everything you need to know for Punjabi cookery

Everything you need to know about pulses…
for Punjabi cookery.
International Year of Pulses -2016
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Contents
What are pulses and legumes?
Farming and the environment.
The most important facts about pulses/Why you should include them in
your diet
Pulses and your health.
Washing pulses
How to cook pulses
How to store pulses
How to sprout pulses
Well known dishes that contain pulses
Recipes
How to reduce your red meat intake by introducing pulses into your
cookery
Pulse pairing
Full list of pulses
Names of popular Indian pulses in Hindi/Punjabi
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. What are pulses and legumes?
The term ‘pulses’ refers to the dried form of beans, peas and lentils (think
chickpeas, kidney beans, red split lentils, dried split peas etc.)
The term ‘legumes’ always refers to the fresh forms of beans or peas, so
for example, petit pois or edamame are not pulses, but are classed as
legumes.
What can be confusing is that the legume family also covers all the types of
beans peas and lentils, so within that group, there are also dried beans,
peas and lentils, as well as the fresh forms. This means that pulses are a
sub-group of legumes.
Indian, Middle Eastern and Mexican food all use pulses heavily in their
traditional cooking. Vegetarians and vegans adopt the diets of this region
because of the variety of dishes and extensive sources of protein and
nutrients and minimal use of animal products.
Pulses make such a valuable addition to your diet for many reasons. Firstly,
they are very economical and, as they are a dried product, can be stored
for at least 12 months in your larder or pantry, there for you, whenever
you need them.
Farming and the environment.
Approximately 90% of pulses are grown by family farmers. Growing pulses
as opposed to raising cattle for meat consumption is also kinder to the
environment and beneficial to farmer’s livelihoods. Farmers who grow
pulses have the option to both eat and sell their harvest.
Pulses are kind to the planet (to grow 450g of pulses requires 43 gallons of
water, whereas it requires 800-1000 gallons of water to raise the
equivalent weight of meat).
They foster sustainable agriculture and soil protection. Pulses improve the
absorption of carbon in soils. The nitrogen-fixing properties of pulses can
improve soil fertility, which improves and extends the productivity of
farmland.*
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. In crop rotation, they improve the harvest of other crops and their
residues can be used as forage, meaning there is zero waste.
The most important facts about pulses and the reasons why you should
include them as a worthwhile addition to your diet…
-­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ -­‐‑ They are a source of a plant-based (vegetarian/vegan) protein
When eaten with rice, they contain a full set of amino acids
Pulses are a source of soluble dietary fibre
They have a long shelf life
They are environmentally friendly
They are economical
They are very versatile for all types of cooking
They are a powerful superfood
Pulses are wheat free, gluten free, dairy free, egg free, nut free
They have a high iron and zinc content
They have zero cholesterol
They have a low glycaemic index
They have a low fat content
They are rich in minerals and B-vitamins
They boost the immune system
They have a positive effect on the nervous system
They are ideal for diabetics and coeliacs
They help to regulate weight
Pulses and your health
Pulses are a fantastic ingredient, they add texture and variety into your diet.
When pulses are eaten with rice or wholemeal flatbread, they contain a
complete set of amino acids (your body uses amino acids to make cells in
your body. We need to get some amino acids from our diet as our body
cannot make all the different types of amino acids on its own).
Over recent years, there have been many studies into the health benefits
of swapping red meat for plant based sources of protein. In 2012, Harvard
conducted a famous study, the results may surprise you…
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. (1) Boston, MA — A new study from Harvard School of Public Health (HSPH)
researchers has found that red meat consumption is associated with an
increased risk of total, cardiovascular, and cancer mortality. The results also
showed that substituting other healthy protein sources, such as fish, poultry,
nuts, and legumes, was associated with a lower risk of mortality.
Replacing one serving of total red meat with one serving of a healthy protein
source was associated with a lower mortality risk: 7% for fish, 14% for poultry,
19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for
whole grains. The researchers estimated that 9.3% of deaths in men and 7.6%
in women could have been prevented at the end of the follow-up if all the
participants had consumed less than 0.5 servings per day of red meat.
“This study provides clear evidence that regular consumption of red meat,
especially processed meat, contributes substantially to premature death,” said
Hu. “On the other hand, choosing more healthful sources of protein in place of
red meat can confer significant health benefits by reducing chronic disease
morbidity and mortality.”
Harvard then released findings from an additional study in 2015, with
similar findings…
(2) Studies have shown that the higher the intake of processed meat, the
higher the risk of colorectal cancers and other chronic diseases (dose-response).
This does not mean you have to cut out all red and processed meats from your
diet. In our Healthy Eating Plate we suggest avoiding processed meat and
consuming red meat occasionally at most. Ideally, we should be thinking of red
meat as we do lobster, having it for a special occasion if we like it. This is how
red meat is consumed in many traditional eating cultures, such as the
Mediterranean diet. Other organizations have also recommended limiting
consumption of red meat for better health, including the American Heart
Association, the World Cancer Research Fund (WCRF) and the American
Cancer Society. For example, the WCRF recommends to limit intake of red
meat to 500g per week and to avoid processed meat.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. How to store pulses
Glass jars are the best material within which to store pulses. Keep them in
a cool, dry cupboard, that does not have any sunlight reaching that part of
your kitchen/store space. Stored this way, your pulses will have the
maximum shelf life and should become an essential store cupboard staple.
Washing pulses
It is really important to wash
pulses, as they often contain
debris, dust and dirt, and if
you don’t wash that off, you
will end up eating it!
Put the pulses into a large
bowl, and turning the tap on
so that the water runs out
briskly, fill the bowl almost to
the top with water. With one
hand holding the bowl steady,
use your other hand to move
the pulses gently around in
the water, and watch how
cloudy it becomes as you
loosen the dirt off them.
Carefully drain the water off,
without losing any pulses. If
you find this difficult, use a sieve to help you.
Repeat the process of filling up the bowl with water and washing the lentils
7 to 8 more times, or till the water runs clear.
Once the pulses have been washed, either soak or cook them (whichever
is appropriate for the pulse you are using).
How to cook pulses
For all pulses, making sure they are cooked properly is very important, as
some of them (such as kidney beans and mung beans) contain a toxin,
which is removed during the cooking process.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. With the exception of red split lentils, pulses should be soaked overnight
before being cooked. There are 2 methods you can use to cook pulses:
Method 1 – for non-sprouted pulses
Part one – for pulses being used as part of a dish
Put the pulses into a
saucepan with lightly
salted boiling water. Make
sure the pulses have
come to a full boil for 5
minutes, and then turn
the temperature down to
a medium heat, so that
the pulses are on a
simmer. There will be a
scum that comes to the
top of the water, discard
this by gently skimming it
off the top with a spoon.
(The scum is the white
cloudy part on top of the water, as seen the picture).
The way to check whether the pulses are cooked to the appropriate level,
is to take one of the beans/peas/lentils out of the boiling water. Try to
crush it between your thumb and index finger. If you are able to crush the
pulse but it still retains some firmness in the centre, then the pulses are
ready to be drained and added to your dish, where they will finish cooking.
To know whether they are completely cooked, try to crush one of the
beans/peas/lentils again, but this time, it should be completely soft between
your thumb and finger.
Part two – for pulses being eaten on their own
Follow all the stages for part one, but cook the pulses until the point where
you can completely crush the bean/pulse/lentil between your thumb and
index finger, and it is soft gives completely.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Method 2 – for sprouted pulses
1. Steam the sprouted pulses until they are tender (this will take
roughly 15 – 20 minutes). To know whether they are tender or not,
take a mung bean out of the steamer, and try to crush it between
your thumb and index finger, if you can squash it easily, then you
know it’s ready.
2. Rinse the mung beans under cold water immediately, to stop the
cooking process. Whilst there is still some residual heat on the
beans, add a pinch of salt to them, to enhance their flavour.
How to sprout pulses
Sprouting the beans
Sprouting beans is
actually very easy, it
just requires a little
forward planning (it
takes 3 – 4 days). Put
the mung beans into a
Tupperware container
and fill with enough
water to cover the
beans.
Soak the beans in the water overnight, and in the morning, drain off the
water. It is really important to drain off the water, but not wipe out any of
the remaining moisture (as this encourages the beans to sprout). Put the lid
on the container, and leave in a warm part of your kitchen, but not in
direct sunlight. Over the next 2 – 3 days, you will see that the beans will
start sprouting. If they don’t start sprouting, wet your hand with water and
sprinkle a little over the beans, to top up the moisture levels in the
container. You can cook with them at any point during the sprouting
process. I like to cook them once the white sprout is roughly 5mm long (as
I am usually too impatient to wait any longer!).
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Well known and lesser known dishes that contain pulses
-­‐‑ Hummus (chickpeas)
-­‐‑ Onion bhajis (chickpea flour)
-­‐‑ Falafel (chickpea flour)
-­‐‑ Dhal (any type of lentil, usually red split)
-­‐‑ Chilli con carne (kidney beans)
-­‐‑ Refried beans
-­‐‑ Korain
-­‐‑ Maharagwe
Recipes
Healthy Winter recipe:
Pure Punjabi Kidney bean and black turtle bean dhal
This dhal recipe has been
handed down from mother
to daughter in my family for
generations. If you want to
make an authentic, mouthwatering Punjabi (North
Indian) dhal, then this is the
recipe for you. Note: the
quality of the garam masala is
essential to ensuring the
perfect dhal.
The quantities below make enough for 4 people
Ingredients:
1 teaspoon of ghee (or sunflower oil if dairy free/vegan)
1 small white onion, finely diced
1 clove garlic, peeled and minced
1 inch piece of ginger, peeled and minced
1 green birds eye chilli, finely chopped
1 tablespoon Pure Punjabi garam masala (traditional home
ground, zap the QR code for Pure Punjabi garam masala, which
is made to our family recipe from Punjab, India)
1 teaspoon salt
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. ½ tin chopped tomatoes
1 tin black turtle beans (400g tin), drained and rinsed
1 small tin of kidney beans (220g tin), drained and rinsed
Method:
1. Heat a saucepan over a medium to low heat. Put the ghee into the
saucepan, once it has melted, add the diced onion and fry gently till
translucent.
2. Once translucent add the garlic, ginger and chilli. The mixture can
stick slightly at this point, so make sure to keep stirring every minute
or so.
3. Add the Pure Punjabi garam masala, salt, chopped tomatoes and
turn the heat down to the lowest setting. Simmer for 5 minutes, to
allow the flavours to marry together.
4. Add the rinsed kidney and black turtle beans and stir thoroughly.
Using the small kidney bean can, fill it with water and add it to the
bean mixture. Stir the water through, put the lid on the saucepan,
and bring the dhal to a boil.
5. Once it has boiled, turn the heat down to the lowest setting, and
allow to simmer for 35-45 minutes. The dhal is cooked when the
beans are soft, there should not be any hardness. If they are still a bit
‘nutty’ then add an extra 2 – 3 tablespoons of water and simmer for
a further 15 – 20 minutes.
Dhal is traditionally served with roti (wholemeal
flatbreads), if you would like to try to make roti yourself,
zap the QR code to see our pictorial on each step. If you
can’t get hold of any rotis, wholemeal tortillas are a good
alternative.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Healthy Summer recipe:
Pure Punjabi Sprouted mung bean salad
It is believed that
sprouting beans and
lentils makes them more
nutrient dense.
Personally, I like to do
this as it gives them a
crunchy texture! If you
didn’t want to sprout
them, or ran out of time,
you can make this salad
with normal
(unsprouted) mung
beans.
Sprouting the beans
Sprouting beans is actually very easy, it just requires a little forward planning
(it takes 3 – 4 days). Put the mung beans into a Tupperware container and
fill with enough water to cover the beans. Soak the beans in the water
overnight, and in the morning, drain off the water. It is really important to
drain off the water, but not wipe out any of the remaining moisture (as this
encourages the beans to sprout). Put the lid on the container, and leave in
a warm part of your kitchen, but not in direct sunlight. Over the next 2 – 3
days, you will see that the beans will start sprouting. If they don’t start
sprouting, wet your hand with water and sprinkle a little over the beans, to
top up the moisture levels in the container. You can cook with them at any
point during the sprouting process. I like to cook them once the white
sprout is roughly 5mm long (as I am usually too impatient to wait any
longer!).
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. The quantities below make enough for 4 – 6 people
Ingredients
1 cup of sprouted mung beans
1 red onion, finely diced
½ cucumber, cut into ½ cm cubes (this doesn’t have to be exact!)
12 cherry tomatoes on the vine, halved (you can use a mixture of red,
yellow, orange and purple tomatoes for a colourful effect)
1 heaped tablespoon of dukkah (zap the QR code for my favourite
dukkah recipe by Jill Dupleix)
A pinch of salt
Method
3. Steam the sprouted mung beans until they are tender (this will take
roughly 15 – 20 minutes). To know whether they are tender or not,
take a mung bean out of the steamer, and try to crush it between
your thumb and index finger, if you can squash it easily, then you
know it’s ready.
4. Rinse the mung beans under cold water immediately, to stop the
cooking process. Whilst there is still some residual heat on the
beans, add a pinch of salt to them, to enhance their flavour.
5. Once the mung beans have cooled to room temperature, add the
red onion, cucumber and tomatoes. Mix the salad to evenly
distribute all the different elements. Then, sprinkle over the dukkah,
and toss all the ingredients, to ensure that the dukkah is evenly
mixed through.
This salad is perfect for serving with barbecued chicken and meat or fish as
a hearty and delicious accompaniment.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. How to reduce your red meat intake by introducing pulses into your dishes
There are two ways you
can go when it comes to
including pulses in your
diet: eat them as a dish on
their own, or use them
reduce the quantity of
meat in a dish. If you tend
to eat vegetables with
chicken and fish, then you
will probably enjoy pulses
on their own. If you like red
meat, then I would recommend adding pulses to meat dishes, rather than
going against your natural preferences (this is also a great way to make
meat dishes go further if you are a student or trying to live on a tight food
budget). Here are 3 simple pulse-meat combinations that you can use to
bulk out your meals…
- Adding green lentils to Bolognese meat: In our household we would
normally use 2 packs of mince (500g per pack) to make spaghetti
bolognese. Simply replace one of the packs of mince with 1 1/2 cups of
cooked green lentils.
- Adding chickpeas to lamb mince: When making stuffed peppers, we used
a similar method to reduce the quantity of lamb used and increase our
plant-based protein intake. Substitute 1 pack of lamb mince for 1 1/2 cups
of cooked chickpeas.
- Adding red split lentils to sausage pie/casserole: We make a delicious
sausage and lentil version of shepherd's pie. The base of the dish features
red split lentils, along with the pieces of sausage, and it is topped with a
sweet potato mash.
Unlike entirely vegetable based dishes, pulses are a hearty, filling
vegetarian/vegan offering. On their own, they are fairly bland in flavour,
making them ideal for dishes with strong flavours, as they will absorb them
beautifully. This is why many exotic cultures, such as Middle Eastern and
Indian cultures, have so many delicious dishes with spiced pulses as the star
ingredient.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Pulse pairing
Cannellini beans – Vegetables, fish and poultry
Pinto beans – Vegetables and red meats
Red split lentils – Vegetables/ vegetarian dishes
Green & brown lentils – red meat (especially lamb and sausages)
Mung beans – Vegetables and fish
Chickpeas – Vegetables, chicken, red meat and fish
Kidney beans – Vegetables and red meat
Black turtle beans – Vegetables and red meat
Most versatile pulses: the chickpea
Full list of pulses
There are so many different pulses from which to choose. There are so
many in fact, that you could have pulses twice a day, for lunch and dinner,
for 2 weeks straight, and not eat the same pulse twice!
Here is a full list of them…
Cannellini beans
Red split lentils
Green lentils
Brown lentils
Black beluga lentils
Puy lentils
Pigeon pea
Yellow split peas
Green split peas
Black eyed peas
Navy bean/ Small white bean / Fagioli
Butter beans/ Lima beans
Pinto beans / Borlotti
Broad beans/Fava beans
Moth beans
Great Northern beans/ Flageolet
Mung beans
Chickpeas / Garbanzo beans
Kidney beans
Black beans/ Turtle beans
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. Mexican red bean / small red bean
Rice bean
Cranberry bean
Scarlett runner bean
Swedish brown bean
Tolosana bean / Prince beans
Trout bean
Vallarta bean
Names of popular Indian pulses in Hindi/Punjabi
Pulse
Chickpea
Red split lentil
Split yellow peas
Mung beans
Kidney beans
Black gram
Pigeon pea
Name in Hindi/Punjabi
Sholay/Channa
Masoor di dhal
Channa dhal
Moong dhal
Rajma
Urad dhal
Toor dhal
Message from the author
I hope that you feel inspired to try the recipes and suggestions included in this
guide, and to open up to all of the variety, flavour and health benefits that
pulses have to offer to you and your family.
According to the Food & Agriculture Organisation of the United Nations, pulses
really are a superfood and are essential to end hunger in the world, to ensure
healthy eating habits and to protect the environment.
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author. As part of the International Year of Pulses, the FAO have produced a guide on
how to get kids to eat pulses:
www.fao.org/pulses-2016/news/news-detail/en/c/385357
And a book:
www.fao.org/pulses-2016/news/news-detail/en/c/416308
Best wishes,
Safia Hothi-Bellamy
References
(1) http://www.hsph.harvard.edu/news/press-releases/red-meat-consumption-linked-toincreased-risk-of-total-cardiovascular-and-cancer-mortality/
“Red Meat Consumption and Mortality,” An Pan, Qi Sun, Adam M. Bernstein, Matthias B.
Schulze, JoAnn E. Manson, Meir J. Stampfer, Walter C. Willett, Frank B. Hu, Archives of
Internal Medicine, online March 12, 2012
(2) http://www.hsph.harvard.edu/nutritionsource/2015/11/03/report-says-eating-processedmeat-is-carcinogenic-understanding-the-findings/
(3)www.fao.org/pulses-2016/en
Copyright © 2016 Pure Punjabi Ltd, All rights reserved. This information product and it’s recipes in their entirety
are the property of Pure Punjabi Ltd and are copyrighted. The rights of the author, Safia Hothi-Bellamy, have
been asserted. All right reserved. No part of this recipe hand-out may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the author.