If you've never before thought of using pulses in a stir-fry, here's a satisfying recipe to try. It combines 2 different kinds of canned beans with fresh green beans for contrast, plus strips of ham, onions and a creamy mustard sauce with a hint of lemon to add to the flavours. Tossed with pasta, this is a great meal made in one pot.
For a vegetarian version, replace the ham or pork with a 225 g (8 oz) packet of smoked tofu, cut into 2.5 cm (1 in) cubes. * Make a smoked turkey, apple and bean saut. Core and thickly slice 2 dessert apples. Cook in 15 g (½ oz) butter in a non-stick frying pan over a moderate heat for 3–4 minutes, turning once, until golden on both sides and just tender. Remove and set aside. Put 1 can borlotti beans, about 410 g, and 1 can flageolet beans, about 410 g, both drained and rinsed, in the pan. Add 225 g (8 oz) thickly sliced smoked turkey, cut into fine strips, 3 tbsp apple juice and 2 tsp maple syrup. Heat through gently for 2 minutes, stirring occasionally, then return the apples to the pan together with 1 tbsp chopped fresh sage. Season to taste. Heat for a further minute. Serve with crusty French bread.
Pulses such as red kidney and cannellini beans have a low GI (Glycaemic Index) factor, which means they release energy slowly into the bloodstream and so can help to control hunger and appetite. * Like all onions, spring onions contain some vitamin C and B vitamins. * Green beans are a good source of dietary fibre and contain valuable amounts of folate.
A, B1, C, folate, niacin, copper, iron, potassium, selenium, zinc * B2, B6, calcium