Legume recipes are a good substitute for recipes with meat, because they are rich in protein and iron. Examples of legumes: peas, chickpeas (think of humus), white beans (in tomato sauce), kidney beans (chili sin carne), broad beans, lentils, also the peanut is a legume. Legumes have a considerably lower footprint than meat. Read more >>.
Lentil soup, 2p
|250 g cooked lentils
1 large potatoe
100 gram soup greens (leek, carrot, celery, onion)
5 g margarine
1 bay leaf
1 pinch thyme
1 pinch basil
half a liter water
|Peel and cut the potatoes into small cubes and boil them, preferably in a pressure cooker to bring back the boiling time form 40 tot 20 minutes. Put the lentils in water together with the bay leaf, thyme, basil, salt and pepper. (Canned lentils are fine). Mash the potatoes with the lentils and the lentil-water.
Fry the soup greens and add them to the lentil-mash. Bring back to a boil and let cook for another 5 minutes. Serve with bread.
Split pea soup
|500 g green peas or split peas (more quickly cooked than green peas)
½ kg potatoes, ½ kg leek, 1 celeriac
1 Tbsp salt
½ liter milk
4 roasted slices of bread, 4 Tbsp margarine (better than dairy butter regarding the footprint)
|Wash the peas and let soak for 12 to 24 hours in 2 liters of water. Cook them in the water in which they are soaked. Add the beef cubes with it.
Let the split peas cook 1.5 hours (0.5 hours to 3 minutes with a pressure cooker) on low heat. Add the chopped potatoes and vegetables with it with salt. Cook until the vegetables are tender. Finish the soup with milk.
Brown bean soup (2p)
|200 g brown beans (canned or glass!)
250g leek (1 leek)
2 Tbsp paprika
4 dl tomatoketchup
1 French bread
2 Tbsp mayonnaise
1 bouillon cube
|Why beans canned/glass?: The amount of beans (200 grams) is so low, that the indirect energy needed to cook and packaging (≈ 1.4 Mj) is less than the required direct energy for cooking the beans by yourself -1 hour with a simple pan (≈ 2 Mj).
Heat the oil in a wok or frying pan and fry the chopped onion. Cut the leek into thin rings and add it with the carrot (cut into small pieces). Stir fry for a few minutes.
Serve with good bread and a spoonful of mayonnaise.
Chili sin carne
|3 cloves of garlic
1 red pepper
1 can of corn
1 can pineapple rings
1 full tsp coriander seeds
1 full tsp brown caster sugar
1 bouillon cube
5 big tomatoes (open ground or can), skinned
1 full tsp paprika, 1 tsp chili
450 g brown beans from can or glass
salt/pepper, perhaps tabasco
2 Tbsp olive oil
Peel the tomatoes by boiling them briefly.
Fry the onions and garlic together with peppers in olive oil. Drain the corn and pineapple. Add the corn to the peppers. Cut the pineapple and tomatoes and add them.
Add kidney beans and all herbs, let it simmer for 5 minutes.
1pan: Lentils-curd dish
100 g linzen uit blik
|Drain the lentils. Cook the rice in a pan with a lid, place the lentils during cooking on the lid of the rice-pan so they heat up at the same time. Mix the lentils with the rice and stir this mixture into an ovenproof dish.
Chop the onion, crush the garlic, cut the carrot into thin slices. Fry the onion, garlic and carrot in the margarine. Mixr the milk with the curd and stir the mustard, curry and grated cheese through. Season with salt and pepper. Spoon the vegetable mixture into the baking dish on the lentils with rice. Add the top layer: the quark mixture. Put the dish for 10 minutes under a grill. Serve with a fresh salad.
1pan: Vegetable stew with chickpeas
1 tsp chili
piece of gingerroot (2 cm)
2 Tbsp olive oil
2 crushed cloves of garlic
2 tsp cumin
2 tsp coriander
2 zucchini (july-nov), otherwise 2 large leek
200 g mushrooms
1 can chickpeas (200 g)
2 dl passata
2dl vegetable bouillon,
snif of salt
300 g couscous, 300 ml boiling water
|Peel and chop the onions. Peel and grate the ginger. Fry the onion in the oil until soft. Add the garlic, ginger, cumin, coriander, chilli and salt.
Cut the zucchini and mushrooms. Drain the chickpeas. Add the vegetables, chickpeas, passata and stock to the pickled onion and cook for 15 minutes with a lid on low heat.
Weld the couscous in 300 ml of water just off the boil for 12 minutes, stirring occasionally. Serve with a bowl of vegetable couscous.
Onion Bhajis (Onion-Balls)
8 tsp cumin
1 clove of garlic
2 Tbsp coriander
300 ml vegetable oil
sauce:300 g yoghurt, handful fresh mint
|Peel and chop the onions and garlic. Mix in a bowl the eggs, maize and chickpea flour and add cumin, coriander and salt. Add in 400 ml of water and mix until a batter is formed. Add the onions and mix well. Turn about 20 balls.
Fry the balls about 3 minutes in a pan with high ground oil. Drain well and they are ready to serve with a yogurt sauce with fresh mint.
Pasta shells with peas and lemon
|300g multigrain pasta shells
400g peas (can or glass)
125 ml cream
100g parmezan cheese
|Cook the pasta al dente and peas in 10 minutes. Pour it off and place it in a skillet. Put the cream, salt, pepper and juice of 1 lemon with it. Add 1 clove of garlic. Heat 1 minute and serve with grated Parmesan cheese.|