Legumes Beans & Peas Fr. Haricots, pois; It. Fagioli Pods with a single row of seeds Fresh & Dried (Pulses) Edible and Non-Edible Pods In French, “Legume”

Legumes

• Beans & Peas Fr. Haricots, pois; It. Fagioli

• Pods with a single row of seeds

• Fresh & Dried (Pulses)• Edible and Non-Edible

Pods• In French, “Legume” is

an Vegetable

Session FourCHRM 1110

Vegetable, Starch & Protein Basics

Know Your Beans

• High in protein, High in fiber, and the essential amino acid, lysine.

• The fiber and sugar in beans is not easily digested.

• Beans fix nitrogen in the soil…• The “Three-Sisters”



Fresh Beans

• Edible Pods– Aka Green, String,

Runner and Snap Beans

• Tough (Inedible) Pods– Flageolets, Lima, Fava

(broad) Beans



Haricot Verts

• Fr. “Green Bean”• Longer and more

tender than green beans.

• More Complex Flavor



Dried Beans

• Mature beans, dried• Most Need Soaking– Ex. Lentils

• Some are processed into flour or bean curd– Ex. Soybeans



Soaking Dried Beans

• Sort• Rinse• Cover with 3X

COLD Water• Soak Overnight• Discard Water



Quick Soak Method

• Sort & Rinse• Boil for 2

Minutes• Remove from

Heat and Soak for 1 hour

• Drain and discard soaking liquid



Fresh Shelling Peas• Quickly lose flavor• Most are frozen or canned• English or Garden Peas• French “Petit Pois”• Soy Beans (Japanese,

“Edamame”)



Edible Pea Pods

• Snow (Chinese) Peas

• Sugar Snap Peas



Okra

• Gumbo• Aids

thickening



GOURDS & SQUASHES

Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics

Merliton or Chayote


• V. Starchy V. Bland

• Can be used Raw• Or, better Cooked

Cucumbers


• 2 Types• Pickling• Slicing

• Seedless, Hothouse or English Cucumber

• Green, Lemon & Pickling

• Waxing to preserve

Squashes

• Winter vs. Summer–Winter Varieties are Cooked– Summer may be eaten Raw

• Squash Blossoms (raw or battered & deep-fried)


Winter Squashes


Summer Squashes


MUSHROOMS & TRUFFLES


Mushrooms

• Fresh, Dried or Canned• Raw and Most Cooking Methods• Store Cool and Dry…in cardboard

box or paper bag!!!• Beware of true Wild Mushrooms,

Purchase from reliable purveyor.


Portabella & Crimini

• Portabella are oversized Criminis

• Portabella…can be used as a meat or “steak” Substitute


Shiitake Mushrooms Stems are inedible Soak Dried in warm

water for 10-20 minutes


Morels

• Should be Cooked (Mild Toxins)• Dirt• S. France Cuisine


Porcini or Cèpe

• Italian Cuisine and Worldwide

• Dried or Fresh• Raw or Cooked


Chanterelles or Black Trumpet

• Same Family• Highly Prized if

French Cuisine


Oyster Mushrooms

• Prized in Asian Cuisine & Medicinally


Hen of the Woods or Maitake

• American and Japanese Cuisine

• Asian Medicine


TRUFFLES


Truffles

• Tubers that grow near Oak Trees• $$$Black (Périgord) & $$$$White

(Piedmontese) Varieties• $100’s to $1,000’s of Dollars per

Pound• Fresh, dried, canned, & processed (in

oil)• Don’t confuse with Chocolate

“Truffles”Session Three

CHRM 1110 Vegetable, Starch & Protein Basics

White Truffle $330,000


Black Truffles, 2 oz. $192


SALADS

Session EightCHRM 1110 Vegetable, Starch & Protein Basics

Salad Greens

• Green, red yellow & brown in color• Leafy Vegetables• Lettuces • Chicory• And Other Greens…


Boston vs. Iceberg

• Softer, buttery • Crisp, holds well


Leaf Lettuce vs. Romaine

• Does not ship well• Red & green types

• Crisp, holds well• Holds up heavy

dressings


Baby Lettuces

• Or “Mesclun” from Fr. “mescla” to mix.

• Immature varieties of various lettuces

• Orig. Provence• Delicate


Micro Greens

• Smaller than Baby Lettuces

• Includes, kale, lettuce , spinach, carrot, etc

• V. Fragile…Expensive• Garnish


Chicory & Bitter Greens

• Most Slightly Bitter• Hearty and can be

cooked, grilled or braise


Belgian Endive

• Shoot of Chicory Root• Also a purple-tipped

var.• Grown shaded• Very Bitter when

Green


Curly Endive (Frisée)

• Also a Chicory


Escarole

• Also a Chicory


Radicchio

• Looks like a small red cabbage

• Braised or grilled• Used in Cold Salads• As a base for cold

salads


Arugula or “Rocket”

• Cabbage Family• Sim. To Dandelion

Greens• Spicy and Peppery• Use small (tender)

leaves


Dandelion Greens

• Yes, the weed• Use fresh or cooked• Use small leaves,

tender and less bitter


Mâche or Lamb’s Lettuce

• V. Tender & Delicate• Slightly nutty flavor• Pair with other

delicate greens and light vinaigrette


Sorrel

• Tart & Lemony• Sim. To Spinach• Salads, soups, sauces

and purées


Spinach• Flat-Leaf and• Curly or “Savoy” for

cooking


Sprouts• Not Salad Greens

but…• Baby alfalfa, mung

bean, daikon or mustard plants

• Daikon and Mustard can be peppery


Edible Flowers• Edible…pesticide free• Edible and for Garnish• Nasturtiums, calendulas,

pansies, cucumber flowers, & Squash blossoms

• Use only “edible” flowers


Fresh Herbs• Basil• Thyme• Tarragon• Oregano• Dill• Cilantro• Marjoram• Mint• Sage• Savory• Rosemary


Nutrition: Greens• No Fat• Low Calorie• High in Vitamins A, C,

Iron & Fiber• Dressings tend to

make most salads high in fat and calories


Purchasing & Storage• Most packed in Cases of 24

heads• Precut & Prewashed also

– More expensive– Saves labor costs

• Store between 34˚F and 38˚F (Other veg at 40˚F-50˚F)

• Do Not Cut or Wash in Advance

• Do Not store with tomatoes, apples or fruits)


To Tear or Cut?

• Tearing looks better and holds better• Cutting saves time (and labor)• Cab use small scissors for small

greens• Remove tough ribs/stems from

romaine, spinach, etc.


Washing

• All Greens should be washed.• Washed Greens should be dried

completely.


Vinaigrette Dressings

• Classic 3:1 Ratio Oil to Vinegar, temporary Emulsion.

• Can Vary with flavored oils or Acid Strength• Juices and replace some or all vinegar• Olive Oil and Red Wine Vine.• Nut Oils with White Wine or Sherry Vine• Neutral Oils, Canola, Grapeseed, corn,

safflower• Use Herbs, Spices, Shallots, Garlic, Mustard,

Sugar and /or Honey


Other Dressings

• Mayonnaise-Based Dressings– Mayo as a base– Nay include buttermilk, sour cream, vinegar,

fruit juice, vegetables, tomato paste, garlic, onions, herbs, cheese, anchovies boiled eggs

• Emulsified Vinaigrettes– A standard vinaigrette with whole eggs as an

emulsifier


Types of Salads

• Green Tossed Salad• Green Composed

Salad• Bound Salads• Vegetable Salads• Fruit Salads• Marinated (á la

grecque)


Parts of a Composed salad.

• Base– Leaves

that line the plate

• Body–Main

Item

• Garnish• Dressing


Today’s MenuEach Group Choose One:

1) French Lentil Stew Spaghetti Squash with Spinach, Feta, Basil & White Beans

2) White Bean & Squash Curry West Indian Black Bean Stew with Squash

Corn Bread

3) New Orleans BBQ Shrimp with Maque Choux and White Rice

& Andouille Corn Pudding

4) Chickpea, Eggplant, and Tomato Tarts, Falafel & Pita Bread


French Lentil Stew, Spaghetti Squash with Spinach, Feta,

Basil & White Beans


White Bean & Squash Curry West Indian Black Bean Stew with

Squash


New Orleans BBQ Shrimp with Maque Choux and White Rice

& Andouille Corn Pudding


Chickpea, Eggplant, and Tomato Tarts


Documents

Legumes Beans & Peas Fr. Haricots, pois; It. Fagioli Pods with a single row of seeds Fresh & Dried (Pulses) Edible and Non-Edible Pods In French, “Legume”