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Veganuary - Pulses are great for your gut microbiome!

Writer's picture: jane1251jane1251

For the end of Veganuary we’re featuring Pulses – that’s peas, beans and lentils. These plant foods are staple in most vegan diets, providing protein, energy, vitamins and minerals, but also very importantly, fibre, which is important for your gut microbiome. They’re good for farming, fixing nitrogen in the soil, they’re cheap and versatile – what’s not to love?


We import a huge variety of pulses but our suppliers, HodmeDod, are on a mission to show just what can be grown here in the UK. They supply UK-grown pulses such as lentils and chick peas, but also other surprises like quinoa and chia seeds. Our recipe this week uses the fava bean, a kind of broad bean which used to be widely eaten here and which is the base for the Egyptian national dish, Ful Medames.



And if you’re thinking of looking after the health of your microbiome, next month here in the Storehouse will be Fermentation February!


Ful Medames – the Egyptian national dish, but much in Egypt is made from British imported beans!


This recipe will make a lot! Use as guidance only – the only essential ingredients are the beans, oil and salt.


Ingredients


  • 500g Whole fava beans

  • 2 dessert spoons of ground cumin

  • 1 to 2 Green chillies (not too hot) or 1 tsp chilli flakes

  • 3 or 4 Cloves of garlic 

  • The juice of a large lemon

  • 75ml of olive oil (maybe more - or less if you lose your nerve... please don't!)

  • Salt


Method

  1. Soak the beans overnight.

  2. Rinse and drain the soaked beans and cook until very soft (30 to 40 minutes in an open pan, 20 minutes in a pressure cooker).

  3. In a mortar with a pestle crush together the garlic and chilli - chopping is fine, but crushing brings more flavour.

  4. Drain the beans, then cover with water and bring to a simmer. Add the salt, garlic and chilli and the cumin, continue to gently simmer and begin crushing the beans with a fork or potato masher. There should be some whole beans, some crushed, all in a thickish sauce. Add more cooking water if need be. When the ful looks good – it could be thick or soupy - take it off the heat, let it cool a little and add the lemon juice.

  5. Pour over what seems a disturbingly large amount of olive oil (this will stir in as you serve). It's done. 

  6. Traditionally eaten for breakfast/brunch with some added chopped tomato and onion and salt and chilli flakes to add to taste (and more oil).

  7. And best eaten with warm flatbreads.

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