Spices are indispensable in cooking to diversify flavors. Although we also use them to our advantage at Hungry Pumpkin, we haven’t written much about them so far. Spices are a remarkably diverse group of foods, from homemade to exotic, mild or extremely strong in taste, cheap or expensive like saffron. The line between spices and other foods is not clear. Garlic and onions can be a spice or a vegetable, and sage can be a spice or a medicinal plant.
Tonka beans are quite an exotic spice that has a strong taste but are not overly expensive. Seeds that develop in the pods of a mighty tree with the Latin name Dipteryx odorata are used for the spice. In terms of smell and method of use, tonka beans are somewhat like vanilla, except that vanilla is an orchid, and tonka beans are botanically related to beans. It can be used in sweet dishes, e.g. chocolate creams as well as in savory dishes as we have included it in the sauce today
The name tonka comes from the name tonquin, which was used for this plant by the Caribbean natives. Another Caribbean name for this plant is kumarú, and the name of the compound responsible for the aroma of this spice is derived from this name: coumarin. Like any substance, coumarin in high doses can be toxic, and for this reason, in 1954, imports of tonka beans were banned in the United States. Despite efforts to repeal it, this ban still applies today. In Europe, especially in France, tonka beans are successfully included in culinary masterpieces, and coumarin isolated from it is also used in perfumes and for scenting tobacco for taps.
In today’s lunch, we used tonka beans to flavor vegetable buckwheat. The aroma from it is very nicely complemented by buckwheat, as the smell of buckwheat is most due to the similar phenolic substance salicylaldehyde, which was first researched in the world by the collaborators of the Hungry Pumpkin team (our research from 2008).
Recipe, preparation, and price of a meal
|
|
Quantity (g or ml) |
Price for 4 person (EUR) |
|
Mail dish |
|
|
|
Leak |
400 |
0,60 |
|
Lentils |
60 |
0,24 |
|
Buckwheat |
70 |
0,35 |
|
Tartar buckwheat |
60 |
0,48 |
|
Poppy seeds |
35 |
0,35 |
|
Carrots |
100 |
0,10 |
|
Walnuts |
40 |
0,40 |
|
Salt |
5 |
0,00 |
|
Olive oil |
20 |
0,12 |
|
Salat |
||
|
Radicchio |
500 |
0,60 |
|
Beans |
180 |
0,60 |
|
Olive oil |
10 |
0,06 |
|
Vinegar |
10 |
0,03 |
|
Salt |
5 |
0,00 |
|
Together |
4,04 |
1.) We cut the leek into strips and fried it in olive oil.
2.) Then we added the carrots and roasted a little more.
3.) After a few minutes we added tartar and ordinary buckwheat, poppy seeds, walnuts, and lentils, and then a little bit of water and salt. Tonka beans are quite hard, that’s why we grated them much like we grate a nutmeg.
Everything was cooked in 10 minutes.
The price of lunch this time was only € 4.04 for 4 people, so just over € 1 per person. None of the ingredients deviated very much in price. Tartar buckwheat is much more expensive than ordinary buckwheat, which is due to the lower yield and technologically more difficult peeling of the seeds. Tatar buckwheat is much less known and sold than ordinary buckwheat. In terms of protein, vitamins, and minerals, the two are remarkably similar, but tartar buckwheat has much more antioxidants and a stronger taste.
Nutritional value
|
With lunch consumed quantity |
% From daily needs |
||
|
Energy |
502,9 |
kcal |
25 |
|
Proteins |
18,7 |
g |
33 |
|
Total fats |
19,1 |
g |
43 |
|
Carbohydrates |
71,2 |
g |
|
|
Starch |
47,8 |
g |
|
|
Sugar |
6,7 |
g |
|
|
Fibers |
15,7 |
g |
63 |
|
Calcium (Ca) |
276,3 |
mg |
28 |
|
Iron (Fe) |
6,95 |
mg |
70 |
|
Magnesium (Mg) |
200,6 |
mg |
50 |
|
Phosphorus (P) |
432 |
mg |
62 |
|
Potassium (K) |
1135,4 |
mg |
57 |
|
Sodium (Na) |
1040,9 |
mg |
189 |
|
Zinc (Zn) |
3,727 |
mg |
37 |
|
Copper (Cu) |
1,247 |
mg |
139 |
|
Manganese (Mn) |
2,657 |
mg |
116 |
|
Selenium (Se) |
9,086 |
µg |
18 |
|
Vitamin A |
293,5 |
µg |
29 |
|
Vitamin E |
5,427 |
mg |
36 |
|
Vitamin D |
0 |
µg |
0 |
|
Vitamin C |
24,8 |
mg |
25 |
|
Thiamin (B1) |
0,482 |
mg |
37 |
|
Riboflavin (B2) |
0,251 |
mg |
17 |
|
Niacin (B3) |
3,442 |
mg |
24 |
|
Pantothenic acid (B5) |
1,58 |
mg |
26 |
|
Vitamin B6 |
0,718 |
mg |
48 |
|
Folic acid (B9) |
303 |
µg |
76 |
|
Vitamin B12 |
0 |
µg |
0 |
|
Vitamin K |
375,1 |
µg |
536 |
As always, we dosed lunch by intake 25% of our daily calorie needs. We consumed as much as 33% of our daily protein needs. Buckwheat, lentils, and beans contributed the most protein, although the contribution of chicory, leeks, and walnuts was not negligible.
In the presented lunch, we also consumed the appropriate amount of most other nutrients. Given that lunch covered 25% of daily calorie needs, it is appropriate that it also covers at least 25% of other nutrient needs. We ate 62% of daily fiber requirements and 70% of daily iron and 50% magnesium requirements, 37% zinc, 76% folic acid. Our meal was also rich in most other minerals and vitamins, only selenium and riboflavin were slightly less, and we should make up for them with other meals. However, we consumed almost nothing of vitamin D and B12, which are rarely found in a vegan diet.
The percentage of daily needs for total carbohydrates and starch is not stated because of the differences between individuals depending on the other nutrients consumed. However, we do not necessarily need free sugar in our diet.
If you want more detailed insight into the calculated nutritional value or have other questions and comments, you can write to us at info@hungry-pumpkin.com. We look forward to your emails!
Have a nice weekend,
Your Hungry Pumpkin
