(Beans, Peas And Lentils)

Facts About Pulses

(Extracts from talk broadcast from

ZJV by the Nutrition Section of the

South Pacific Health Service, Suva).

pULSES are the seeds of the leguminous plant family and these are commonly known as peas, beans and lentils.

When the seed pod is young, it may be f^h£ Ped “ P a " d , eaten as a green vege table, then, during ripening, the seed becomes large and the pod gradually "Sr eventua,l y il splits open and scatters its contents. This is the time when the peas, beans and lentils are ripe and ready to harvest.

Pulses keep well if they are really drv. and the best storage container is a closed tin or jar.

All seeds contain starches and proteins which provide the first food needed for the growth of the young plant. The seeds of pulses are particularly rich in starch and protein and for this reason they are an important food in many parts of the world. The protein does not have quite such a good body building value as that in animal or fish foods, but its value may be improved by mixing a little milk, fish or eggs with peas, beans and lentils.

Dishes like pea soup made with milk, cheese and dhal savouries, Chilli Con Came and baked beans and bacon there fore have a high food value. Several types of pulse commonly known as dhal are grown in the drier areas in Fiji.

These are Arhar or pigeon pea, Urd, Mungh, Giant and dwarf cowpea.

Green pulses make a good vegetable, and of greatest imuortance in the islands arc beans. As far as nutritive value is concerned beans are not such a good source of vitamins as green leaves and shoots, but they contain fair amounts of bone and blood building minerals.

They are better sources of protein than other green vegetables and this increases with the growth of the pod. Many people are in the habit of adding a small pinch of soda when cooking any beans but this greatly reduces the vitamin content, and is not a good practice.

French or butter beans are easily grown and a steady supply of this vegetable can be provided for by sowings every two-three weeks. Bean plants like an open, sunny position in good loose soil and plenty of water, particularly once the podding has started. These beans develop strings and need to be picked at just the right stage. However, if care fully prepared for cooking they make an attractive and appetising vegetable.

The long bean is one of the most use ful and easily grown vegetables, and is in season all the year round. It grows easily and does not need particularly rich or well drained soil. Sow two seeds to each hole set 18 inches apart and let the vines grow un a fence or trellis of sticks.

The pods grow 2-3 feet long and are quite stringless. They are usually served chopped in Vi inch lengths and boiled, but a more attractive-looking vegetable can be prepared by cutting them in slices in the same way as French beans.

A bean which goes on producing for several years is the giant or sword bean.

This is a robust climbing vine which will grow to a height cf 15-20 feet, so needs a good strong support s’ch as a tall fence or tree. The pods are large and flat and need to be picked when very young. The beans then are very small and pink and the pods thick and fleshy.

If left too Jong the pods become too tough, although the beans inside are still good to eat. The simplest method of preparing this giant bean is to remove the string from each side of the pod

and then slice it. Alternatively, pod i wat, s r a ";,,T 3 ,y t S PeaS anil C °° k in bo " in Another good bean is the Goa « ged^ea «"’. This has quite a distinctiv pod with flat sides and four thin gree wings and should be used when small are

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tender. These beans should be cooke no more than five minutes since tM delicate texture and flavour are readili destroyed by overcooking. A stout suppoi. is needed for the vines as they ai

strong-growing.

There are various types of Indian bean available in the market in Fiji. Thos with straight roundish pods 6-8 inche in length are called Bhoda am Japhar. If the beans are fairly we< developed, remove them from the pod am cook for 15-20 minutes. This type of beai may be added to curries, meat, fish o vegetable dishes.

Dried pulses are important food in Fi' and especially for the Indian population The most common types are dried peai and beans, lentils and other forms oc dhal. The most common peas are thi blue pea and the marrowfat. There an dozens of varieties of beans available ii the world and some of the most commoi m these parts are dried haricot, lima am the red kidney bean.

"pVRIED beans and peas need soakini A-' before they are cooked. A goo* general rule is to place them in t basin, cover well with boiling water anc soak overnight. If the water is hard, ss little baking soda should be added. Us* Vs teaspoon of soda to one cup of dry beans or peas and measure it carefully for too much soda will affect both flavour and nutritive value. This helps to soften the seeds. In many parts of the world people use sprouted beans and these have a high food value. As soon as the sprout starts to grow vitamins are formed im the seed. Sprouted beans or peas make a useful substitute for green vegetables im times of shortage. The seeds should be washed and then put to soak in cold water for 2-3 days or after 12 hours soaking left to sprout on a damp sack.: Dried beans or peas need to be cooked slowly because rapid boiling causes thes skins to break and peel off. Cook fon about one hour in the water in whichc they have been soaked.

Dried peas and beans are better cookedl with some flavouring; a sprig of mint! goes well with peas; and onion, a carrot! or tomatoes and a pinch of dried herbs? or some bacon rind and a few cloves adds? to the flavour of beans or lentils.

Pressure cooking is a good method for’ preparing this type of vegetable but two* precautions must be observed: First, aj little fat is added to prevent the beans; frothing too much. Second, the cooker is no more than one-third full, otherwise*

l-lhe cooker vent tube may become clogged.

I Small dahl need no soaking and a [cooking time of about Vz hour is sufficient for them. , Dried beans, peas and lentils can be made into many attractive and nutritious dishes and the first recipe comes from Mexico which is renowned for its bean fishes.

Chili Con Carne

I 1 cup dry beans or peas. 14 cup diced bacon. 1/3 cup chopped onion, lb minced beef.

I ifc teaspoon chilli powder or 1-2 chillies, i 1/2 clove garlic chopped. ’ 2 cups cooked tomatoes or cups of raw tomato pieces.

Soak and cook beans or peas as usual.

Try bacon until crisp, remove from pan, and brown onions, garlic and chilli in fat.

Add meat and stir and cook slowly a few minutes. Combine all ingredients, season and simmer until meat is tender and flavours are blended—about 30 minutes.

Alternatively, place Chilli Con Came mixture in baking dish and sprinkle with ii, cuo grated cheese. Bake uncovered for 30 minutes in moderate oven.

Savoury Baked Lentils

1 cup dried lentils. 1 quart cold water. 1 tablespoon chopped parsley. 2/3rds cup chopped or minced onion.

Vi teaspoon dried herbs. 2 teaspoons salt.

Vs teaspoon pepper. 1 tablespoon lemon juice. 8 oz canned or fresh pork sausage. 3 cloves garlic.

Wash lentils and soak overnight.

Drain lentils reserving 2 cups of the liquid. Heat the liquid to boiling point, add lentils, parsley, seasoning and lemon juice. Cover and simmer 30 minutes.

Place mixture in a greased IV2 quart casserole.

If using canned pork sausages, place them on top of the lentil mixture. For fresh pork sausages fry or bake them, cut into half inch slices and arrange these on top.

Push garlic cloves down into lentil mixture. Bake 30 minutes in a fairly hot oven. Remove garlic and serve.

This serves four people. fl Pastor N. A. Ferris has returned to Pitcairn Island after attending the World Conference of Seventh Day Adventists in San Francisco.

Another Timber Mill for Fiji

THE Governor of Fiji recently opened the second timber mill to operate on Viti Levu in the past year.

It is owned by Fiji Forest Pro ducts Ltd. and is partly financed by a Government loan. Total cap ital cost of mill and machinery to work a 40,000-acre concession is £36,000.

The mill is on the Navua river; logs are floated from felling sites upstream. The timber will be for general building.