[vc_row][vc_column][vc_column_text]It’s easy to be educated on the benefits of eating certain foods, but we mostly want to know how to put it into practice and apply it to our daily eating routine. Here are a few more recipes celebrating dry beans, peas and lentils to inspire you to include them in your diet today. [vc_empty_space height=”20″][vc_column_text]

Veggie Burgers (serves 6)

[vc_empty_space height=”18″][vc_single_image image=”4588″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]350 g butternut cubes

350 g sweet potato cubes

150 g lentils, cooked

2 ml ground cinnamon

2 ml ground nutmeg

30 ml extra virgin olive oil

Salt & ground black pepper

1/2 cup ground almonds

1 whole ice berg lettuce [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]

1. Preheat the oven to 180°C.
2. Add butternut, sweet potato and oil in a roasting tray. Sprinkle cinnamon, nutmeg, salt and pepper.
3. Roast in the oven for 30 minutes, until soft. Leave butternut and sweet potato to cool.
4. Mix lentils, veg and half the almonds in a bowl. Mash the mixture together until even. Taste and add more seasoning if necessary.
5. Split the mixture into 6 evenly sized balls. Shape into burger patties and coat in the remaining almonds.
6. Drizzle oil into a non-stick frying pan on medium heat. Fry the patties for 1 minute on each side until golden brown.
7. Put your burger patty on the middle of a whole ice berg leaf. Wrap your burger up in a lettuce leaf and serve.
8. Add favourite burger toppings like guacamole, salsa and fresh sprouts.

Source: Association for Dietetics in South Africa [/mkdf_accordion][mkdf_separator position=”center” color=”#eaeaea” border_style=”solid” width=”400″ thickness=”1″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Beans and Roasted vegetables (serves 4-6)

[vc_empty_space height=”18″][vc_single_image image=”4591″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]1 x 410 g tin of sugar beans, drained

1 x 410 g tin of red kidney beans, drained

2 large butternut, peeled and cubed

2 medium carrots, sliced

2 medium potatoes, cubed

2 medium brinjals, sliced

20 ml basil

20 ml thyme

2,5 ml salt

Pepper to taste

375 mixed dried fruit

20 ml olive oil

45 ml white wine vinegar

125 ml parsley, chopped [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]

1. Line a baking pan with foil and spray with cooking spray.
2. Combine the vegetables on the pan. Add the herbs and spray generously with a cooking spray.
3. Bake uncovered for 2 hours at 200 ºC.
4. Add the mixed fruit, beans and seasoning during the last 10 minutes.
5. Spoon the vegetables into a serving bowl. Drizzle oil, vinegar and parsley over the vegetables. Serve hot.

Source: Dry Bean Producers’ Organisation; Recipe: Engela van Eyssen [/mkdf_accordion][mkdf_separator position=”center” color=”#eaeaea” border_style=”solid” width=”400″ thickness=”1″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Lentil, Pea and Sweet Potato Curry (serves 4)

[vc_empty_space height=”18″][vc_single_image image=”4590″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]2 tbsp avocado oil

2 onions, finely chopped

2 cloves garlic, minced (crushed)

2 carrots, finely chopped or grated

2 tsp grated fresh ginger

2 tsp ground coriander

1 tsp ground cumin

1 tsp ground turmeric

½ tsp ground cinnamon

½ tsp chili powder

1 large sweet potato, peeled and cut into bite-size cubes

½ cup red lentils

5 tomatoes, chopped

1 cup reduced fat coconut milk

1 cup vegetable or chicken stock

1 tsp garam masala

1 pinch of salt

1 tsp honey or brown sugar

1 cup basmati rice

1 cup green peas

2 tbsp chopped fresh coriander

1 tbsp lemon juice

Tomato and onion salsa

2 tomatoes chopped

1/2 onion finely chopped

Combine the tomato and onion and season, mix and enjoy served with your curry. [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]

1. Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
2. Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
3. Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
4. Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
5. While the curry simmers, cook the rice.
6. Add the peas to the curry and simmer, uncovered, for 5 minutes.
7. Remove from the heat and stir in the coriander and lemon juice.
8. Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.

[mkdf_accordion_tab icon_pack=”” title=”Variations”][vc_column_text]

• Replace the coriander with fresh mint. Serve with naan bread instead of rice.
• For more nutrients add in a cup of frozen veg.

Source: Association for Dietetics in South Africa [/mkdf_accordion][mkdf_separator position=”center” color=”#eaeaea” border_style=”solid” width=”400″ thickness=”1″][/vc_column][/vc_row]