WITH LENTIL CRUNCH
2
350 gr chickpeas • 125 gr smooth peanut butter • 45 gr oats • 80 gr agava • 1 tbsp vanilla extract • 1 tbsp cinnamon
150 gr lentils • 675 gr strawberries • 3 tbsp light brown sugar • 3 tbsp vanilla extract • 1 tbsp cornstarch • 115 gr whole wheat flour • 75 gr chopped almonds • 30 gr oats • 75 gr sugar • 1 ½ tbsp cinnamon • 115 gr butter
1. Blend very briefly so that structure remains in the chickpeas. 2. In a mixing bowl, put all other ingredients except the oats and mix well. Add the chickpeas. 3. Now make small balls of the batter and turn them through the oats afterwards. Leave in the fridge for at least 1 hour, it is better overnight.
1. Heat the oven to 180 °C and spread the lentils on a baking tray and let it roast for 20 ". 2. Place the strawberries mixed with the brown sugar, vanilla and cornstarch in an oven dish. 3. For the topping, in a large mixing bowl, we place the lentils, flour, almonds and oats, sugar and cinnamon. Now slowly pour over the melted butter and mix until smooth. 4. Arrange this batter over the strawberries and bake for 40 " in the oven. 5. Let cool 20 " before serving.
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BEST BEAN BROWNIE 200 gr chocolate • 140 gr butter • 1 tbsp cocoa powder • 1 tbsp vanilla extract • 400 gr black beans • 3 eggs • 85 gr nut mix • 200 gr cane sugar • 1 tbsp salt 1. Melt chocolate and butter in bowl over low heat or in microwave, add vanilla and cocoa powder. 2. In a blender, mix 1 egg and beans and blend as smoothly as possible, when smooth mix in the nuts. 3. Beat the other eggs into a fluffy consistency and fold in the bean and chocolate mixture. 4. Pour the brownie batter into a tin with parchment paper and bake for 25 " in a preheated oven at 180 °C, let cool before serving.
CHICKPEA CHOCOLATES
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SPICY APPLE AND BEAN MUFFIN 300 gr apple diced • 80 gr soy beans • 2 tbsp honey • 100 gr wholemeal flour or spelled • 100 gr flour • 3 tbsp baking powder • 1 tbsp cinnamon • 1 pinch of nutmeg • 100 gr light brown sugar • 80 ml almond milk / whole milk • 1 egg 1. Stew the apples until they have coloured nicely and caramelised with the honey. Then blend until smooth together with the soybeans. 2. In a mixing bowl, mix the flour, whole meal flour, baking powder, nutmeg and cinnamon. 3. In another bowl, mix the egg, sugar and milk. Then add the apple and bean dough. 4. Now mix everything together so that everything is well mixed. Then mix the 100 gr apple pieces underneath. 5. Put the dough in a mold and bake for 20 " at 180 °C.
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Contact How do you conjure up delicious dishes with our vegetables, fruit and herbs? The Cool Kitchen from Pinguin is happy to inspire you. For more information
Culinary Consultant chef@greenyardfrozen.com
www.greenyardfrozen.com
Š September 2020. Greenyard NV, Strijbroek 10, B-2860 Sijnt-Katelijne-Waver. All rights reserved. No part of this publication may be reproduced or communicated in any form or by any means, electronic or mechanical, including copying, recording or use in an information storage or retrieval system, without prior and explicit permission of Greenyard NV. Photographs and illustrations are included for reference purposes only. Penguin and Greenyard are registered trademarks.