World Pulses Day 2024: From tingmo to tacos, Indian chefs share unique recipes to try

Established by the United Nations since 2019, World Pulses Day is observed on February 10 every year. Promoting a nutrient-rich diet, the campaign aims to highlight the importance of pulses as a sustainable global food. While most of us think of lentils, pulses also include chickpeas, kidney beans, pigeon peas, dry peas, cowpeas, soybeans, faba beans, lupins, and more. If you are keen on enhancing your diet, and eating more sustainably, including pulses in your everyday meals is a change you should consider. While most households across India consume lentils and beans in curries, it may get boring after a while for those who like experimentation. To get you started, we've got some celebrated chefs to share unique recipes across cuisines. From tingmo to tacos, these protein-rich dishes will be relished by one and all.

Anaheim Costra Tacos

If you crave bold flavours, this taco recipe includes the best of Mexican ingredients. "With creamy Oaxaca cheese, zesty Mexican oregano, and charred Anaheim peppers, it's a perfect blend of creamy and spicy," poses Chef Arun Karara from Mehico, Kolkata. Resting on a bed of fried mozzarella, this mixture brings a symphony of textures according to Karara. He further adds, "Topped with queso fresco and lively pickled onions, each bite of these tacos offers a meat-free indulgence."

Ingredients

Kidney beans 50 gm
Bay leaf 2 no
Salt to taste
Peppercorns 5 no
Garlic 10 gm
White onion 40 gm
Anaheim chilli 4 no
Oaxaca cheese 80 gm
Mozzarella cheese 80 gm
Tortilla 4 no
Queso fresco/paneer 20 gm
Pickled onions 10 gm
Mexican oregano 2 gm
Canola oil 20 ml

Method

1. Boil the soaked (at least 12-hour soaking) kidney beans along with salt, bay leaf and peppercorns.
2. Drain the beans once soft. Mash the beans into a chunky mix.
3. Sauté chopped onion and garlic in canola oil and add beans. Season with salt and pepper.
4. Once cooled add Oaxacan cheese and Mexican oregano. Mix it well.
5. Char the whole Anaheim pepper over fire and wash off the skin. Slit from one side and remove the seeds.
6. Stuff the pepper with beans and cheese mixture.
7. Heat a cast iron pan. Sprinkle grated mozzarella cheese and let it crisp.
8. Heat the stuffed pepper and place it on the grated cheese.
9. Once the cheese turns golden brown fold the chilli with it.
10. Heat the tortilla in a pan and place the cheese coated peppers on the tortilla.
11. Finish with grated queso fresco and pickled onions. Serve alongside salsa of your choice.

Lentil tingmo

A best of many worlds, the lentil tingmo is a delectable fusion dish that combines the earthy flavours of lentil patties with the softness of tingmo buns, topped with a tangy, sweet tomato chutney. Inspired by traditional North-Eastern cuisine, Chef Anthony Tamang from Geist Brewing Co. in Bengaluru uses the tingmo steamed buns to create a delightful combination of textures and flavours.

Ingredients

For lentil patty

Aromatic powder 2 gm
Coriander leaves 20 gm
Coriander powder 6 gm
Potato flakes 100 gm
Garam masala 1 gm
Garlic paste 10 gm
Ginger paste 20 gm
Green chilli 20 gm
Green moong dal 150 gm
Kidney beans dal 150 gm
Red onion 50 gm
Cumin powder 1 gm

For tingmo bun

Refined flour 500 gm
Refined oil 5 ml
Table salt 4 gm
Milk powder 100 gm
Milk 300 ml
Fresh yeast 25 gm
Regular sugar 30 gm
Baking powder 5 gm

For sweet tomato chutney

Refined oil 30 ml
Brown jaggery 65 gm
Whole Guntur chilli 1 gm
Ginger 15 gm
Cumin seeds 1 gm
Tomato 360 gm
Bay leaves 2 gm
Table salt 3 gm

Method

Prepare lentil patty
1. Soak green moong dal, kidney beans dal and white lobia dal overnight.
2. Boil the soaked dal until soft.
3. Mix in chopped onion, green chili, ginger paste, and garlic paste.
4. Add aromatic powder, coriander powder, garam masala, cumin powder, Kashmiri chili powder, turmeric powder, and salt. Mix well.
5. Once cooled, shape the mixture into round patties and coat with breadcrumbs.
6. Fry the patties until golden brown.

For tingo bun
1. In a mixing bowl, combine refined flour, milk powder, yeast, sugar, salt, and oil.
2. Knead the dough until smooth and shiny, then let it rest for 10-15 minutes.
3. Divide the dough into portions and shape them into round buns, around 100g each.
4. Allow the dough to rise for 10 minutes before steaming.
5. Steam the buns for 10 minutes until fluffy and cooked through.

Chutney prep
1. Heat oil in a pan and add whole Guntur chili, cumin seeds, bay leaves, and chopped ginger.
2. Add chopped tomatoes and brown jaggery. Let it simmer for 15-20 minutes.
3. Remove from heat and allow it to cool before serving.

Assembling lentil tingmo
1. Cut the tingmo bun into halves and spread sweet tomato chutney on the flat surface.
2. Layer the bun with lettuce, a fried lentil patty, and a slice of cheese.
3. Serve with additional sweet tomato chutney on the side.

Silky hummus with pulled umami chicken, and sumac pita wedges

A medley of textures and flavours, the silky hummus with pulled umami chicken, and Sumac pita wedges is a treat for sore tongues. "This dish lets you experience the velvety smoothness of super soft, silky hummus complemented with the rich flavours of umami pulled chicken," says Chef Vikas Seth from Hops Haus, Bengaluru. Served with tangy sumac pita wedges, this appetizer is simultaneously healthy and delicious.

Ingredients

For silky hummus
Kabuli chana 250 gm

Baking soda 1 tsp(optional)

Tahina paste 60 gm

Garlic, chopped, 50 gm

Olive oil 60 ml

Ice cubes/chilled water as required

Lemon 60 ml

Salt to taste

Scallion, for garnish
Extra virgin olive oil 3 tbsp

For pulled umami chicken

Chicken breast, slices 360 gm

Oil 3 tbsp

Garlic, chopped 1 tbsp

Mustard paste 1 tbsp

Salt ½ tsp

Crushed black pepper ½ tsp

Dark soy 1 tbsp

Sweet soy sauce 1 tbsp

Sesame seeds, toasted 2 tsp

For sumac pita wedges
Refined flour 330 gm (plus 100 gm for dusting and rolling)

Yeast 1 tsp

Sugar 1 tsp

Salt 1 tsp

Oil 1 ½ tbsp

Water 150 ml

Sumac 1 tsp

Method

Prepare silky hummus

1. Wash the Kabuli Chana and soak it overnight or for 8 hours in the water.
2. Rinse again, transfer to a cooking pot, add water, salt, baking soda and cook well, can take up to 90 minutes or more. You can even pressure cook up to 6 whistles. Make sure there is no bite to it on tasting, you should be able to mash chana with your fingers easily.
3. Drain the cooked Kabuli chana and keep aside to cool down. (the drained water can be used for making vegan mayo, have shared the recipe on my Instagram page if required)
4. In a food processor, add in the boiled Kabuli chana, tahina sauce, garlic, olive oil, lemon juice and a few ice cubes. Blend this into a smooth paste, it will take a couple of minutes. Adjust the seasoning and consistency by adding in the salt and chilled water, further blend it to achieve silky smooth paste.

Pulled umami chicken
1. In a bowl, combine the chicken breast with minced garlic, mustard, dark soy sauce, sweet soy sauce, and half of the oil. Let it marinate for 30 minutes.

2. Preheat a grill or heavy-bottomed pan. Add a small amount of oil. Sear the chicken slices on both sides for 3 to 4 minutes, until they are fully cooked and have a deep brown colour.
3. Remove the chicken from the grill and let it cool. Then, shred the chicken into thin pieces using your hands.
4. Once shredded, mix the chicken with toasted sesame seeds and keep it warm until you're ready to use it.

Finish it off with sumac wedges

1. Luke warm the water, add yeast and sugar to it, set aside for 10 minutes.
2. Sieve flour with salt, add oil and warm water mix, knead into a smooth dough, would take approximately 10 minutes. Shape it into a dough ball and rest in an oiled bowl. Cover it with a wet kitchen napkin and let it rise to double in size, which would take approximately an hour.
3. After an hour of resting, turn the dough onto a floured surface, press the air out and divide the dough into 6 equal parts and shape it into balls, cover it with a wet kitchen napkin.
4. Take one dough ball at a time, dust it with flour and roll it into a round sheet, about 1/8^th inch thick x 5-inch diameter sheet.
5. Brush it with water on top and dust it with sumac mix. Divide the round sheet into six small triangles with a pizza cutter.
6. Bake it in a stone oven at 275 C, the dough should be nicely puffed in a minute, turn the sides to have an even baking. It should be baked with slightly brown speckles on the edges. Transfer to a bread basket lined with a napkin. Serve warm along with the silky hummus.
7. Repeat the same with the rest of the dough balls.

Assemble

Transfer hummus into a Martini glass or serving bowl, make a well in the centre, drizzle half a tablespoon of extra virgin olive oil, top it up with pulled umami chicken, scallions and Sumac Pita Wedges.

Chickpea and tofu Greek salad

A high protein, gluten-free salad, which can also be made vegan by omitting feta cheese, the chickpea and tofu Greek salad nourishes your soul. "Offering a symphony of flavours and textures, this salad is packed with protein from tofu and chickpeas, along with a variety of vitamins and antioxidants from fresh veggies. It makes for a delicious and wholesome choice for those who wish to follow a balanced diet," shares Chef Parth from Bloom Cake and Cakery, New Delhi.

Ingredients

For salad dressing

Fresh lemon juice ¼ cup

Roasted sesame seeds ¼ cup

Nutritional yeast 2 tbsp

Olive oil ¼ cup

Salt ¼ tsp
Black pepper ¼ tsp

Sugar 2 tsp

Finely shredded ginger 1 tbsp

Fresh orange juice 2 tbsp

For salad

Firm tofu 170 gm

Can of chickpeas 425 gm
Romaine lettuce, roughly chopped 1 cup

Pear, cut into bite-size pieces ¼ cup
Orange, peeled and cut into bite-size pieces ¼ cup
Cherry tomatoes 8 no

Crumbled Feta cheese 2 tbsp

Method

For dressing

Blend all the salad dressing ingredients together: lemon juice, roasted sesame seeds,

nutritional yeast, olive oil, salt, black pepper, sugar, ginger, and orange juice until smooth. Remember, the dressing should have a pourable consistency. Set aside.

For tofu

1. Drain the water and pat dry the tofu. Cut the tofu into about ½-inch cubes.
2. Grill the tofu over medium heat: lightly oil the pan and spread the tofu pieces. Grill the tofu

from both sides until they are light brown, approximately 3 minutes.

3. Drizzle lemon juice over tofu and sprinkle with salt and black pepper. Turn off the heat and

transfer the tofu to a bowl.

Prepare chickpeas

1. Drain the water and wash the chickpeas. Saute the chickpeas over medium heat.
2. Add oil to a moderately hot pan, then add chickpeas. Drizzle with salt, black pepper, lemon

juice, and ginger. Stir together for about 2 minutes until the chickpeas are infused with flavour.

Assembling the salad

1. In a serving bowl, combine romaine lettuce, cucumber, pear cubes, orange pieces, and cherry

tomatoes.

2. Drizzle about 2 tablespoons of dressing over the salad ingredients and toss to coat.
3. Add approximately 1/3 cup of sauteed chickpeas and grilled tofu to one side of the bowl.
4. Arrange sliced cucumber on top.
5. Drizzle another 2 tablespoons of dressing over the salad.
6. Finally, top the salad with crumbled Feta cheese.
7. Your chickpea and tofu Greek salad is now ready to be served.