GRAINS - Leathams

THE PULSES, GRAINS & BEANS
ENCYCLOPEDIA
CONTENTS
Grains
1.
Black Barley
2.
Bulgar Wheat
3.
Spelt
4.
Farro
5.
Freekeh
6.
Kamut®
7.
Wheatberries
8.
Quinoa
9.
Amaranth
10.
Buckwheat
11.
Tarhana
12.
Teff
13.
Maftoul
14.
Charcoal Wheat
Pulses
1. Puy Lentils
2. Black Beluga® Lentils
3. Lentilles Verte Du Berry
4. Green Lentils
Seeds
1. Chia Seeds
2. Flax Seeds
3. Hemp Seeds
Beans
1. Mung Beans
2. Pinto Beans
3. Adzuki Beans
4. Soya Beans
GRAINS
Black Barley
(Hordeum Vulgare)
Profile
Indian harvest black barley dates back centuries. This grain has been described as hearty, earthy and wholesome, perfect for
nostalgic dishes. It’s shape is said to resemble a coffee bean and its black and white speckled surface takes on a glossy
mahogany colour when cooked.
Where grown
Black Barley originates from Ethiopia but is now grown in the USA
Varieties
Black barley is a variety of barley also know as purple hull-less barley.
The taste test
With its bran intact, black barley retains its firm, plump texture during cooking making it perfect in soups and stuffing's & stews. It is
great mixed with other grains due its somewhat chewy texture.
Health benefits
Unlike pearl barley which has been hulled, steamed and polished, black barley is intact and high in wholegrain nutrition such as
vitamins B & E, calcium, iron and potassium. It is also a good source of fibre.
Did you know…
Black barley is the only grain that can go from field to fork without being processed, because the bran layer stays attached to the
kernel and is edible.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 45 minutes. Rinse to remove excess starch,
drain and serve.
How to serve
Wild Mushroom, Bacon & Barley Risotto
Bulgur Wheat
Profile
Bulgur wheat is one of the world’s oldest processed foods. Most often formed from durum wheat, it is steamed, hulled and dried,
then coarsely ground to give the characteristic pale-brown colour and pointy shape of the grains.
Where grown
Originating from the Middle East, this grain features in the popular traditional dishes, Tabbouleh and Kibbeh
Varieties
Bulgur Wheat is also known as bulgar or burghul wheat and is not to be confused with its lesser processed cousin, cracked wheat.
The taste test
Bulgur wheat has a wonderfully nutty flavour with a texture resembling couscous, light and fluffy yet slightly chewy. Available in
coarse, medium and fine grinds, it softens the texture of wholesome grain salads and is a nutritious alternative to rice in many
dishes such as pilaf.
Health benefits
Bulgur wheat is rich in protein and minerals such as iron and folic acid. As well as providing plenty of fibre, it adds a whole wheat
component when used in bread and bakery goods.
Did you know…
Traditionally, the outer bran husks were removed by rubbing moistened wheat between one’s hands.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 15 minutes. Rinse to remove excess starch,
drain & serve
How to serve
Bulgur Wheat, Feta & Herb Salad
Spelt
(Triticum aestivum spelta)
Profile
Spelt is also known as dinkel wheat or hulled wheat and is one of the ancient wheat varieties, dating back to the fifth millennium
BC.
Where grown
Spelt is now grown in Central Europe and Northern Spain.
Varieties
Pearled spelt has had its hull removed and the outer bran layer has been polished off ‘pearled’ to give a smooth skinned tender
grain.
The taste test
Although similar to barley, spelt has a less earthy, cleaner, sweeter and nuttier bite. Perfect in soups and paired with earthy winter
greens such as kale broccoli and spinach. Spelt flour is used frequently in bakery products such as bread, biscuits, cracker and
pretzels for its slightly sweet, nutty flavour.
Health benefits
Spelt contains gluten and is therefore not suitable for coeliacs, however it has more protein, B vitamins and iron than its cousin
wheat and is an excellent source of magnesium and fibre.
Did you know…
Spelt is distilled to make vodka in Poland.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 45-60 minutes (30 minutes for pearled
variety). Rinse to remove excess starch, drain & serve.
How to serve
Leek & Broccoli Speltotto
Farro
(Triticum turgidum dicoccum)
Profile
There is much debate over the true identity of this grain. Emmer which is grown in the mountainous regions of Tuscany is known as
‘true farro’, however there are three ancient grains, (one of them being spelt), grown across the regions of Italy, which are
commonly known as farro due to their similar characteristics.
Where Grown
Farro is grown in Italy
Varieties
Available in whole grain (pictured above) or pearled varieties
The Taste Test
Farro is prized for its nutty flavour and delicate yet firm chewy texture. It is perfect for rustic Italian dishes.
Health Facts
Rich in fibre and B vitamins (vitamin B and niacin) as well as the essential minerals, magnesium and zinc. Due to its complex
carbohydrate content, farro is said to stimulate the immune system, regulate blood sugar levels and lower cholesterol.
Did you Know…
The Romans ground farro into a paste and cooked it to form a staple polenta dish called ‘plus’.
How to Cook
Unlike spelt, farro should be soaked over night (8 hours). Rinse under running water. Place in a pan of fresh water. Bring to the boil
and simmer for approximately 2 hours. Rinse to remove excess starch, drain & serve.
How to Serve
Farro Salad with Roasted Vegetables
Freekeh
Profile
Freekeh, sometimes spelt ‘frikeh’ or ‘farik’ in Arabic, meaning ‘rubbed’, is a traditional Middle Eastern grain. It is harvested young
whilst the wheat is still green and the seeds are soft. After sun-drying the wheat is piled up and set on fire. Whilst the straw and chaf
burn off, the young moist seeds remain intact. The wheat is then further dried and rubbed to give its characteristic texture, colour
and flavour.
Where grown
Freekeh originated in the U.S but the majority is now harvested in Australia.
Varieties
Wholegrain or cracked varieties are available. Cracking of the grain gives a green bulgur appearance.
The taste test
Like other similar wheat grains, freekeh is earthy and nutty, but it is its wonderful smokiness which makes this Middle Eastern crop so
unique. Chefs are in ore of its texture and depth of flavour.
Health facts
Freekeh is considered a ‘supergrain’ by some people, it is a high protein alternative to couscous or white rice and contains many
of the same nutrients as farro and quinoa. Its high fibre content (up to four times that of brown rice) and low glycemic index make
it a good regulator of blood sugar levels for diabetes sufferers.
Did you know…
The Egyptians stuff pigeons with this wholesome grain.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 15 minutes (40 minutes for wholewheat
variety). Rinse to remove excess starch, drain and serve.
How to serve
Freekeh pilaf
Khorasan Wheat
Kamut®
(Triticum turgidum turanicum)
Profile
Khorosan wheat is commonly known and marketed under the name Kamut®. This ancient grain is thought to originate from Egypt
where it is now know as Balady durum which translates to “native Durum”.
Where grown
Now grown in North America.
The taste test
Kamut® is visually similar to brown basmati rice but is twice the size of modern wheat. It is know for its sweet, nutty flavour and
smooth texture and like spelt, it can be used in bread and pasta.
Health facts
Compared to modern wheat, Kamut® is higher in protein and minerals such as selenium, zinc and magnesium although it is lower
in fibre. It is known as a high energy grain and because of its low oxidation levels it loses little nutrition when ground or processed.
Did you know…
This ancient grain is shrouded in mystery and its exact origin remains unknown.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 40-45. Rinse to remove excess starch,
drain and serve.
How to serve
Warm Kamut® Salad with Cranberries & Feta
Wheatberries
Profile
These golden-coloured wheat grains are whole, unprocessed wheat kernels,
containing all three parts of the grain having been stripped of their inedible
outermost hull only.
Varieties
Wheatberries are the least processed form of wheat and come in many varieties:
hard or soft, winter or spring, and red or white.
The taste test
Wheatberries have a sweet, creamy yet nutty flavour which works just as well in
savoury meat and vegetable dishes as it does in sweeter puddings and breakfast
dishes. They also hold their shape and chewy texture even after long cooking,
perfect for winter soups.
Health facts
Wheatberries are high in fibre and low in calories. Wheat is naturally rich in folate,
calcium, phosphorous, zinc, copper, iron, vitamin E and many B vitamins, almost all
of which are lost in refined flour products.
Did you know…
Wheatberries are the primary ingredient for Eastern European Christmas porridge
called kutya!
How to Cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and
simmer for 25 minutes. Rinse to remove excess starch, drain and serve
How to Serve Wheatberry risotto with roasted beets
Quinoa
Profile
Quinoa (pronounced keen-wah or kin-wa) is a tiny bead-shaped seed with a bitter flavour and firm texture. Once cooked, the
grains quadruple in size and become almost translucent.
Where grown
Peru, Bolivia, Ecuador
Varieties
Quinoa can be red, white and dark brown.
The taste test
Quinoa has a nutty flavour and a really good texture and bite.
Health benefits
Quinoa is great for a healthy and balanced diet. It is the only grain that can be described as the perfect protein source. It
contains protein, iron, magnesium and phosphorus. It is a prebiotic, gluten free super food that can help to control your blood
sugar levels and provides a great source of fibre.
Did you know…
Quinoa has been described as the ideal food and is used to feed astronauts during space travel.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 20 minutes. Rinse to remove excess starch,
drain and serve.
How to serve
Superfood Black bean and quinoa salad
Amaranth
(Amaranthus spp.)
Profile
The amaranth grain is cultivated from a plant of the same name. Its flowers are densely packed with seeds, producing as many as
60,000. The plant is a relative of beets, spinach and Swiss chard and therefore has many of the same nutritional benefits.
Where grown
Mexico & other Central American countries.
Varieties
Amaranth grains, popped or puffed amaranth and amaranth flour.
The taste test
Amaranth has a subtle, slightly peppery flavour and is neither sweet nor savory. When cooked it resembles brown caviar. Try it
cooked as porridge or mixed with other grains in salads to enhance the nutritional content. In South America the grain is popped
and sold as street food. When popped it takes on a nuttier flavour and crunchy texture.
Health facts
Amaranth is packed with nutrition, it is rich in protein and minerals such as magnesium, iron, calcium and phosphorus. It has 3 times
the fibre found in wheat and is gluten free. Most importantly it’s unusually rich in the amino acid lysine often lacking in grains.
Did you know…
Amaranth has been cultivated as a grain for 8,000 years and was a staple in Aztec times contributing 80% of their dietary intake.
How to cook
Place in a pan of fresh water. Bring to the boil, cover and simmer for 20 minutes or until the grains are fluffy and the water is
absorbed.
How to serve
Amaranth Porridge
Find out more about Amaranth from The Wholegrains Council
Buckwheat
(Fagopyrum esculentum)
Profile
Contrary to their name, Buckwheat kernels are not classed as a cereal but rather a fruit. The Buckwheat plant is cultivated for its
triangular shaped seeds also known as groats. The dark kernels are hulled to reveal the light coloured seed within. In Eastern
Europe the seeds are toasted to produce a nuttier flavoured product named Kasha.
Where grown
Buckwheat was first cultivated in South East Asia but is now grown worldwide.
The taste test
Buckwheat has an intense, earthy, nutty and slightly smoky flavour and slightly chewy texture. It can be served as breakfast
porridge with milk, or ground into flour for blini pancakes, bread and noodles.
Health facts
Buckwheat is rich in the minerals magnesium and manganese as well as dietary fibre
Did you know…
The nectar from the Buckwheat flower makes a dark coloured honey.
How to cook
Bring a pan of water to the boil, stir in buckwheat and simmer on a low heat for 6-8 minutes. Remove from the heat, cover and
leave to stand for a few minutes and serve.
How to serve
Buckwheat & Rice Salad with Dried Cherries & Hazelnuts
Tarhana
Profile
Tarhana often translated to “sour dough soup” or “crushed wheat soup”, is a dried food product made from a mixture of wheat
flour, yeast and yogurt or fermented milk. The mixture/dough is left to ferment, before being dried in the sun and then ground and
sieved into a course powder. It is usually made into a thick soup with water, stock or milk. As it is both acid and low in moisture the
milk proteins keep for long periods.
Varieties
There are two kinds of tarhana, with yoghurt (above left) and wholemeal wheat tarhana from Crete (above right). The Turkish
tarhana consists of cracked wheat (or flour), yoghurt, and vegetables fermented then dried. The Greek trahana contains only
cracked wheat or a cous cous-like paste and fermented milk.
The taste test
The fermentation produces lactic acid and other compounds giving Tarhana its characteristic sour taste. In Cyprus, it is considered
a national specialty and is often served with pieces of halloumi cheese in it. In Albania it is made with wheat flour and yoghurt into
small pasta-like chunks which are dried and crushed. In Istanbul they add tomato, stock and herbs to the mix.
Health benefits
Tarhana is high in fibre and vitamins A, B1 and B2.
How to serve
Find out how its made here:
http://www.deliciousistanbul.com/blog/2012/10/25/sourdough-soup-tarhana/
Teff
Profile: Also known as lovegrass, teff is the world’s smallest cereal. Due to its small size, a very large percentage of its mass is made
up of the bran and germ of the seed. It is also difficult and expensive to remove the bran and germ of such a small grain, so almost
all teff products and teff flour are made of the whole grain.
Varieties: White and brown teff grain
Where grown: An important food grain in Ethiopia and Eritrea, where it is used to make injera. Teff is also grown on a small scale for
human consumption in India, Australia, the Netherlands and the United States, and as cattle feed in South Africa. Teff is believed to
have originated in Ethiopia between 4000 BCE and 1000 BCE and produces up to two-thirds of the total food provision of Ethiopia.
The Taste Test: White or ivory teff has the mild sweet and light flavor, with darker varieties having an earthier taste.
Health Benefits: Teff is low in fat and high in fibre and protein. It is also a good source of niacin, thiamin, riboflavin, zinc, magnesium,
copper, manganese, boron, phosphorous and potassium. Teff is considered to have an excellent amino acid composition and has
lysine levels higher than wheat or barley. It is also gluten-free, so appropriate for those with gluten intolerance or Coeliac disease
Did you know…: Teff can be used as a substitute for any flour in pastas, breads, pastries, cakes and puddings.
How to cook: How you cook teff depends on how you like to eat it. Dry cooking for 6-7 minutes, with 1 cup of teff in 1 cup of water,
then letting it stand covered for five minutes. This results in a grain with the texture of poppy seeds that’s great for sprinkling on
vegetables as a topping, or for adding to soups. Alternatively, cook for about 20 minutes, with 1 cup of teff in 3 cups of water
producing a creamier end product.
How to Serve: Banana bread with teff and chocolate
Find out more at: Wholegrain Council
Maftoul
Profile
Maftoul is pearly Palestinian couscous, made from whole grain flour. Similar to cous cous, maftoul grains are larger and rounder
than their North African cousin. This, combined with its bulgur wheat core give it added texture.
Where grown
Grown and hand pressed in Palestine
The Taste Test
Maftoul’s flavor is toasty, nutty and subtly fermented, perfect with Middle Eastern food, such as tagines or mixed into a salad
Health Benefits
It is low in fat and high in carbohydrates and protein
Did you know…
Maftoul is rarely mass produced and almost always handmade
How to cook
Maftoul is extremely easy to use; just cook it in boiling broth, on a ratio of 2 parts broth to one part maftoul, for about 15 minutes. It
can also be steamed and thankfully is far more forgiving in the kitchen than couscous, rice or pasta. Thanks to its solid bulgur core
and consistency, it will not go soggy as quickly and even when slightly overcooked it will still retain some of that 'al-dente' crunch
How to Serve
Maftoul recipes
Charcoal Wheat
Profile
‘Charcoal’ describes the unique, smoky colour of this ancient wheat in dry form. A naturally occurring hybrid wheat
that crosses ‘purple’ and ‘red’ wheat strains producing this unusual heirloom variety.
Where grown
An heirloom variety derived from a US seed bank
The taste test
When cooked, charcoal wheat reveals a rich, bronze hue and boasts a bold, nutty flavour
Did you know…
Charcoal wheat has been specially processed to aid cooking times and meet the demands of restaurant cooking.
Bring a pan of water to boil on the stove, then add the charcoal wheat, simmering for 35 minutes. Drain and serve.
How to serve
Tangerine Charcoal Wheat Salad
PULSES
Puy Lentils
Profile
Merchant Gourmet Puy Lentils take their name from Le Puy en Velay region in France where they are grown. Once an area of
volcanic activity, its fertile soil is perfect for the cultivation of Lentils. It is the volcanic soil itself which creates the unique taste of
lentils grown in Le Puy.
Where grown
Le Puy en Velay region in France
The taste test
Merchant Gourmet Puy Lentils are delicate, slightly peppery flavoured, with a firmer texture and finer skin than other lentils. They
have a characteristic dark green colour with blue marbling.
Health benefits
Puy lentils are rich in protein, glucose, minerals, and a good source of fibre. Nutritionists claim that lentils can assist with lowering
cholesterol levels and recommend a consumption of lentils several times per week.
Did you know…
Many still gather every summer at a festival to celebrate the harvest of the "Lentille Nouvelle" in the centre of Puy-en-Velay.
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 20-25 minutes. Rinse to remove excess
starch, drain and serve.
How to serve
Lamb Shanks with Garlic & Thyme Puy lentils
Black Beluga® Lentils
Profile
These small black lentils take their name from their visual similarity to Beluga caviar.
Where grown
Grown in the cool, dry climate of America’s northern plains.
Varieties
Other more common lentil varieties include red, yellow and green lentils.
The taste test
Unlike the common red and yellow lentils, Black Beluga® lentils retain their shape and al dente texture when cooked. Although
delicate tasting they are fantastic at absorbing flavour.
Health benefits
Beluga® lentils are high in dietary fibre and folates.
Did you know…
They are so delicious that Esau sold his birth right in the Bible for a taste of Lentil Stew!
How to cook
Rinse under running water. Place in a pan of fresh water. Bring to the boil and simmer for 20-25 minutes. Rinse to remove excess
starch, drain and serve.
How to serve
Beluga lentils with raz-el-hanout, pork fillet, dried apricots and tomatoes
Lentilles Vertes Du Berry
Profile: These green lentils are grown from Ancia lentil seeds, in the Berry region of France and have a similar flavour
and consistency to Puy Lentils
Where grown: Champagne Berrichonne area in the Berry region of central France. The crop flowers in July and is
harvested in September/October
Health Benefits
Rich in protein and fibre, a good source of B vitamins. Lentille Vertes to Berry, also contain iron, zinc and calcium, and
are gluten-free.
Did you know…
Lentils du Berry are PGI (Protected Geographical Indication) and Label Rouge accredited.
The taste test
A delicate sweet flavour with a hint of chestnut
How to cook
Boil for 20 minutes until tender in 6 cups of water to 2 cups of lentils
How to Serve
Lentil soup
Green Lentils
Profile
These can be pale or mottled green-brown in color with a glossy exterior. Grown from Ancia lentil seeds.
Where grown
Generally grown in France
The taste test
A natural, delicate, peppery and subtle nutty flavour and a solid, firm consistency.
Health benefits
High in fibre and B Vitamins and naturally low in fat. Good source of minerals and protein and suitable for vegetarians.
Did you know…
Green lentils are produced without the use of fertilisers, in small fields to minimise risks to crop.
How to cook
Green lentils can take upwards of 45 minutes to cook, but maintain a firm texture even after cooking.
How to serve
Ideal for salads and other side dishes
SEEDS
Chia Seeds
Profile
Chia is a species of plant in the mint family. Like Amaranth it is thought that the seed was first cultivated by the Aztecs. The word
Chia derives from the Mexican word ‘chian’ meaning oily.
Where grown
Native to Central America and Mexico
The taste test
Chia seeds are small oval shapes with a grey, brown, black and white mottled surface. They can be eaten raw, sprinkled onto
salads or added into smoothies, oatmeal, yogurt and other food products with no affect on taste.
Health facts
Chia seeds are rich in omega-3 fatty acids and antioxidants. They have a nutrient content similar to flax or sesame seeds and
studies have shown consumption can reduce inflammation, regulate blood sugar levels, enhance cognitive performance, aid
weight loss and reduce cholesterol. The nutrients in Chia are not destroyed by heating making it great for use in and on bread and
bakery products
Did you know…
In 2009 the European Union approved Chia seeds as a Novel food.
How to serve
Wholewheat Chia Seed Pancakes
Flax Seeds
Profile
Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health
benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we
have preliminary research to back up what Charlemagne suspected.
Varieties
Brown and golden linseed
Where grown
Cultivated in Egypt and China
The taste test
Flaxseeds have a mild nutty flavour and are delicious when sprinkled into salads, or alternatively can be ground into flour for use in
bread other baked products.
Health Benefits
Flaxseed is high in omega-3 fatty acids, important for maintaining a healthy body. Ideal for those who do not eat fish, which is the
most common source of omega-3 in many diets
Did you know…
Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the
soluble fibre, which adds structure to the food
How to serve
Flax seed pizza crust
Hemp Seeds
Profile
Hemp seeds come from the same hemp plant renowned for its durable fibre. The seeds of the plant are edible (known as hemp
seeds, or hemp nuts) and are used in a growing number of products today.
The taste test
Similar to sesame seeds, but even softer in texture. Hemp seeds taste a little like pine nuts, but have an even mellower, milder
flavour.
Health benefits
Hemp seeds contain all of the essential amino acids making them an ideal source of protein for vegans and raw foodists. The
essential fatty acids are abundant in hemp seeds and come in a ratio that is highly beneficial. Magnesium, iron and potassium are
in good supply along with fibre. Some of hemp seed's supply of antioxidants comes from its vitamin E content.
Did you know…
Although hemp comes from a variety of Cannabis, the plant contains extremely low levels (or none at all) of THC, which is
considered a drug in most countries. A similar situation would be the amount of opium found in poppy seeds.
How to serve
Homemade hemp milk
BEANS
Mung Beans
Profile
Mung beans are members of the legume family and are a good source of protein for vegetarians and meat-eaters alike.
Where grown
Native to the Indian sub-continent and cultivated in India, Pakistan, China, Thailand, Philippines, Indonesia, Burma, Bangladesh,
Vietnam, Laos and Cambodia
The taste test
Delicate and slightly sweet in flavour
Health benefits
Fantastic source of potassium and high in fibre, making them great for blood sugar control. They are easier and quicker to digest
than many other members of the legume family. These beans also include vitamin B, which is needed for the release of energy
from food, vitamin C, maintaining a strong immune system.
Did you know…
Mung beans are probably best known for their sprouts, used in Asian dishes and salads
How to cook
Boil in water until soft
How to serve
Mung bean curry
Pinto Beans
Profile
Related to kidney beans, pinto beans are an orange pink bean with rust-coloured specks, which is lost during the cooking process.
They are used widely in South American cuisine and are the most common bean consumed in the US
Where grown
These beans grow across Latin America and American south-west
The taste test
Pinto beans are often added to stews and spicy dishes such as chili-con-carne to add texture, but they also taste great plain, with
an earthy nutty flavour.
Health benefits
An excellent source of dietary fibre and protein. They contain good amounts of vitamins B1 and B9 (folate). They are also a good
source of magnesium, manganese, phosphorous, potassium, copper and iron
Did you know…
These are the original ingredient of Mexican re-fried beans
How to cook
Pinto beans need soaking for several hours before cooking, preferably overnight
How to serve
Frijoles de Olla
Adzuki Beans
Profile
The aduki bean is a tiny, reddish-brown bean with a cream coloured seam. It is particularly popular in Asian cooking, most often
used for sweet dishes including soups, desserts and as a dim sum filling.
Where grown
Widely cultivated in north-east Asia
The taste test
Sweet, nutty flavour
Health benefits
Aduki beans are regarded as the king of beans in Japan and are prized for their health-giving properties: reputedly benefitting the
liver and the kidneys.
Did you know…
In Japan and China aduki beans are often cooked, puréed and mixed with sugar to make a chocolately paste which is used to fill
cakes and desserts.
How to cook
Soak beans overnight in water. Drain and simmer in water for an hour. Alternatively, pressure cook the soaked beans in 2 cups of
water for 5-9 minutes at high pressure. If you don't have time to soak the beans, pressure cook for 15-20 minutes. If you are making
a dish and want to retain the colour, shape and aroma of the bean, do not soak before cooking.
How to Serve
Adzuki bean stew
Soya Beans
Profile
The soya bean is a species of legume, widely grown for its edible bean, that has a number of uses. Maybe better known in their
fermented state for soy sauce or as a lactose alternative in products such as milk and butter.
Where grown
Native to East Asia
The taste test
Mild slightly nutty flavour
Health benefits
Containing 40% protein, more than any other plant based product, soya beans are hailed as the most protective bean. They are
also the only bean to contain all eight amino acids.
Did you know…
They have even been found have anti-aging properties, boosting collagen in the skin to reduce the visible sign of wrinkles
How to cook
Soak overnight for several hours and then boil for 20-25 minutes
How to serve
Roasted soya nuts
GRAINS & SEEDS NUTRITIONALS
Grams per 100g serving
Grain / Seed
Protein
Gluten
Free
Dietary
Fibre
Chia
Teff
Kaniwa
Kawicha
Bulgur wheat
Spelt (Dry)
Spelt (Pouch)
Wholewheat Giant Couscous
Black Barley
Black rice
Camargue red rice
Purple Priarie Barley
Charcoal wheat
Freekeh
Beluga® Lentils (Dry)
Beluga® Lentils (Pouch)
Lentille Verte Du Berry
Puy Lentils (Dry)
Puy lentils (Pouch)
Wheatberries
Grains, Red Rice and Quinoa (Pouch)
Quinoa (Pouch)
Mixed Grains (Pouch)
White quinoa (Dry)
Red quinoa (Dry)
21.2g
13g
12.2g
13.9g
12.6g
16g
5.3g
12g
8.4g
8.1g
8.0g
14.2g
15.5g
11.5g
24.3g
10.9g
24.3g
23g
11g
14g
6.4g
6.1g
8.0g
14.1g
13.1g
Yes
Yes
Yes
Yes
No
No
No
No
Yes
Yes
Yes
No
No
No
Yes
Yes
Yes
Yes
Yes
No
No
Yes
No
Yes
Yes
31.4g
8g
10.5g
2.3g
4.0g
10.71g
3.8g
7.4g
15.6g
3g
4.0g
21.42g
13.3g
2.5g
8.9g
5.2g
8.9g
20g
7.1g
7.7g
3.7g
4.0g
3.6g
5.7g
5.9g
Suitable for
Vegans
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Allergens
None
None
None
None
Gluten
Gluten
Gluten
Gluten
Gluten
None
None
Gluten
Gluten
Gluten
None
None
None
None
None
Gluten
Gluten
None
Gluten, Soya
None
None