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”
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Fresh Beans
• Edible Pods– Aka Green, String,
Runner and Snap Beans
• Tough (Inedible) Pods– Flageolets, Lima, Fava
(broad) Beans
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Haricot Verts
• Fr. “Green Bean”• Longer and more
tender than green beans.
• More Complex Flavor
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Dried Beans
• Mature beans, dried• Most Need Soaking– Ex. Lentils
• Some are processed into flour or bean curd– Ex. Soybeans
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Soaking Dried Beans
• Sort• Rinse• Cover with 3X
COLD Water• Soak Overnight• Discard Water
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Quick Soak Method
• Sort & Rinse• Boil for 2
Minutes• Remove from
Heat and Soak for 1 hour
• Drain and discard soaking liquid
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Fresh Shelling Peas• Quickly lose flavor• Most are frozen or canned• English or Garden Peas• French “Petit Pois”• Soy Beans (Japanese,
“Edamame”)
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Edible Pea Pods
• Snow (Chinese) Peas
• Sugar Snap Peas
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
Okra
• Gumbo• Aids
thickening
Session FourCHRM 1110
Vegetable, Starch & Protein Basics
GOURDS & SQUASHES
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Merliton or Chayote
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
• V. Starchy V. Bland
• Can be used Raw• Or, better Cooked
Cucumbers
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
• 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)
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Winter Squashes
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Summer Squashes
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
MUSHROOMS & TRUFFLES
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
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.
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Portabella & Crimini
• Portabella are oversized Criminis
• Portabella…can be used as a meat or “steak” Substitute
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Shiitake Mushrooms Stems are inedible Soak Dried in warm
water for 10-20 minutes
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Morels
• Should be Cooked (Mild Toxins)• Dirt• S. France Cuisine
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Porcini or Cèpe
• Italian Cuisine and Worldwide
• Dried or Fresh• Raw or Cooked
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Chanterelles or Black Trumpet
• Same Family• Highly Prized if
French Cuisine
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Oyster Mushrooms
• Prized in Asian Cuisine & Medicinally
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Hen of the Woods or Maitake
• American and Japanese Cuisine
• Asian Medicine
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
TRUFFLES
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
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
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
Black Truffles, 2 oz. $192
Session ThreeCHRM 1110 Vegetable, Starch & Protein Basics
SALADS
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Salad Greens
• Green, red yellow & brown in color• Leafy Vegetables• Lettuces • Chicory• And Other Greens…
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Boston vs. Iceberg
• Softer, buttery • Crisp, holds well
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Leaf Lettuce vs. Romaine
• Does not ship well• Red & green types
• Crisp, holds well• Holds up heavy
dressings
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Baby Lettuces
• Or “Mesclun” from Fr. “mescla” to mix.
• Immature varieties of various lettuces
• Orig. Provence• Delicate
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Micro Greens
• Smaller than Baby Lettuces
• Includes, kale, lettuce , spinach, carrot, etc
• V. Fragile…Expensive• Garnish
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Chicory & Bitter Greens
• Most Slightly Bitter• Hearty and can be
cooked, grilled or braise
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Belgian Endive
• Shoot of Chicory Root• Also a purple-tipped
var.• Grown shaded• Very Bitter when
Green
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Curly Endive (Frisée)
• Also a Chicory
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Escarole
• Also a Chicory
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Radicchio
• Looks like a small red cabbage
• Braised or grilled• Used in Cold Salads• As a base for cold
salads
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Arugula or “Rocket”
• Cabbage Family• Sim. To Dandelion
Greens• Spicy and Peppery• Use small (tender)
leaves
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Dandelion Greens
• Yes, the weed• Use fresh or cooked• Use small leaves,
tender and less bitter
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Mâche or Lamb’s Lettuce
• V. Tender & Delicate• Slightly nutty flavor• Pair with other
delicate greens and light vinaigrette
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Sorrel
• Tart & Lemony• Sim. To Spinach• Salads, soups, sauces
and purées
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Spinach• Flat-Leaf and• Curly or “Savoy” for
cooking
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Sprouts• Not Salad Greens
but…• Baby alfalfa, mung
bean, daikon or mustard plants
• Daikon and Mustard can be peppery
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Edible Flowers• Edible…pesticide free• Edible and for Garnish• Nasturtiums, calendulas,
pansies, cucumber flowers, & Squash blossoms
• Use only “edible” flowers
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Fresh Herbs• Basil• Thyme• Tarragon• Oregano• Dill• Cilantro• Marjoram• Mint• Sage• Savory• Rosemary
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Nutrition: Greens• No Fat• Low Calorie• High in Vitamins A, C,
Iron & Fiber• Dressings tend to
make most salads high in fat and calories
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
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)
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
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.
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Washing
• All Greens should be washed.• Washed Greens should be dried
completely.
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
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
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
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
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Types of Salads
• Green Tossed Salad• Green Composed
Salad• Bound Salads• Vegetable Salads• Fruit Salads• Marinated (á la
grecque)
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
Parts of a Composed salad.
• Base– Leaves
that line the plate
• Body–Main
Item
• Garnish• Dressing
Session EightCHRM 1110 Vegetable, Starch & Protein Basics
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
CHRM 1110 Vegetable, Starch & Protein Basics
French Lentil Stew, Spaghetti Squash with Spinach, Feta,
Basil & White Beans
CHRM 1110 Vegetable, Starch & Protein Basics
White Bean & Squash Curry West Indian Black Bean Stew with
Squash
CHRM 1110 Vegetable, Starch & Protein Basics
New Orleans BBQ Shrimp with Maque Choux and White Rice
& Andouille Corn Pudding
CHRM 1110 Vegetable, Starch & Protein Basics
Chickpea, Eggplant, and Tomato Tarts
CHRM 1110 Vegetable, Starch & Protein Basics
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