Eat Your Pulses – Lentil Tart Recipe

In 2013, the United Nations designated 2016 as the year of the pulses.

And, there are reasons why you should fall inlove with the little miracles. They are high in protein, vitamins and minerals, low in fat, cholesterol-free and a good source of fibre, pulses are disease-busting and are cheaper than animal based protein.

Here are five reasons you should choose pulses:

  1. Pulses are a great source of protein. This means they can be particularly important for people who do not get protein by eating meat, fish or dairy products.
  2. Pulses can also be a healthy choice for meat-eaters. You can add pulses to soups, casseroles and meat sauces to add extra texture and flavour. This means you can use less meat, which makes the dish lower in fat and cheaper.
  3.  Pulses are a good source of iron. An inadequate iron intake can lead to impaired cognitive function, poor exercise performance , lack of stamina and reduced focus. It can also weaken the immune system.
  4. Pulses are a starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and type 2 diabetes. Pulses protect against diseases.
  5. Pulse crops are one of the most environmentally friendly crops a farmer can grow. Water use in vegetables and pulses is typically much lower than that used in meat production. Pulses also contribute to soil quality by fixing nitrogen in the soil and are often used as a rotation crop.

Lentil tarts

Makes 12 tarts

  • Ingredients
  • Method
  • Drain and mash lentils. Chop onion and fry in vegetable oil. Set aside.
  • Cook flour until light brown.
  • Mix flour, mashed lentils, spices and onion and set aside to cool.
  • Form mixture into tart shape and coat with breadcrumbs.
  • Heat the oil and deep-fry tarts until gold and crispy on both sides.
  • Let cool for a minute and serve.
  • Serve these delicious lentil tarts with barley or brown rice.
  • 2 cups cooked Pouyoukas or Lion lentils
  • 1 small onion
  • 1 tablespoon (15 ml) white flour
  • 1 teaspoon (5 ml) dried mint
  • 1 teaspoon (5 ml) spice mix
  • 1 tablespoon (15 ml) vegetable oil
  • 1 cup bread crumbs

For more recipes and facts, visit the International year of the Pulses’ website at http://iyp2016.org/

Recipe by AGT foods and Pouykas foods

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