{"id":184,"date":"2015-10-26T23:54:31","date_gmt":"2015-10-26T23:54:31","guid":{"rendered":"http:\/\/www.frot.co.nz\/design\/recipes\/grainslegumes\/"},"modified":"2021-05-18T09:44:36","modified_gmt":"2021-05-17T21:44:36","slug":"grains-legumes","status":"publish","type":"page","link":"http:\/\/www.frot.co.nz\/design\/recipes\/lessons\/grains-legumes\/","title":{"rendered":"Grains &#038; Legumes"},"content":{"rendered":"<p><em><a href=\"#notes\">Jump straight to the suggested recipes<\/a><\/em><\/p>\n<p>This lesson covers dishes that are especially suitable for vegetarians, but can be enjoyed by all. Some make tasty accompaniments to meat and vegetable meals, as your carb portion.<\/p>\n<p style=\"text-align: left;\" align=\"center\">People choose vegetarian or vegan diets for a variety of reasons. Many of these reasons I have no argument with. But I do have a problem with the commonly held belief that a vegetarian diet is better than an omnivorous one for everybody. I believe we have a wide range of dietary needs, from vegan to high protein, and that only a small percentage of people are suited to a strict vegetarian diet. My main concern is for those people who adopt a vegetarian diet believing it to be healthy, when it&#8217;s unsuitable for their particular needs. If you want to read more on this, <a href=\"http:\/\/www.frot.co.nz\/dietnet\/reviews\/vegetarian.htm\" target=\"_blank\" rel=\"noopener\">read this article on Vegeterianism<\/a> but otherwise, let&#8217;s get on with seeing how to get maximum value from a vegetarian diet<\/p>\n<p style=\"text-align: left;\" align=\"center\">Following a vegetarian diet, or especially a vegan diet that excludes all animal products, can lead to a number of nutritional deficiencies if not carefully balanced. For those people who do choose a vegetarian diet, there are ways to maximise the nutritional value of the foods eaten. Some dangers are lack of protein, not enough of the right fats with their vital fat soluble vitamins (A and D), and too high a level of carbs. It can be difficult to get enough iron and zinc. Vegans must supplement with B12 as it is only present in animal foods.<\/p>\n<p style=\"text-align: left;\" align=\"center\">For those who do eat some animal products, incorporate as many of the following into your diet, as you feel comfortable with:<\/p>\n<ul>\n<li style=\"text-align: left;\">If you don\u2019t like eating meat, but feel OK to use stock <em>(see lesson 5)<\/em> in soups or when cooking grains or legumes, they help digest protein and maximise the use of your protein<\/li>\n<li style=\"text-align: left;\">Fish is a good source of both protein and fatty acids <em>(see lesson 8). <\/em>But many species are now contaminated with mercury. In general, those higher in the food chain have a higher concentration of mercury, for example shark has more mercury then sardines. You can download a full list <a href=\"http:\/\/www.frot.co.nz\/dietnet\/downloads\/fish_nz.rtf\" target=\"_blank\" rel=\"noopener\">here<\/a> of NZ fish varieties and their mercury levels.<\/li>\n<li style=\"text-align: left;\">Dairy products and eggs supply protein plus fat soluble nutrients. If you can source raw dairy, this is far superior to pasteurised and homogenised, as long as it\u2019s from a source you trust.<\/li>\n<li style=\"text-align: left;\">Otherwise, cheeses or cultured milks such as yoghurt or Kefir may be tolerated better than milk. Choose full fat products.<\/li>\n<li style=\"text-align: left;\">Butter and cream can often be tolerated even by those who can\u2019t eat other dairy. They provide fat soluble vitamins in an easily used form. If even these donlt work for you, ghe (clarified butter) may.<\/li>\n<li style=\"text-align: left;\">Raw egg yolks are very beneficial, as long as they are free range.<\/li>\n<li style=\"text-align: left;\">If you are strictly vegan, you can get saturated fat from coconut products.<\/li>\n<\/ul>\n<p style=\"text-align: left;\" align=\"center\">You will also need to get some protein from plant foods. But plants don\u2019t have a full range of amino acids. To make complete protein, you need to combine 3 out of the following 4 groups:<\/p>\n<ul>\n<li style=\"text-align: left;\">Legumes<\/li>\n<li style=\"text-align: left;\">Grains<\/li>\n<li style=\"text-align: left;\">Nuts<\/li>\n<li style=\"text-align: left;\">Seeds<\/li>\n<\/ul>\n<p style=\"text-align: left;\" align=\"center\">If you need to control your carb intake, this can be a problem. It used to be thought that you needed to combine different plant groups at same meal to make complete protein. But it\u2019s now thought that as long as they\u2019re eaten on the same day, it\u2019s OK. So if you\u2019re eating some animal protein, aim to eat a serving of each of the groups once a day. If you\u2019re vegan, eat 2-3 serves from each group a day, and aim to combine 3 at least once a day.<\/p>\n<p style=\"text-align: left;\" align=\"center\">To recap on how these food groups need to be prepared:<\/p>\n<ul>\n<li style=\"text-align: left;\">Grains need to be soaked, sprouted or fermented before cooking<\/li>\n<li style=\"text-align: left;\">Legumes need to be soaked, rinsed, then cooked in fresh water<\/li>\n<li style=\"text-align: left;\">Nuts need to be soaked in salty water, drained, then dried at low temperatures, and some seeds can be prepared the same way<\/li>\n<\/ul>\n<p style=\"text-align: left;\" align=\"center\">One last thing that needs to be covered. Soy foods tend to popular with vegetarians, as they have the highest protein of any legume. Unfortunately, unlike other legumes, they have anti-nutrients that are not neutralised by soaking, only by fermenting. Unfermented soy products such as soy milk, tofu, soy cheese, soy sausages and patties, protein powders, and soy in supplements have been associated with a wide variety of serious health problems (see extra reading below). So it\u2019s best to limit soy to small amounts of fermented products such as tempeh, natto, tamari and miso.<\/p>\n<p style=\"text-align: left;\" align=\"center\"><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/legumes1.jpg\"><img loading=\"lazy\" class=\"alignnone size-medium wp-image-220\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/legumes1-300x170.jpg\" alt=\"legumes\" width=\"300\" height=\"170\" srcset=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/legumes1-300x170.jpg 300w, http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/legumes1.jpg 500w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p style=\"text-align: left;\" align=\"center\"><a href=\"#medivege\">Mediterranean Vegetables<\/a><\/p>\n<p style=\"text-align: left;\" align=\"center\">This section is for those are working through the lessons of the cooking course. Otherwise <a href=\"#recipes\">jump straight to the recipes<\/a><\/p>\n<h4 style=\"text-align: left;\" align=\"center\">Optional reading<\/h4>\n<ul>\n<li style=\"text-align: left;\">Legumes: Nourishing Traditions P495<\/li>\n<li style=\"text-align: left;\"><a href=\"http:\/\/www.frot.co.nz\/dietnet\/basics\/soy.htm\" target=\"_blank\" rel=\"noopener\">Soy<\/a><\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">Assignment<\/h4>\n<p style=\"text-align: left;\" align=\"center\">Try as many of these recipes as suits your lifestyle and metabolic needs.<\/p>\n<p style=\"text-align: left;\" align=\"center\">\n<p style=\"text-align: center;\"><a id=\"notes\"><\/a><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/divider.jpg\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-535\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/divider.jpg\" alt=\"divider\" width=\"200\" height=\"28\" \/><\/a><\/p>\n<div style=\"border: 2px solid black; padding: 20px; margin: 50px;\">\n<h2 class=\"sectionheading\" style=\"text-align: left;\" align=\"center\">Notes on the Recipes<\/h2>\n<p style=\"text-align: left;\" align=\"center\">The recipe suggestions come from a variety of sources. Some are in the recipe blog section of this site, some are from books I may have recommended to you eg Nourishing Traditions (NT) or Gut &amp; Psychology Syndrome (GAPS) and some are from other people&#8217;s blogs.<\/p>\n<p style=\"text-align: left;\" align=\"center\">They are marked with the following icons to make it easy to see which ones are suitable for your diet <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/> or not suitable <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/>. But you still need to double check each recipe to make sure. Also refer to my <a href=\"http:\/\/www.pinterest.com\/dietnetrecipes\/\" target=\"_blank\" rel=\"noopener\">Pinterest page<\/a> for more ideas.<\/p>\n<p style=\"text-align: left; padding-left: 30px;\" align=\"center\"><img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>= GAPS or SCD friendly, and mostly suitable for Paleo<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/> = contains grains of some kind (but may be gluten free)<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/> = contains dairy, and there is no dairy free option<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/> = contains eggs, and there is no egg free option<br \/>\n<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/> = contains peanuts, cashews, tree nuts or seeds<\/p>\n<\/div>\n<h2>Suggested Recipes<\/h2>\n<h4 style=\"text-align: left;\">Whole grains:<\/h4>\n<ul>\n<li style=\"text-align: left;\"><a href=\"http:\/\/www.frot.co.nz\/design\/recipes\/soaking-and-cooking-grains\/\">Cook up a whole grain<\/a> to go with a stew or casserole from a precious lesson<\/li>\n<li style=\"text-align: left;\"><a href=\"#broccarrcash\">Basic brown rice, with steamed broccoli, carrot and cashew sauce <\/a><img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#cheeoatloaf\">Cheesy oat loaf<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">Legumes:<\/h4>\n<ul>\n<li style=\"text-align: left;\">Cook up some beans to go with a stew or casserole from a precious lesson<\/li>\n<li style=\"text-align: left;\"><a href=\"#stufflentloaf\">Stuffed lentil loaf<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#mexibean\">Mexican beans with either rice, corn chips or pancakes<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#blacbeanchil\">Black bean chilli<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#bakebean\">Baked beans<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#maritemp\">Marinated tempeh<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/cow1.jpg\" alt=\"\" width=\"27\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#mushnutroas\">Nut roast<\/a>. This is a popular vegetarian dish, especially for holidays or other occasions when a roast is traditionally served. It can be served hot with vegetables, or a side salad, and a yoghurt or tahini sauce. Or it makes a delicious and convenient lunchbox snack.<\/li>\n<li style=\"text-align: left;\">Mushroom nut roast<\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">\u00a0Eggs or cheese:<\/h4>\n<ul>\n<li style=\"text-align: left;\"><a href=\"#crusquic\">Crustless salmon quiche<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#spinroul\">Spinach roulade<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#medivege\">Mediterranean vegetables<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#pumpgrat\">Pumpkin gratin<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<li style=\"text-align: left;\"><a href=\"#stufmush\">Stuffed mushrooms<\/a> <img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/gaps1.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/wheat1.jpg\" alt=\"\" width=\"22\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/egg.jpg\" alt=\"\" width=\"28\" height=\"25\" \/>\u00a0\u00a0<img loading=\"lazy\" src=\"http:\/\/www.frot.co.nz\/design\/recipes\/files\/2015\/10\/nuts.jpg\" alt=\"\" width=\"29\" height=\"25\" \/><\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">Some other suitable dishes for vegetarians:<\/h4>\n<ul>\n<li style=\"text-align: left;\">Blueberry porridge (lesson 1) \u2013 added nuts &amp; seeds make complete protein<\/li>\n<li style=\"text-align: left;\">Snacks (lesson 2) such as crispy nuts or hummus<\/li>\n<li style=\"text-align: left;\">Homemade bread (lesson 4) spread with nut butters, tahini or hummus<\/li>\n<li style=\"text-align: left;\">Soups (lesson 5)<\/li>\n<li style=\"text-align: left;\">Raw vegetable &amp; salad dishes, including legume based salads (see lesson 6)<\/li>\n<\/ul>\n<h4 style=\"text-align: left;\" align=\"center\">Soaking and Cooking Legumes<\/h4>\n<p style=\"text-align: left;\" align=\"center\">Soybeans:\u00a0Soaking doesn\u2019t neutralise anti-nutrients. Only eat fermented soy products.<\/p>\n<p style=\"text-align: left;\">All other whole legumes:<\/p>\n<p style=\"text-align: left;\">Soak 8-24 hours (or even longer is OK) in warm water with an acidic medium added (whey, kefir, yoghurt, lemon juice, etc). Drain, rinse well, add fresh water and simmer till cooked. Add salt after cooking, as adding it earlier can make them tough. See chart below for times.<\/p>\n<p style=\"text-align: left;\">Qty<\/p>\n<p style=\"text-align: left;\">Qty of whey<\/p>\n<p style=\"text-align: left;\">Soak time<\/p>\n<p style=\"text-align: left;\">Approx cooking time<\/p>\n<p style=\"text-align: left;\">Lentils, channa dhal, split peas<\/p>\n<p style=\"text-align: left;\">2 cups<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">7 hours<\/p>\n<p style=\"text-align: left;\">About an hour<\/p>\n<p style=\"text-align: left;\">Black eyed peas<\/p>\n<p style=\"text-align: left;\">2 cups<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">12 hours<\/p>\n<p style=\"text-align: left;\">1-2 hours<\/p>\n<p style=\"text-align: left;\">Kidney beans<\/p>\n<p style=\"text-align: left;\">2 cups<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">12 hours<\/p>\n<p style=\"text-align: left;\">6-8 hours<\/p>\n<p style=\"text-align: left;\">Black, pinto, borlotti beans<\/p>\n<p style=\"text-align: left;\">2 cups<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">12-24 hours, depending on size<\/p>\n<p style=\"text-align: left;\">4-8 hours<\/p>\n<p style=\"text-align: left;\">White beans<\/p>\n<p style=\"text-align: left;\">2 cups<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">24 hours<\/p>\n<p style=\"text-align: left;\">At least 4 hours<\/p>\n<p style=\"text-align: left;\">Chick peas (garbanzo)<\/p>\n<p style=\"text-align: left;\">1 cup<\/p>\n<p style=\"text-align: left;\">2 Tbs<\/p>\n<p style=\"text-align: left;\">24 hours<\/p>\n<p style=\"text-align: left;\">About 6 hours<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jump straight to the suggested recipes This lesson covers dishes that are especially suitable for vegetarians, but can be enjoyed by all. Some make tasty accompaniments to meat and vegetable meals, as your carb portion. People choose vegetarian or vegan diets for a variety of reasons. Many of these reasons I have no argument with. But I do have a problem with the commonly held belief that a vegetarian diet is better than an omnivorous [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":263,"menu_order":9,"comment_status":"closed","ping_status":"closed","template":"template-fullwidth.php","meta":[],"_links":{"self":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/184"}],"collection":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/comments?post=184"}],"version-history":[{"count":10,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/184\/revisions"}],"predecessor-version":[{"id":2098,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/184\/revisions\/2098"}],"up":[{"embeddable":true,"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/pages\/263"}],"wp:attachment":[{"href":"http:\/\/www.frot.co.nz\/design\/recipes\/wp-json\/wp\/v2\/media?parent=184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}