Kidney Beans

Kidney beans
High in vitamin C, tasty and satisfying, kidney beans are a good basis for many meals. Try them as a healthier replacement for mince in your favourite pasta dishes, nachos or vegetable bakes. They are available dried in the bulk bins at your supermarket, but start with a can of kidney beans and you can have a delicious meal ready in no time.

Kidney Bean Bolognaise
1 can kidney beans, drained
2 cans flavoured chopped tomatoes (or use plain chopped tomatoes and add your favourite herbs and spices)
1 onion, chopped
1 large carrot, cut into rounds
1 courgette, sliced
½ capsicum, chopped
2 cloves garlic, crushed
½ - 1 tsp chilli powder (or more if you are a chilli fiend)
Fresh herbs to top if you have them

1. Fry the onion and garlic in a large pan.
2. Add the carrot, courgette and capsicum, and cook for 3 minutes.
3. Stir in the kidney beans, tomatoes and chilli powder. Simmer for 10-15 minutes.
4. Serve with grated cheese and fresh herbs on spaghetti or your favourite pasta. Serves four.

Split Peas

Split peas are a good, inexpensive source of protein and iron. The yellow variety has a milder taste than the green variety. You can buy split peas from the bulk bins at your supermarket, or they are also available in packets. Split peas are most commonly used as the basis for hearty vegetable soups, but we suggest some alternative uses.

1 cup cooked split peas contain: 230 calories, 41g carbs, 16g protein, 1g fat.

Split Pea Falafels
300g split peas
1 onion, finely chopped
2-3 cloves garlic, crushed
1 tsp chilli powder
1 tbsp cumin
1 tsp salt and pepper
1 egg, lightly beaten
½ cup flour to coat
¼ cup sesame seeds

1. Cover split peas with water in a pot. Bring to the boil and simmer for about 15 minutes, or until the peas soften.
2. Drain and place in a food processor with the onion, garlic, chilli powder, cumin, salt and pepper. Process until smooth. If you don't have a food processor, mash it all together with a potato masher/forks.
3. Roll into small balls and flatten with a fork. Dip each one into the egg and then coat in flour and sesame seeds.
4. Heat a layer of oil in a frypan. Cook the falafels until light brown (this takes a couple of minutes each side).
5. Drain on paper towels to remove excess oil.

Here are some other tasty recipes we found online. Try googling "split pea recipes" for more ideas.

Chickpeas

Chickpeas are high in fibre and a good source of iron. They are a key protein source and a common ingredient in Middle Eastern, Indian and Pakistani dishes. Chickpeas are available dried in the bulk bins at your supermarket, or you can buy them canned.

1 cup cooked chickpeas contain: 54.3g carbs, 11.9g protein, 2.7g fat.

Hummus
It is surprisingly quick and easy to make your own hummus. If you are using dried chickpeas, soak them in water overnight. Drain, and cook in 5 cups of vegetable stock for every cup of chickpeas. This will take about 2 ½ hours. If you don't have liquid vegetable stock, add a teaspoon of vegetable stock powder for each cup of water.

To make plain hummus, add to your food processor:
1 cup cooked/ canned chickpeas
¼ cup lemon juice
Crushed garlic (to taste)
2 tbsp tahini or olive oil

Process the ingredients, adding enough of the cooking liquid to achieve the desired texture. Experiment with adding the flavours you like to create your perfect hummus. Try fresh herbs like coriander, sundried tomatoes, capsicum, feta, olives or extra garlic.

Kidney Beans

Split Peas

Chickpeas

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