The Power of Pulses

Cost effective, versatile and incredibly healthy, legumes deserve a front-row seat. These humble, nutrient-rich ingredients are more than just fillers; they’re powerhouses of flavour, texture, and health benefits that can elevate your dishes while keeping costs in check. As a Dietitian, I typically dismiss any claims of an ingredient being labelled a ‘superfood’, but I truly believe legumes are great candidates.

Legumes — including beans, lentils, chickpeas, peas, and fava beans — are PACKED with nutrients. They're an excellent source of plant-based protein, making them essential in vegetarian and vegan menus. High in fibre, they aid digestion and help regulate blood sugar levels & cholesterol. Legumes also contain important minerals like iron, magnesium, and potassium, and they're naturally low in fat.

Studies have shown that diets rich in legumes can reduce the risk of heart disease, lower cholesterol levels, and contribute to long-term weight management. They're also environmentally friendly, requiring fewer resources to produce than animal-based proteins.

Good For You... & your business!

Cost-Effective:

Legumes are affordable and shelf-stable, making them a budget-friendly ingredient for both large-scale meal prep and specialty dishes.

Culinary Versatility:

From adding crunch to a salad with Roasted Chickpeas to rich, creamy spreads, legumes can be featured in nearly every section of your menu.

Allergy-Friendly & Inclusive:

Legumes are naturally gluten-free and nut-free, offering inclusive options for those with dietary restrictions and lifestyle choices.

Customer Demand for Healthier Choices:

As diners become more health-conscious, legume-based dishes help meet the demand for plant-forward, protein-rich meals.
 

3 Legume Recipes to Add To Your Menu

Creamy Greek-style Fava Spread with Caramelised Onions and Capers

Serve with our Rosemary & Lamb Premium Filo and a hearty Horiatiki (Greek) salad.

Ingredients:

For the Spread:

• 250g (about 1¼ cups) yellow split peas
• ½ red onion, roughly chopped
• 2 small garlic cloves, finely grated
• ¾ to 1 tsp fine sea salt, adjust to taste
• 1 bay leaf
• 1 tsp dried thyme
• 2 tbsp fresh lemon juice
• Freshly ground black pepper, to taste
• 1 tbsp (or more) extra virgin olive oil
• Sweet paprika, for garnish
• 2 tbsp capers, for serving
• Thinly sliced red onion or caramelised onion (see below)

For the Caramelised Onions:

• 2 medium red onions
• 1-2 tsp brown sugar
• 1 tbsp balsamic vinegar
• 2 tbsp olive oil
• A pinch of salt
• A splash of water (for deglazing)

Method:

1.       Place the dried thyme in a tea infuser or mesh strainer and steep it in a cup of hot water to create a simple infusion. Set aside.

2.       In a small bowl, combine the grated garlic and lemon juice. Let this sit to mellow the garlic’s sharpness.

3.       Rinse the split peas thoroughly under cold water, removing any debris, until the water runs clear.

4.       Transfer the peas to a pot and cover with about 2.5 cm of water. Bring to a gentle boil.

5.       Once boiling, skim off any foam that rises to the surface.

6.       Add the bay leaf, half of the chopped red onion, and the thyme infusion to the pot. Partially cover with a lid and simmer over low to medium heat for 45 minutes to an hour, until the peas are completely soft. Add more water as needed during cooking to keep the peas just submerged.

7.       Once cooked and very soft, remove the bay leaf and transfer the mixture to a blender, food processor, or use an immersion blender to purée until smooth.

8.       Add the garlic-lemon mixture, salt, pepper, and olive oil. Blend again until creamy and well combined. If the spread is too thick, drizzle in a bit of water and continue blending. The mixture will thicken slightly as it cools.

9.       To caramelise the onions, heat olive oil in a pan over low heat. Slice the red onions into thin rings and add them to the pan, stirring to coat evenly.

10.  Cook the onions slowly over low heat, stirring occasionally, until soft and starting to colour — about 20-30 minutes.

11.  Stir in the brown sugar, balsamic vinegar, and a pinch of salt. Continue cooking, then add a splash of water to deglaze the pan and cook off any remaining liquid until the onions are sticky and golden.

12.  To serve, spoon the warm or room-temperature fava onto a plate or bowl. Drizzle with olive oil, top with caramelised onions or finely sliced raw red onion, a few capers, and a sprinkle of sweet paprika.

Crispy Spiced Chickpea Salad with Shallot Dressing

Serve alongside our Oven Roasted Vegetable Gourmet Scroll.

Ingredients:

For the Chickpeas:

• 1 can cooked chickpeas, rinsed and drained
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp dried oregano
• ½ tsp kosher salt
• ½ tsp freshly ground black pepper

For the Salad:

• 8 cups butter lettuce, roughly chopped
• 1 cup grape or cherry tomatoes, halved or quartered
• ? cup cucumber, diced
• ½ cup olives, pitted and roughly chopped
• ½ cup goat cheese, crumbled

For the Shallot Vinaigrette:

• 1 small shallot, finely minced
• ¼ cup red wine vinegar
• 1½ tbsp honey
• ¼ tsp salt
• ¼ tsp pepper
• ½ cup extra virgin olive oil

Method :

1. Set your oven to 220°C.
2. Spread the chickpeas on a baking tray, drizzle with olive oil, and toss to coat evenly.
3. Season the chickpeas with paprika, garlic powder, oregano, salt, and pepper. Shake the tray gently to ensure even coverage.
4. Roast the chickpeas for 15 minutes, stir them, then return to the oven for another 10-15 minutes, or until golden and crispy. Set aside to cool slightly.
5. While the chickpeas roast, prepare the salad. In a large serving bowl, combine the chopped butter lettuce, tomatoes, cucumber, olives, and goat cheese.
6. To make the dressing, whisk together the minced shallot, vinegar, honey, salt, and pepper in a small bowl or jar. Slowly pour in the olive oil while whisking to create a smooth, blended vinaigrette.
7. Drizzle the dressing over the salad and toss gently to combine.
8. Top the salad with the warm roasted chickpeas just before serving for maximum crunch.

Mexican Street Corn-Inspired Black bean Salad

Pair with our Mexican Filo and a wedge of lime.

Ingredients:

For the Salad:

• 1 cup uncooked quinoa
• 5 ears of fresh sweet corn, kernels removed
• 1 can black beans, drained and rinsed
• 2-3 cups capsicums, thinly sliced
• Olive oil, for sautéing
• Juice of 1 lime
• 1 cup fresh coriander, chopped

For the Dressing:

• ? cup mayonnaise
• ¼ cup buttermilk
• 1 garlic clove, finely grated or minced
• 1 tsp chili powder
• ½ to 1 tsp salt, to taste
• Zest and juice of 2 limes

For Garnish:

• ¼ cup crumbled Cotija cheese

Method:

1. Rinse the quinoa under cold water and cook according to package instructions. Let it cool while you prepare the rest of the salad.
2. In a large pan, heat a generous splash of olive oil over medium heat. Add the sliced capsicum and cook slowly, stirring occasionally, until they become soft, slightly browned, and fragrant — about 20 minutes.
3. Once the capsicum is cooked, squeeze in a bit of lime juice to deglaze the pan and lift the caramelized bits from the bottom for extra flavour.
4. While the capsicum cooks, whisk together the mayonnaise, buttermilk, garlic, chili powder, salt, lime juice, and lime zest in a bowl or jar. Taste and adjust seasoning — it should be tangy and flavourful since it will coat the salad base.
5. In a large mixing bowl or on a platter, combine the cooked quinoa, fresh corn, black beans, sautéed capsicum, and chopped coriander.
6. Just before serving, drizzle the salad with the dressing and toss everything together, or leave it layered for a composed look. Sprinkle the Cotija cheese over the top.

Legumes are more than just a trend — they're a simple, nutritious, and flavour-packed ingredient that can add both value and variety to your menu. With minimal effort, they can become a staple that keeps your dishes fresh, affordable, and inclusive.