Weekly Recipes - September 28

They are a gold mine for the health conscious. High on nutrition, extremely low on fat, legumes are ideal for those who wish to keep their weight in check. They are also ideal alternative for red meat in terms of protein. Friday gets a few top chefs in the UAE to create some healthy, yet delicious, legumes

Stew them, boil them, bake them or toss them in spice. Have it the way you prefer. When it comes to food, the humble legume wins hands down for packing in powerful, nutritious punch.

High in complex carbohydrates, protein and fibre, and extremely low in fat, it can provide you with all the energy and nourishment you are looking for with a very low premium on calories. Ideal for weight-watchers and health-food fanatics.

Legumes are the seeds or pods of any plant belonging to the family leguminosae (pulse family). This would include types of chickpeas, red, black and navy beans, lentils and peas. For over 10,000 years, legumes have been known and included in meals because they are a good source of protein, iron, folic acid and other B vitamins.

The best part about legumes is that they blend into whatever food you add to them. A creamy dip like hummus is silky paste of chickpeas.

You could also use legumes like red kidney beans in salads, curries and a variety of other beans in soups, stews and casseroles.

Some of the world's most popular dishes such as Italian pasta fagioli, Cuban black beans and rice, Mexican refried beans, Asian stir-fry tofu, miso and tempeh, split pea or lentil soup, are all packed with legume power.

While lentils cook easily, some beans require to be soaked and pre-cooked so that they are tender enough for digestion when used in the dish.

Chickpeas, soybeans, red and brown kidney beans, all need to be prepared in the following way:
Soak them for eight hours before cooking.

Boil them for 30 minutes, add salt, and acidic ingredients such as tomatoes for proper tenderising.

In Indian curries, legumes can be combined with spices such as ginger, turmeric, cumin and garlic, which makes them easier to digest.

Research indicates that legumes play a significant role in controlling heart disease, cancer and obesity.

Ideal for children and pregnant women, they provide high quality protein at affordable prices and have been recommended by researchers and vegetarians alike as a staple part of a daily diet.

Oven Vegetable Macedoine with Lamb Chops