Cooking with beans, peas, lentils and chickpeas
Pulses
2
Lentils
Types of Pulses
Split Yellow
Split Green
Yellow
Green
Peas
Large GreenOther names: Laird-type,
Masoor Large Green
Split Large GreenOther names: Yellow Split Lentil, Masoor dal
Split RedOther name: Masoor dal
Dehulled RedOther names: Football, Masoor dal
RedOther name: Masoor
French GreenOther name: Dark Speckled
3
Beans
Chickpeas
White PeaOther names: Navy,
Alubias Chica
Pinto
CranberryOther names: Romano, Speckled Sugar, Borlotti
BlackOther names: Black
Turtle, Preto
Dark Red Kidney
Great NorthernOther names: Large White
Light Red Kidney
DesiOther names: Kala chana
KabuliOther names: Garbanzo,
Bengal gram, Kabuli chana
Split Desi Chickpea Other name: Chana dal
Canada’s pulse growing areas 5---------------------------------------------------------What are pulses? 6--------------------------------------------------------- Whoshouldeatpulses? 6--------------------------------------------------------- HowmanypulsesshouldIeat? 7---------------------------------------------------------Top 10 ways to eat pulses 8---------------------------------------------------------Buying, storing and cooking pulses 8--------------------------------------------------------- Soakingtipsandmethods 9-10--------------------------------------------------------- Cookingtipsandmethods 9-10--------------------------------------------------------- Freezingandpuréeing 10---------------------------------------------------------Recipes
Appetizers 12
Salads&sidedishes 14
Soups 18
Maindishes 21
Forthecrockpot 23
Dessertsandbakedgoods 25---------------------------------------------------------Nutrition facts 27
Table of Contents
4
BRITISH COLUMBIA ALBERTA
MANITOBA
ONTARIO
YUKON TERRITORY
NORTHWEST TERRITORIES
NUNAVUT
QUEBEC
NEWFOUNDLAND & LABRADOR
NOVA SCOTIA
NEW BRUNSWICK
PRINCE EDWARD ISLAND
SASKATCHEWAN
Lentil growing regions
Bean growing regions Pea growing regions
Discover a tasty, nutritious and versatile food...pulses. Enjoyed by many cultures around the world for centuries, pulses make wonderful main dishes, soups, salads, appetizers, snacks and even baked goods! Explore new ways to include pulses into your family’s diet.
This booklet contains tips on buying and preparing pulses, information on their health benefits and many delicious pulse recipes.
Canada’s pulse growing areas
5
Chickpea growing regions
6 Did you know? Pulses are one of the few crops that make their own nitrogen fertilizer using nitrogen from the air.
Pulses are also known and often referred to as ‘legumes’. Pulse is the term for the edible seeds of legumes (plants with a pod), which includes:
• Dry peas • Dry beans
• Lentils • Chickpeas
Pulses do not include fresh green beans or peas. Although they are related to pulses because they are also the edible seeds of podded plants, soy beans and peanuts differ from pulses because they have a much higher fat content, whereas pulses contain virtually no fat.
What are pulses? Who should eat pulses?
Everyone can benefit from eating pulses. Pulses are high in fibre, complex carbohydrates and low in fat. These nutrients make pulses an important part of any healthy diet and can help maintain a healthy weight. For more information comparing nutrients in pulses to other foods, see page 27.
Pulses have additional benefits for people who:✓ Are overweight✓ Have diabetes✓ Have high blood cholesterol levels✓ Tend to be constipated✓ Have celiac disease✓ Are vegetarians
Pulses are very high in fibre. They contain both soluble and insoluble fibres. Soluble fibre helps lower blood cholesterol levels, while insoluble fibre helps with digestion as well as maintaining regular bowel movements. Fibre-rich foods like pulses are often more filling than other foods, helping to keep you full until your next meal.
Make sure to drink enough water when adding high fibre foods like pulses to your diet!
Pulses have a low glycemic index. Most of the carbohydrates in pulses are fibre and starch that prevent blood sugars from rising quickly after a meal or snack.
7
Pulses are an excellent source of folate, which has been shown to lower homocysteine levels. Evidence suggests that high levels of homocysteine (a type of protein) damages the lining of arteries and promotes plaque buildup and blood clots. Over time, this damage can slow or block blood flow to the heart or brain causing a heart attack or stroke.
Pulses are gluten free and can be eaten by people with celiac disease. Pulses are a great alternative to wheat-based products. They add starch, fibre, protein, and many vitamins and minerals that may be lacking from a gluten-free diet.
A healthy vegetarian diet should include a variety of peas, beans, lentils and chickpeas in place of beef, pork, chicken and fish. Eating pulses with a grain, such as wheat, rice, or oats, ensures a high quality protein.
Examples are:• Hummus with pita bread• Lentils with rice • Baked beans with toast
How many pulses should I eat?
Canada’s Food Guide recommends eating beans, lentils and peas often as an alternative to meat. One serving of pulses equals ¾ cup (175 mL), which is about the size of a tennis ball.
Pulses can be eaten every day. If you do not eat pulses often, start adding them to your diet gradually.
Adding high fibre foods like pulses to your diet slowly will help control bloating and gas if you are not used to them. For ideas on how to add small amounts of pulses to any diet, see ‘Top 10 ways to eat pulses’ on page 8.
Did you know? Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food (glucose or white bread). Pulses are low GI foods like 100% whole wheat bread and bran cereals1. 1 Repr inted with permiss ion f rom the Canadian Diabetes Associat ion.
7
BlackBeanBurgers,p.21
Top 10 ways to eat pulses
1. Include 1/3 cup (75 mL) of cooked black, white or cranberry beans with an omelette to add protein and fibre.
2. Add 1 cup (250 mL) of whole or pureed chickpeas to your spaghetti sauce instead of ground beef. This lowers the fat while adding fibre.
3. Add ½ cup (125 mL) of lentils to quesadillas along with other fillings you enjoy.
4. Mix ½ cup (125 mL) black beans into 1 cup (250 mL) of your favourite salsa. Add some chopped cilantro and a squeeze of lime juice for an easy party dip.
5. Drain and purée 1 cup (250 mL) of canned lentils with your favourite herb and use as a sandwich spread.
6. Add ½ cup (125 mL) of cooked pulses to soups. This works best for broth-style soups.
7. When making your favourite pizza, add a handful of black beans to your usual pizza toppings.
8. Replace half the butter or oil when baking with a lentil purée to lower the fat.
9. Include 1 cup (250 mL) of chickpeas to any salad for a different twist.
10. Serve hummus with carrots, celery and other vegetables for a healthy snack.
Did you know? Pulse comes from the latin word puls meaning potage or thick soup.8
Seetip#7below!
Buying, storing and cooking pulsesYou can find most pulses in grocery stores, organic food stores and bulk food stores. Look for pulses in the ethnic, bulk or canned food sections. They are also found in soups or in the baking ingredients aisle.
When buying dry pulses, look for:
• Bright coloured seeds• Uniform size • Smooth skins without chips or shriveled
seed coats
Dry pulses will keep for years if stored in tightly-covered containers in a cool, dark, dry place. It is best to use pulses within a year of purchasing. The longer a pulse is stored, the drier it becomes, which increases the cooking time.
Canned pulses are very convenient as they are ready-to-use. Always rinse and drain canned pulses before using. Canned pulses store well in cool, dry places. They may be stored up to one year.
Soaking tips and methods
• Be sure to check all dry pulses before rinsing or soaking. Remove pulses with shriveled or broken skins or the occasional pebble or twig.
• Dry beans, whole peas and chickpeas must be soaked because their skins do not readily absorb water.
• Dry lentils and split peas do not need to be soaked. Rinse before cooking.
For every 1 cup (250 mL) of pulses, soak with 3 cups (750 mL) water. Whole peas can be soaked for 1-2 hours. Beans and whole chickpeas require longer soaking than whole peas (e.g. min. 4 hours, or preferably soak for 8 hours or over night).
Cooking tips and methods
• Make sure your saucepan is big enough, as pulses double or triple in size during cooking.
• To prevent foaming, add 1 teaspoon (5 mL) of oil to the cooking water.
• Seasonings like garlic, onion or herbs can be added while cooking pulses.
• Always cook pulses slowly, as cooking them too quickly can break the seed coats.
• Cooking time guidelines are provided on page 10. Note that cooking times may vary based on a number of factors, including age of the pulses, elevation, water hardness, etc. The intent is to cook pulses until they are tender. To achieve optimal cooking, pulses can be tested as they near the prescribed cooking time.
• Tomatoes, vinegar or other acidic ingredients should be avoided until pulses are tender. Acids slow the cooking process.
Soaking method for Instructions dry pulses
Long,coldsoakorovernight • Letstand12hoursor overnightinrefrigerator
Quicksoak • Bringpulsesandwaterto boilinasaucepan
• Boilgentlyfor2minutes • Removefromheat,cover,
andletstandfor1hour
Microwavesoak • Combinepulsesandwater inmicrowavabledish
• Coverandmicrowaveon highfor10-15minutes
• Letstandfor1hour
Always discard the soaking water by putting pulses into a strainer and rinsing them well. This washes away the carbohydrates and sugars that cause gas.
9
When you’re eat ing produc ts made f rom pulses, you’re mak ing a choice that i s good for the environment . Pulses tak e less energy to grow than other crops, producing fewer greenhouse gases.
Pulse crops are a lso one of the most environmental ly- f r iendly sources of protein , contr ibut ing to susta inable food produc t ion by protec t ing and improving soi l and water resources.
Pulses for a healthy Pl anet
Pulse purée Purées are useful for dips and some baked foods.To make a purée:
• Place cooked or rinsed and drained canned pulses into a food processor
• For every 1 cup (250 mL) cooked pulses, add ¼ cup (50 mL) water.
• Blend to make a smooth purée, with a consistency like canned pumpkin.
• If needed, add additional water 1 tablespoon (15 mL) at a time.
• Purées can be frozen in plastic bags and kept for several months in the freezer.
Pulse flours
Pulse flours can be found in some grocery stores, bulk food stores and ethnic or specialty markets. Bean flour and chickpea flour are more commonly available. Pulse flours can be used in a variety of recipes including cakes, muffins and cookies. Pulse flours can be used for gluten-free recipes or to boost levels of fibre. The recipe for Speckled Chocolate Chip Cookies on page 26 calls for black bean flour.
10 Did you know? It takes 11 times more fossil fuels to produce animal protein than plant-based protein, such as pulses.
Cooking tips and methods (cont’d)
• Beans naturally have a toxic compound in them called phytohemagglutinin. This is destroyed by adequate cooking. For slow cooker recipes, pre-soaked beans should be boiled for 10-12 minutes in fresh water before adding to the crock pot.
Freezing tip
Cooked pulses can be stored in the freezer for up to 6 months. Separate cooked pulses into 1 or 2 cup (250 or 500 mL) portions and freeze in freezer bags or small containers. Cooking a big batch of pulses to freeze will save you time on delicious meals like soups, casseroles or other favourite dishes.
Baking soda
Some recipes call for baking soda (sodium bicarbonate) to shorten the cooking process, especially if using hard water. Baking soda increases the absorption of water, but it also destroys thiamin, an important B vitamin found in pulses. Baking soda may also make the texture of pulses too soft, an undesired side effect. Therefore, using baking soda to aid in cooking pulses is not recommended. If hard water is your only choice and you need to add baking soda, limit the amount to 1/8 teaspoon per 2 cups (0.5 mL per 500 mL) water.
Cooking methods & times for dry pulses
Beans Wholepeas Splitpeas WholeLentils SplitLentils WholeChickpeas SplitChickpeas
Rinse Yes Yes Yes Yes Yes Yes Yes
Soak Yes Yes No No No Yes No
Amountof 2½-3cups 2½-3cups 2cups 2½-3cups 2cups 2½-3cups 2cupswaterper (625to (625to (500mL) (625to (500mL) (625to (500mL)1cup(250mL) 750mL) 750mL) 750mL) 750mL)drypulses
Cookingtime 1-1½hrs 1½-2hrs 45min 10-30min 5-15min 1½-2hrs ½-1hr
Pressurecook 8-12min 5-7min No No No 12-15min 5-7mintime(at15psi)*
Yieldfrom 2½cups 2½cups 2cups 2½cups 2cups 2½cups 2cups1cup(250mL) (625mL) (625mL) (500mL) (625mL) (500mL) (625mL) (500mL)drypulses
*Pressurecooktimesareforpulsesthathavebeenpre-soakedandarebasedonthe“quick”or“coldwater”releasemethod,inwhichthepressurecookerisplacedincoldwaterafterremovingfromtheburnertolowerpressure.Ifa“natural”releasemethodisusedinstead(pressureislefttofallonitsown),thecookingtimesneedtobereduced.
Recipes
Gluten freeVegetarian choice
Health CheckThese recipes have been
evaluated by the Heart and Stroke Foundation registered dietitians and are part of a
healthy diet based on Canada’s Food Guide.
High fibre (4 grams or more per serving)
AppetIzerS
BAked BISCuItS 12
roASted ChICkpeA SnACk 12
tex-Mex BeAn BIteS 13
ChICkpeA huMMuS 13
FIve-MInute dIpS 14
SAlAdS & SIde dISheS
ChICkpeA-pAStA SAlAd 14
Greek lentIl SAlAd 15
BlACk BeAn pIzzA 15
pulSe And BArley SAlAd 16
BlACk BeAn And Corn SuMMer SAlAd 16
three-BeAn BAke 17
reFrIed pInto BeAnS 17
zuCChInI And yellow SplIt peA SAuté 18
SoupS
Beet And BeAn BorSCht 18
thICk And heArty red lentIl Soup 19
yellow SplIt peA Soup 19
lentIl potAto SpInACh Soup 20
MAGnIFICent MIneStrone 20
MAIn dISheS
ChICken And ChICkpeA Stew 21
BlACk BeAn BurGerS 21
lAzy peroGy 22
Country ChIlI 22
BeAn lASAGnA 23
For the CroCk pot
ChICken CASSoulet 23
Slow Cooker SplIt peA SAuSAGe Soup 24
MexICAnA ChIlI 24
deSSertS And BAked GoodS
ChoColAte ChIp oAt CookIeS 25
CrAnBerry orAnGe MuFFInS 25
lentIl GrAnolA BArS 26
SpeCkled ChoColAte ChIp CookIeS 26
Look for these symbols in the recipes that followRecipe Notes
These recipes have been tested to make sure they work for you and your family. You will find many quick and easy recipes along with some that require more preparation. The one thing they all have in common is that they are delicious! If you would like more information and recipes on pulses, go to www.pulsecanada.com.
11
Percentdailyvalues(%DV)arebasedona2,000caloriediet.Recipeanalysis’use¼tspsaltwhenspecificmeasurementsarenotincluded.Optionalingredientsarenotincludedintheanalysis.
Tip: Baking on parchment paper controls sticking to pan.
Baked BiscuitsMakes:15biscuits(600g)
1¾cup(425mL)all-purposeflour1tbsp(15mL)bakingpowder1tbsp(15mL)whitesugarDashsalt¼cup(50mL)softmargarine,unsalted2/3cup(150mL)lentil purée2/3cup(150mL)1%milk
1) Preheatovento425˚F(220˚C).2) Inabowl,combineflour,bakingpowder,sugarandsalt.3) Cutmargarineintomixtureandaddlentilpurée
(stillcutting)untilitresemblescoarseoatmeal.4) Addmilkandfoldintoflourmixtureuntilingredients
arejustincorporated.5) Turnoutdoughontoalightly-flouredsurfaceandpatdownto
1½-2inchesthick.Cutoutbiscuitswitha2-inch(5cm)cookiecutter.Dustcookiecutterwithflourtohelppreventdoughfromsticking.
6) Placebiscuitsonbakingsheetatleast1-inch(2.5cm)apart.
7) Bakefor14-16minutes,oruntilgolden.Serveimmediately!
Appetizers
Roasted Chickpea Snack Serves8(200g)
4cups(1L)cookedchickpeasOR
2-19ozcan(540mL)chickpeas,rinsedanddrained3tbsp(45mL)canolaoil½cup(125mL)preferredspices(cajun,curry,garlic…etc.)
1) Preheatovento400˚F(200˚C).2)Combineallingredientsinmediumbowlandspread
ontoparchmentpaperorgreasedcookiesheet.3)Bakefor30minutes.Stir.4) Bakeanother20minutes,stirringevery5minutes.
Letcoolandenjoy!
Preparationtime:15minutes/Cookingtime:14-16minutes Preparationtime:5minutes/Cookingtime:50minutes
These biscuits are light and delicious. Serve them for breakfast or with soup!
Crunchy and spiced just the way you like it. Send the kids off to school with a snack you both love.
12 Did you know? rinsing and draining canned pulses may reduce sodium content by almost half.
Nutrients Per Serving1biscuit(40g)
Calories 87kcalProtein 2gFat 3g 5% SaturatedFat 0g 0%
Cholesterol 1mg 0%Carbohydrates 13g 4% Fibre 1g 4%
Sodium 32mg 1%Potassium 35mg 1%VitaminC 0mg 0%Folate 45mcg 20%Calcium 17mg 2%Iron 1mg 7%
%DailyValue
Nutrients Per Serving¼cupserving(25g)
Calories 128kcalProtein 5gFat 7g 11% SaturatedFat 1g 5%
Cholesterol 0mg 0%Carbohydrates 15g 5% Fibre 3g 12%
Sodium 4mg 0%Potassium 165mg 5%VitaminC 1mg 2%Folate 75mcg 34%Calcium 24mg 2%Iron 2mg 14%
%DailyValue
Chickpea HummusServes20(600g)
2cups(500mL)cookedchickpeasOR
1-19ozcan(540mL)chickpeas,rinsedanddrained
1/3cup(75mL)tahinipaste1garlicclove,minced¼cup(50mL)lemonjuice3tbsp(45mL)canolaoil½tsp(2mL)groundcumin1tsp(5mL)salt1/3cup(125mL)water½tsp(2mL)hotpeppersauce
1) Placechickpeasinablenderorfoodprocessorwithtahini,garlic,lemonjuice,oil,cuminandsalt.
2) Purée,addingjustenoughwatertomakethemixturecreamyandsmooth.Usemorethan1/3cupwaterifneeded.
3)Addhotpeppersaucetoyourliking.4) Serveinabowlwithpitacutintowedges.
Preparationtime:10minutes/Cookingtime:None
Hummus makes a great sandwich spread. Tip: Tahini is sesame seed paste sold in the Middle Eastern food section of your grocery store. Unsalted, unsweetened, peanut butter may replace tahini.
Nutrients Per ServingPer2tbsp(28g)
Calories 36kcalProtein 2gFat 3g 5% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 8g 3% Fibre 2g 8%
Sodium 203mg 8%Potassium 69mg 2%VitaminC 3mg 5%Folate 23mcg 10%Calcium 27mg 2%Iron 1mg 7%
%DailyValue
Tex-Mex Bean BitesMakes24regularbites(720g)
6largeflourtortillas1-19ozcan(540mL)red kidney,blackORpinto beans,
rinsedanddrained1cup(250mL)chunkymediumsalsa½tsp(2mL)chilipowder(optional)1cup(250mL)low-fatcheddarorlow-fatmozzarellacheese,grated¼cup(50mL)freshcilantro,choppedSourcream(optional)
1) Preheatovento350°F(180°C).2)Usinga4-inch(10cm)cookiecutter,cutfourroundsoutof
eachflourtortilla.Alternatively,usea3-inch(7.5cm)cookiecuttertomake7roundsforminimuffincups.Pressthetortillaroundsintomuffincups.Ifthetortillasarenotsoftenough,carefullymicrowavetheroundsfor15secondsorlightlybrushonesidewithwater.
3) Bakecupsfor12-15minutes,untillightgoldenandcrisp(thesecanbemadeseveraldaysaheadandstoredinanairtightcontainer).
4)Whilecupsarebaking,combinethebeans,salsa,chilipowder,cheeseandcilantrointoamediumbowl.
5) Forregularmuffinpans,spoon1½-2tbsp.(20-30mL)fillingintothetortillacups,and½-1tbsp(7-15mL)intominicups.
6) Placethecupsonabakingsheetandbakefor8-10minutes.
7) Servewarmwithadollopoflightsourcream.
Preparationtime:10minutes+10minutesCookingtime:12minutes+10minutes
A vegetarian snack that is a high quality protein- it’s easy to make and easier to eat! Everyone will be asking for more.
Quick Pulse tip: add ½ cup of black beans to a cup of your favourite salsa to easily add some extra nutrients.
13
Nutrients Per ServingPer1regularbite(30g)
Calories 94kcalProtein 4gFat 2g 3% SaturatedFat 1g 5%
Cholesterol 3mg 1%Carbohydrates 14g 5% Fibre 2g 8%
Sodium 258mg 11%Potassium 87mg 2%VitaminC 0mg 0%Folate 51mcg 23%Calcium 49mg 4%Iron 1mg 7%
%DailyValue
Chickpea-Pasta Salad
Serves13(1.82kg)
4cups(1L)cookedcorkscrewpasta,drainedandcooled1-19ozcan(540mL)chickpeas,rinsedanddrained1½cups(375mL)celery,chopped1½cups(375mL)carrot,coarselyshredded1½cups(375mL)sweetredpepper,chopped4greenonions,finelychopped¼cup(50mL)fetacheese,crumbled1/3cup(75mL)lightGreeksaladdressing
1) Inalargebowl,combinepasta,chickpeas,celery,carrot,redpepper,onionandfeta.Tosslightlytomixwell.
2)Adddressingtopastamixtureandtosstocoatwell.Serve.Pastamixturecanbemadeadayinadvance.Keepinfridgeovernightandtosssaladwithdressingbeforeserving.
Salads and Side Dishes
Preparationtime:25minutes/Cookingtime:None
A new twist on an old favourite. Picnic lunches need a pasta salad!
Five-Minute DipsServes16(480g)
1-19ozcan(540mL)black or navy beans*,rinsedanddrained
½cup(125mL)fat-freeranchdressing½tsp(2mL)cumin**2garliccloves*Forlentildip,uselentilsinsteadofbeans**Forlentildip,use1tspcurrypowderinsteadof½tspcumin
1) Placeallingredientsintofoodprocessororblender.Blendtodesiredconsistency.
Preparationtime:5minutes/Cookingtime:None
The easiest party dip that can add as much as 2 grams of fibre in every serving.
14 Did you know? Pulses are 20 to 25% protein, which is double the amount found in wheat and three times the amount found in rice.
Nutrients Per Serving1cup(140g)
Calories 149kcalProtein 5gFat 2g 3% SaturatedFat 1g 5%
Cholesterol 3mg 1%Carbohydrates 27g 9% Fibre 4g 16%
Sodium 227mg 9%Potassium 262mg 7%VitaminC 40mg 67%Folate 103mcg 47%Calcium 52mg 5%Iron 2mg 14%
%DailyValue
Nutrients Per ServingPer2tbsp(28g)
Calories 44kcal 45kcalProtein 2g 3gFat 0g 0g 0% 0% SaturatedFat 0g 0g 0% 0%
Cholesterol 1mg 1mg 0% 0%Carbohydrates 8g 8g 3% 3% Fibre 2g 1g 8% 4%
Sodium 128mg 137mg 5% 6%Potassium 100mg 118mg 3% 3%VitaminC 0mg 1mg 0% 2%Folate 37mcg 52mcg 17% 24%Calcium 13mg 11mg 1% 1%Iron 0mg 1mg 0% 7%
BeanDip%DailyValue
LentilDip%DailyValue
BeanDip LentilDip
Preparationtime:10minutes/Cookingtime:20minutes
Greek Lentil SaladServes10(1kg)
1-19ozcan(540mL)lentils,rinsedanddrained½cup(125mL)calamataolives½cup(125mL)onion,chopped1½cups(375mL)grapetomatoes,halved½cup(125mL)greenpeppers,chopped1cup(250mL)cucumber,diced¼cup(50mL)fetacheese,crumbled¼cup(50mL)freshparsley,chopped¼cup(50mL)oliveoil¼cup(50mL)lemonjuice1tbsp(15mL)driedoregano
1) Inalargebowl,combinelentils,olives,onion,tomatoes,greenpeppers,cucumber,fetacheeseandparsley.
2)Whiskoil,lemonjuiceandoreganotogether.3)Addparsleytosaladandtoss
withdressingtocoat.4)Canbeeatenrightawayor
coveredandleftinfridgetomarinatefor2hoursbeforeserving.Saladcanbemadeadayinadvance.
Preparationtime:25minutes/Cookingtime:None
This salad is a source of iron and folate. It’s quick to prepare and has classic Mediterranean flavours.
Did you know? Canadian pulse crops are not genetically modified. 15
Nutrients Per ServingPer2/3cup(100g)
Calories 133kcalProtein 6gFat 6g 9% SaturatedFat 1g 5%
Cholesterol 4mg 1%Carbohydrates 15g 5% Fibre 3g 12%
Sodium 112mg 5%Potassium 320mg 9%VitaminC 14mg 23%Folate 110mcg 50%Calcium 54mg 5%Iron 3mg 21%
%DailyValue
Black Bean Pizza
Makes8slices
1purchasedthinpizzacrust(12-14”/30-35cmindiameter)1¼cup(300mL)cookedblack beansOR
1-14ozcan(398ml)black beans,rinsedanddrained½tsp(2ml)hotsauce2/3cup(150ml)choppedonion1tsp(5ml)cumin1tsp(5ml)chilipowder1garlicclove,minced½cup(125ml)salsa1tomato,diced½ofa10-ouncepackagefrozenchoppedspinach,thawed,drained,andsqueezeddry2tbsp(30ml)freshparsley(orcilantro),chopped½cup(125ml)cheddarcheese,shredded½cup(125ml)MontereyJackcheese,shredded
1) Preheatovento375°F(190°C)2) Placepizzacrustonabakingsheet;bakeat375°F(190°C)
for5minutesoruntilcrisp.3) Mashbeanswithafork;combinebeans
andnext5ingredients(beansthroughgarlic)inmediumbowl,stirringtocombine.Spreadbeanmixtureovercrust,leavinga1-inchborder.
4) Spoonsalsaevenlyoverbeanmixture;topwithtomatoandspinach.Sprinklewithcheeses.
5) Bakeat375°F(180°C)for15minutesoruntilcrustislightlybrowned.Garnishwithparsley.
Nutrients Per ServingPerslice
Calories 279kcalProtein 14.5gFat 11g 17% SaturatedFat 6.7g 34%
Cholesterol 32mg 11%Carbohydrates 31g 10% Fibre 4.3g 17%
Sodium 513mg 21%Potassium 337mg 10%VitaminC 10mg 17%Folate 100mcg 45%Calcium 293mg 27%Iron 2.9mg 16%
%DailyValue
To make this dish gluten free, use a gluten free pizza crust.
Black Bean and Corn Summer Salad
Serves10(1kg)
1-19ozcan(540mL)black beans,rinsedanddrained2cups(500mL)frozencornniblets,thawed¼cup(50mL)freshcilantro,chopped¼cup(50mL)limejuice2mediumtomatoes,chopped½cup(125mL)onion,chopped1tsp(5mL)groundcumin½tsp(2mL)eachsaltandpepper
1)Combineallingredientsinalargebowl.Serve.
Preparationtime:20minutes/Cookingtime:None
This salad packs a whopping 5 grams of fibre per serving.
Pulse and Barley SaladServes30(3kg)
1tbsp(15mL)canolaoil1onion,chopped1garlicclove,minced1½cups(375mL)pearlbarley4cups(1L)reducedsodiumvegetablebroth1mediumzucchini,chopped2cups(500mL)cherrytomatoes,halved1-19ozcan(540mL)chickpeas,rinsedanddrained1-19ozcan(540mL)lentils,rinsedanddrained¼tsp(2mL)eachsaltandpepper10dillsprigs,chopped¼cup(50mL)fetacheese,crumbled(optional)
1)Overmedium-highheat,sautéonionandgarlicincanolaoilinalargesaucepanforabout2minutes.Addbarleyandcookadditional2minutes.
2) Stirinvegetablebrothandbringtoaboil.
3)Coverpanandreduceheat.Letsimmerfor30-35minutesoruntilbarleyhassoakedupmostoftheliquid.
4) Stirinzucchini,tomatoes,lentils,chickpeas,saltandpepper.Coverandcook5minutes.Stirindill.Servewithoptionalsprinklingoffetaontop.
Preparationtime:10minutes/Cookingtime:1hour
This dish is also delicious cold!
Quick Pulse tip: Cook a large batch of pulses and freeze in one or two cup servings for easy use in future meals. Pulses can keep in the freezer for up to six months.
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Nutrients Per Serving½cup(100g)
Calories 87kcalProtein 4gFat 1g 2% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 16g 5% Fibre 3g 12%
Sodium 183mg 8%Potassium 193mg 6%VitaminC 4mg 7%Folate 47mcg 21%Calcium 18mg 2%Iron 1mg 7%
%DailyValue
Nutrients Per Serving½cup(100g)
Calories 121kcalProtein 6gFat 1g 2% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 22g 7% Fibre 5g 20%
Sodium 43mg 2%Potassium 346mg 10%VitaminC 8mg 13%Folate 99mcg 45%Calcium 23mg 2%Iron 2mg 14%
%DailyValue
Refried Pinto BeansMakes3servings(450g)
1tbsp(15mL)canolaoil½smallonion,chopped2garliccloves,minced1tsp(5mL)chilipowder1¾cups(475mL)cookedpinto beans OR1-14ozcan(398mL)pinto beans,rinsedanddrained2/3cup(150mL)low-sodiumvegetableorchickenbrothDashbothsaltandpepper¼cup(50mL)choppedcilantro
1)Heatcanolaoilinlargesaucepanovermedium-lowheat.Addonionandcookuntiltender,about3minutes.
2) Stiringarlicandchilipowderandcook1minutelonger.Stirinbeansandchickenbrothandcookuntilbeansarewarmedthrough,about5minutes.
3) Mashbeanswithapotatomasherorthebackofthewoodenspoon,addingmorebrothifneeded.
4) Seasonmixturewithsaltandpepperandstirincilantro.Servewithcornorflourtortillas,ifdesired.Thiscanalsobeusedasabaseinalayereddip.
Preparationtime:5minutes/Cookingtime:10Minutes
Nutrients Per ServingPer2/3cup(150g)
Calories 255kcalProtein 14gFat 6g 9% SaturatedFat 1g 5%
Cholesterol 0mg 0%Carbohydrates 39g 13% Fibre 13g 52%
Sodium 161mg 7%Potassium 700mg 20%VitaminC 4mg 7%Folate 233mcg 106%Calcium 75mg 7%Iron 3mg 21%
%DailyValue
Three-Bean BakeServes12(1.68kg)
1-14ozcan(398mL)baked beansintomatosauce1-14ozcan(398mL)lima beans,rinsedanddrained1-14ozcan(398mL)kidney beans,rinsedanddrained2cups(500mL)
onion,chopped1cup(250mL)greenpepper,chopped2garliccloves,minced2tbsp(30mL)canolaoil1tbsp(15mL)all-purposeflour2tbsp(30mL)molasses1tbsp(15mL)reducedsodiumsoysauce½tsp(2mL)groundgingerPinchchilipowder(optional)
1) Preheatovento325˚F(160˚C).2)Combinebaked,limaandkidneybeansina
2litrecasseroleandsetaside.3) Inalargeskillet,sautéonion,
pepperandgarlicinoiluntilonionistranslucent.
4) Stirinflourthenaddmolasses,soysauce,gingerandchilipowder.Bringtoaboil.Pouroverbeansandstirlightly.
5)Coverandbake1houronmiddleovenrack.Uncoverandbakeextra30minutes,oruntilthick.
Preparationtime:25minutes/Cookingtime:1hour30minutes
Nutrients Per ServingPer2/3cup(140g)
Calories 135kcalProtein 6gFat 3g 5% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 24g 8% Fibre 6g 24%
Sodium 383mg 16%Potassium 352mg 10%VitaminC 13mg 22%Folate 46mcg 21%Calcium 42mg 4%Iron 2mg 14%
%DailyValue
17Did you know? Cold Canadian winters are good for pulses crops because freezing temperatures decrease crop diseases and insects. the cold weather also helps maintain high quality storage conditions on the farm.
Zucchini and Yellow Split Pea SautéServes6(600g)
1tbsp(15mL)canolaoil2greenonions,chopped2mediumzucchini,sliced1cup(250mL)dry yellow split peas,
preparedaccordingtopackage2mediumtomatoes,sliced1cup(250mL)reduced-fatcheddarcheese,shredded1redonion,slicedinringsDashgarlicpowder,lightsoysauceandpepper
1)Heatoilinlargeskilletovermediumheat.2) Sautégreenonionsandzucchinislicesuntilslightlytender,
about5minutes.Addcookedyellowsplitpeas.Stirgently.3) Layertomatoslicesovertopandsprinklewith2/3cup(150mL)
shreddedcheese.Layeronionringsovermixtureandaddremainingcheese.
4) Sprinklegarlicpowder,soysauceandpepperovertop.5)Reduceheattolow,placelidonthe
panandheatingredientsforabout5minutes.Serveimmediately.
Preparationtime:15minutes/Cookingtime:15minutes
Nutrients Per Serving1/6recipe(100g)
Calories 186kcalProtein 13gFat 6g 9% SaturatedFat 3g 15%
Cholesterol 11mg 4%Carbohydrates 21g 7% Fibre 4g 16%
Sodium 161mg 7%Potassium 550mg 16%VitaminC 17mg 28%Folate 81mcg 37%Calcium 213mg 19%Iron 1mg 7%
%DailyValue
18 Did you know? Canada is the world’s largest exporter and one of the world’s largest producers of pulses.
Beet and Bean Borscht
Makes6litres
3tbsp(45mL)canolaoil1largeonion,chopped1garlicclove,minced2carrots,diced3celerystalks,diced3cups(750mL)greencabbage,shredded3cups(750mL)beets,peeledandchopped10cups(2.5L)reducedsodiumvegetableorbeefstock*1-19ozcan(540ml)navy or white kidney beans,rinsedanddrained OR2cups(500mL)dry navy or white kidney beans,preparedaccordingto
package½cup(125mL)tomatojuice2tbsp(30mL)lemonjuice1tsp(5mL)pepper1bunchparsley,chopped OR10dillsprigs,chopped*Gluten-freebrandrequired
1) Sautéonionandgarlicin1tbsp(15mL)ofoiluntilgoldenandsoft.Setaside.
2) Inabigsouppot,sautécarrots,celeryandcabbageinremainingoil(30mL)forabout3minutes.Addbeetsandstockandcookabout1houroruntilbeetsareslightlytender.
3)Addonionsandgarlic,beans,tomatojuice,lemonjuice,pepperandparsleyordill.Bringtoaboilandserve!
Soups
Preparationtime:30minutes/Cookingtime:1hour15minutes
A tasty and satisfying classic from Baba!
Nutrients Per Serving1cup(250mL)
Calories 60kcalProtein 3gFat 2g 3% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 8g 3% Fibre 1g 4%
Sodium 357mg 15%Potassium 297mg 8%VitaminC 7mg 12%Folate 43mcg 20%Calcium 33mg 3%Iron 1mg 7%
%DailyValue
Preparationtime:20minutes/Cookingtime:1hour
Thick and Hearty Red Lentil SoupMakes4litres
2cups(500mL)wholered lentils1/3cup(75mL)potbarley,dried10cups(2.5L)reducedsodiumbeefbroth1lb(450g)leangroundbeef1largeonion,chopped2carrots,chopped2largecelerystalks,chopped2garliccloves,diced1-28ozcan(798mL)dicedtomatoes½tsp(2mL)salt¼tsp(1mL)pepperDashcayennepepper1bayleaf
1)Combinelentils,barleyandbeefbrothinlargestockpotorDutchoven.Bringmixturetoaboil,thenreduceheatandsimmerfor30minutes.
2) Placegroundbeefintolargefryingpanandplaceovermediumheat.Stirandcookuntiljuicesrunclear.
3)Addbeefandonion,carrots,celery,garlic,tomatoesandremainingingredients,tothestockpot.Breakuptomatoeswithwoodenspoon.Bringtoaboilandsimmer,stirringoccasionally,for20to30minutes,oruntilvegetablesaretenderandsouphasthickened.Removebayleafbeforeserving.
Yellow Split Pea SoupMakes1.5litres
1tbsp(15mL)canolaoil½cup(125mL)onions,chopped1½cup(125mL)carrots,chopped1cup(250mL)ham,diced1½cups(375mL) dry yellow split peas,
preparedaccordingtopackage2½cups(625mL)reducedsodiumvegetablebroth*1cup(250mL)milkDasheachofnutmeg,pepperandsalt.*Gluten-freebrandrequired
1) Inalargestockpot,heatoil.Addonionsandcarrotsandsautévegetablesuntiltender.Addhamandsautéuntilheatedthrough.
2) Puréepreparedsplitpeasinblenderorfoodprocessor,addingvegetablebroth½cupatatimeasneededtogetpuréedtexture.
3)Addpuréedpeastothestockpot,alongwithmilk,anyremainingvegetablebroth,nutmeg,pepperandsalt.Continuetoheatuntildesiredtemperatureisreached.Serve.
Enjoy this soup as a main dish. Serve with biscuits or buns.
Cook peas a day, week or month in advance. They can be frozen until you are ready to use them.
Preparationtime:15minutes/Cookingtime:30minutes
Quick Pulse tip: eating pulses with a vitamin C source will help absorb more iron into the body. 19
Nutrients Per Serving1cup(250mL)
Calories 189kcalProtein 17gFat 4g 6% SaturatedFat 2g 10%
Cholesterol 17mg 5%Carbohydrates 23g 7% Fibre 4g 16%
Sodium 535mg 22%Potassium 608mg 17%VitaminC 11mg 18%Folate 128mcg 58%Calcium 53mg 5%Iron 4mg 28%
%DailyValue
Nutrients Per Serving1cup(250mL)
Calories 244kcalProtein 20gFat 6g 9% SaturatedFat 1g 5%
Cholesterol 29mg 10%Carbohydrates 29g 10% Fibre 4g 16%
Sodium 886mg 37%Potassium 713mg 20%VitaminC 3mg 5%Folate 80mcg 36%Calcium 87mg 8%Iron 2mg 14%
%DailyValue
Preparationtime:30minutes/Cookingtime:1hour15minutes
Preparationtime:35minutes/Cookingtime:1hour5minutes
Preparationtime:25minutes/Cookingtime:40minutes
Lentil Potato Spinach SoupMakes2.25litres
1cup(250mL)dry green lentils,dried2tbsp(30mL)canolaoil2garliccloves,minced2mediumonions,chopped6cups(1.5L)reducedsodiumvegetablebroth*½cup(125mL)freshparsley,chopped4cups(1L)freshspinach,chopped2mediumpotatoes,cubedDashsaltandpepper¼cup(50mL)lemonjuice
*Gluten-freebrandrequired
1)Coverlentilswith2½cupswaterinamediumsaucepan.Bringtoboilandreducetosimmer,coveredfor30minutes.Setaside.Drainliquids.
2) Sautégarlicandonionswithoilinalargesaucepanuntilbrowned.Addvegetable(orchicken)broth,lentilsandremainingingredientsexceptlemonjuice.
3)Cookmixtureforabout1houruntillentilsandpotatoesaretender.Addlemonjuiceandserve.
Serve nice and hot on a chilly day.
Magnificent MinestroneMakes6litres
2cups(500mL)shortpastaofyourchoice,cooked2tbsp(30mL)canolaoil6garliccloves,minced2largecarrots,chopped3celerystalks,chopped1largeyellowonion,chopped1tbsp(15mL)thymeleaves,finelychopped1bayleaf1-19ozcan(540mL)white kidney or great northern beans,rinsed
anddrained1-19ozcan(540mL)red kidney beans,rinsedanddrained1-19ozcan(540mL)chickpeas,rinsedanddrained1-19ozcan(540mL)dicedtomatoes1cup(250mL)greencabbage,shredded2mediumzucchini,chopped8cups(2L)reducedsodiumchickenorveggiebroth1tbsp(15mL)pepper
1)Cookpastaaccordingtodirectionsonpackage.Cookuntilaldente,drainandtosswithhalftheoil.Setaside.
2) Inalargesaucepan,heatremainingoilonhigh.Addgarlicandsautéuntilgolden.Lowerheattomediumandaddcarrots,celeryandonion.Cookuntilsoft,stirringoften,about10minutes.Addthymeandbayleafandraiseheattohigh.Addbeans,chickpeas,tomatoes,cabbage,zucchiniandbayleaf.Addchickenstockandbringtoaboil.
3) Lowerheatandsimmerfor15-20minutes,skimmingfoamfromtop.
4) Seasonwithpepperandremovebayleaf.Addcookedpastaandenjoy!
Nutrients Per Serving1cup(250mL)
Calories 149kcalProtein 1gFat 4g 6% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 21g 7% Fibre 4g 16%
Sodium 451mg 19%Potassium 587mg 17%VitaminC 20mg 33%Folate 144mcg 65%Calcium 53mg 5%Iron 3mg 21%
%DailyValue
Nutrients Per Serving1cup(250mL)
Calories 128kcalProtein 5gFat 2g 3% SaturatedFat 0g 0%
Cholesterol 0mg 0%Carbohydrates 23g 8% Fibre 5g 20%
Sodium 457mg 19%Potassium 389mg 11%VitaminC 10mg 17%Folate 59mcg 27%Calcium 48mg 4%Iron 2mg 14%
%DailyValue
20 Did you know? Pulses are one of the most sustainable sources of protein in the world.
Feel free to add more pulses, or replace the vegetables with ones on hand.
Chicken and Chickpea Stew
Makes6litres
1tbsp(15mL)canolaoil2celerystalks,chopped2carrots,diced1onion,chopped2garliccloves,minced4cups(1L)lowsodiumchickenbroth3cups(750mL)spaghettisauce1-19ozcan(540mL)chickpeas,rinsedanddrained1-19ozcan(540mL)white kidney beans,rinsedanddrained1½cups(375mL)dryshorttubepasta(tubetti)½tsp(2mL)pepper8skinless,bonelesschickenthighscutinto½inchcubes½cup(125mL)gratedfreshparmesan
1) Inlargesaucepanheatoilovermediumheat.Addcelery,carrotandonionandsautéuntiltender.Addgarlicandcookabout1minute,stirringconstantly.
2)Addbroth,spaghettisauce,chickpeas,kidneybeans,pasta,pepperandbringtoaboil.
3) Reduceheattolow-mediumandsimmeruntilpastaistender,about10-12minutes.Addchickentopanandcook5-8minutesuntilchickenisdone.
4) Sprinklewithparmesancheeseandserve.
Black Bean BurgersServes4(1kg)
1-19ozcan(540mL)black beans,rinsedanddrained1cup(250mL)brownrice,cooked1smallonion,chopped2greenonions,chopped½tsp(2mL)Tabascosauce(optional)1egg¼cup(50mL)breadcrumbs6tbsp(90mL)salsa(divided)4hamburgerbuns¼cup(50mL)lowfatplainyogurt4Romainelettuceleaves1avocado,sliced(optional)
1) Inalargebowl,coarselymashbeanswithapotatomasherorfork.Addrice,onions,Tabascosauceifdesired,egg,breadcrumbsandtwotablespoonsofsalsa.Mixwell.
2)Dividemixtureinto4andformintopattiesthatareabout1inchthick.
3) Preheatovento350ºF(180ºC).Inanon-stickpan,cookburgersovermediumheatfor4-5minuteseachside,oruntillightlybrowned.Transfertoanoven-safetrayandbakeinpreheatedovenforabout10minutes.
4) Inasmallbowl,combineremainingsalsaandyogurt.Servewithlettuceandavocado(ifdesired)asacondimenttoyourburger.
Main Dishes
Preparationtime:30minutes/Cookingtime:35minutes Preparationtime:15minutes/Cookingtime:20minutes
Cut this recipe in half for fewer servings or freeze leftovers for easy meals.
Did you know? ancient egyptians thought that lentils made children’s minds more aware, making them scholarly and good-humoured.
21
Nutrients Per Serving1cup(250g)
Calories 170kcalProtein 10gFat 4g 6% SaturatedFat 1g 5%
Cholesterol 18mg 6%Carbohydrates 23g 8% Fibre 4g 16%
Sodium 544mg 23%Potassium 404mg 12%VitaminC 4mg 7%Folate 46mcg 21%Calcium 70mg 6%Iron 2mg 14%
%DailyValue
Nutrients Per Serving1dressedburger(250g)
Calories 372kcalProtein 18gFat 5g 8% SaturatedFat 1g 5%
Cholesterol 47mg 16%Carbohydrates 65g 22% Fibre 10g 40%
Sodium 429mg 18%Potassium 617mg 16%VitaminC 7mg 12%Folate 259mcg 118%Calcium 152mg 14%Iron 5mg 35%
%DailyValue
Lazy PerogyServes8(2kg)
1½cups(375mL)potatoes,mashed1½cups(375mL)navy, pinto,ORgreat northernbean purée1cup(250mL)low-fatcheddarcheese,grated2cups(500mL)cottagecheese1%MF¼cup(50mL)greenonion,diced1egg,beaten¼tsp(1mL)salt½tsp(2mL)pepper4cups(1L)freshspinach,chopped9lasagnanoodles,cooked1½cups(375mL)onion,diced¼cup(50mL)softmargarine¼lb(114g)bacon,cookedcrispandcrumbled
1) Preheatovento350˚F(180˚C).2) Spraya9 x13bakingdishwithanon-stickvegetable
spray.3) Inabowlcombinepotatoes,beanpuréeandCheddar
cheese.Inseparatebowl,combinecottagecheese,greenonion,egg,saltandpepper.Addspinachandmixwell.
4) Placelasagnanoodlesonthepanbottom.Spreadbeanmixtureoverfirstlayerofnoodlesandcoverwithnextlayerofnoodles.Spreadcottagecheesemixtureover2ndlayerofnoodles.Coverwiththelastofthenoodles.
5)Inaskillet,sautéonioninmargarineuntiltranslucent.Removefromheatandspreadoverfinallayerofnoodles.
6)Coverwithfoilandbakeonmiddleovenrackfor1¼hours.
7)Removefromovenandgarnishwithbacon.Bakeuncoveredfor5minutes.
8)Coolfor10min,covered,beforeserving.Enjoy.
Country ChiliServes16(4kg)
1lb(500g)leangroundbeef1tbspcanolaoil2garliccloves,minced2cups(500mL)onion,chopped1greenpepper,seededandchopped2celerystalks,chopped1-7½ozcan(398mL)tomatosauce1-28ozcan(796mL)tomatoes,halved1tbsp(15mL)chilipowder1tsp(1mL)Worcestershiresauce*4cups(1L)red kidney beans,cooked OR2-19ozcans(2-540mL)red kidney beans,rinsedanddrained1tbsp(15mL)lemonjuicePinchsaltandpepper*Gluten-freevariety
1) Inskillet,cookgroundbeefuntilbrowned.2) Inamediumsouppot,heatoilandsautégarlic,onion,
greenpeppersandceleryabout5minutes.
3)Addgroundbeef,tomatosauce,tomatoes,chilipowderandWorcestershiresauce.Cook10minutesonmediumheatandaddbeans.
4)Bringtoaboilandseasonwithlemonjuice,saltandpepper.Serveandenjoy.
Preparationtime:20minutes/Cookingtime:25minutes
Preparationtime:1hour/Cookingtime:1hour30minutes
22 Did you know? In the 18th century, roasted chickpeas were said to be brewed as a substitute for coffee in europe.
Nutrients Per Serving1cup(250g)
Calories 167kcalProtein 13gFat 6g 9% SaturatedFat 2g 10%
Cholesterol 28mg 9%Carbohydrates 16g 5% Fibre 6g 24%
Sodium 431mg 18%Potassium 504mg 14%VitaminC 19mg 32%Folate 50mcg 23%Calcium 52mg 5%Iron 3mg 21%
%DailyValue
Nutrients Per Serving1/8recipe(250g)
Calories 425kcalProtein 26gFat 15g 23% SaturatedFat 4g 20%
Cholesterol 45mg 15%Carbohydrates 47g 16% Fibre 5g 20%
Sodium 762mg 32%Potassium 714mg 20%VitaminC 11mg 18%Folate 95mcg 43%Calcium 162mg 15%Iron 2mg 14%
%DailyValue
Quick Pulse tip: When soaking beans, you can check if they are ready to cook by cutting one in half. If the centre is opaque, they are ready to be cooked!
Bean LasagnaServes8(1.8kg)
2cups(500mL)cookedred kidney beans OR1-19ozcan(540mL)red kidney beans,rinsedanddrained½lb(250g)leangroundbeef1onion,chopped1garlicclove,minced13ozcan(369mL)tomatopaste3cups(750mL)water1tsp(5mL)driedbasil½tsp(2mL)groundthyme½tsp(2mL)groundoregano½tsp(2mL)saltandpepper1egg,slightlybeaten2cups(500mL)1%cottagecheese8oven-readylasagnanoodles2cups(500mL)part-skimmozzarellacheese,shredded
1)Mash¾ofthebeans.2) Inlargenon-stickskillet,cookbeef,onionsandgarlicover
mediumheat,about6minutesoruntilbeefisnolongerpinkandonionsaretranslucent.Spoonoffexcessfat.
3) Stirinmashedbeans,wholebeans,tomatopaste,water,basil,thymeandoregano.Bringtoboil,reduceheatandsimmeruntilslightlyreduced,about15minutes.Seasonwithsaltandpepper.
4) Inmediumbowl,combineeggwithcottagecheeseandmixwell.5) Preheatovento350ºF(180ºC).6) Spread1½cupsofmeatsauceoverbottomof13x9inch
baking/lasagnadish.Set1cupofsauceaside.Arrange4lasagnanoodlesoversaucethencoatwithmeatsauceagain.Spreadhalfofcottagecheesemixtureovermeatsaucethenhalfofmozzarellaovercottagecheese.
7)Repeatnoodlestomozzarellalayer.8)Bakeuntilnoodlesaretender,about
40minutes.Letstandabout10minutesbeforecutting.
Preparationtime:25minutes/Cookingtime:45minutes
Preparationtime:30minutes/Cookingtime:10-12hoursonlow,6-8hoursonhigh
For the Crock Pot
Chicken Cassoulet
Serves8(2kg)
1cup(250mL)dry navy beans,soakedaccordingtopackage
8bone-inchickenthighs1mediumPolishsausage,cooked(optional)1-10ozcan(284mL)tomatojuice1-28ozcan(796mL)tomatoes,halved1tbsp(15mL)Worcestershiresauce*1tsp(5mL)instantbeeforchickenbouillongranules*½tsp(2mL)driedbasil½tsp(2mL)driedoregano½tsp(2mL)paprika½cup(125mL)carrot,chopped½cup(125mL)celery,chopped½cup(125mL)onion,chopped*Gluten-freebrandrequired
1)Boilsoakedbeansfor10-12minutes.Drainandsetaside.2) Skinchickenpiecesandsetaside.Ifusingsausage,
halveitlengthwiseandcutintobitesizepieces.3) Inamediumbowl,combinebeans,tomatojuice,
tomatoes,Worcestershiresauce,bouillon,basil,oreganoandpaprika.
4) Ina4quart(3.78litre)slowcookercombinecarrots,celeryandonion.Arrangechickenandsausageovervegetables.Pourbeanmixtureoverchickenandsausage.
5)Coverandcookonlow-heatsettingfor10-12hoursoronhigh-heatsettingfor6-8hours.Serve.
Adding beans is an easy way to increase fibre in lasagna.
For a complete meal, serve with brown rice and fruit for dessert.
23
Nutrients Per Serving1cup(250g)
Calories 278kcalProtein 29gFat 7g 11% SaturatedFat 0g 0%
Cholesterol 67mg 22%Carbohydrates 25g 8% Fibre 6g 24%
Sodium 437mg 18%Potassium 680mg 19%VitaminC 20mg 33%Folate 122mcg 55%Calcium 89mg 8%Iron 3mg 21%
%DailyValue
Nutrients Per Serving1/8recipe(225g)
Calories 450kcalProtein 35gFat 14g 22% SaturatedFat 7g 35%
Cholesterol 74mg 25%Carbohydrates 48g 16% Fibre 8g 32%
Sodium 905mg 38%Potassium 934mg 27%VitaminC 12mg 20%Folate 68mcg 31%Calcium 327mg 30%Iron 4mg 28%
%DailyValue
Slow Cooker Split Pea Sausage SoupMakes8cups
8cups(2L)lowsodiumchickenbroth*1lb(450g)dried yellow split peas,rinsed1lb(450g)smokedsausage,sliced*1½cups(375mL)carrots,chopped1cup(250mL)celery,chopped2mediumpotatoes,peeledandchopped1onion,chopped2garliccloves,chopped½tsp(2mL)driedoregano2bayleaves*Gluten-freebrandrequired
1) Ina5quart(4.73litres)slowcookercombinechickenbroth,peas,sausage,carrot,celery,potatoes,onion,garlic,oreganoandbayleaves.
2) Coverandcook6-7hoursonhigh.Removethebayleavesbeforeserving.
Mexicana ChiliServes14(3.5kg)
1lb(450g)leangroundbeef1smallonion,chopped2garliccloves,minced1-28ozcan(796mL)dicedtomatoes1½cups(375mL)chunkysalsa1-12ozcan(341mL)cornniblets,drained1-19ozcan(540mL)black beans,rinsedanddrained¼cup(50mL)freshcilantro,chopped4greenonions,chopped1½cups(375mL)tomatosauceDashsaltandpepper1tsp(5mL)groundcumin
1) Inamediumfryingpan,cookgroundbeefwithonionsandgarlicovermedium-highheatuntilbeefisbrowned.Drainexcessjuice.
2) Putbeefintoslowcooker.Addrestofingredientsandstiruntilmixed.
3)Cookonlowfor6-8hoursoronhighfor3-4hours.
Preparationtime:20minutes/Cookingtime:6-8hoursonlowor4hoursonhighPreparationtime:20minutes/Cookingtime:6-7hoursonhigh
Easy to prepare before work so a delicious meal will be ready when you get home.
24
Nutrients Per Serving1cup(250mL)
Calories 290kcalProtein 17gFat 11g 17% SaturatedFat 4g 20%
Cholesterol 27mg 9%Carbohydrates 33g 11% Fibre 4g 16%
Sodium 737mg 31%Potassium 806mg 23%VitaminC 9mg 15%Folate 124mcg 56%Calcium 55mg 5%Iron 3mg 21%
%DailyValue
Nutrients Per Serving1cup(250mL)
Calories 188kcalProtein 14gFat 6g 9% SaturatedFat 2g 10%
Cholesterol 29mg 10%Carbohydrates 21g 7% Fibre 5g 20%
Sodium 601mg 25%Potassium 533mg 15%VitaminC 13mg 22%Folate 85mcg 39%Calcium 51mg 5%Iron 3mg 21%
%DailyValue
Did you know? In ancient rome and Greece, beans were used to vote. a black bean meant ‘no’, while a white bean meant ‘yes’.
Chocolate Chip Oat CookiesMakes24cookies(360g)
½cup(125mL)canned navy beans,rinsedanddrained OR½cup(125mL)canned lentils,rinsedanddrained1egg2tbsp(30mL)canolaoil¾cup(175mL)brownsugar,packed1tsp(5mL)vanillaextract½cup(125mL)semi-sweetchocolatechipsor,ifdesired,raisins11/3cups(325mL)rolledoats¾cup(175mL)wholewheatflour½tsp(2mL)bakingsoda
1) Preheatovento375°F.Lineacookiesheetwithparchmentpaperorlightlyspraycookiesheetwithcookingspray.
2) Inblender,puréebeanswithegguntilsmooth.3) Inamediumbowl,beatcanolaoil,sugarandvanilla
usingelectricmixeruntilsmooth.Addbeanandeggpuréeandcontinuebeatinguntilwellcombined.
4)Addchocolatechips(orraisins)andoatsandstirwithaspoontocombine.
5) Sifttogetherflourandbakingsodaoverwetmixtureandstiruntilwellcombined.
6)Dropbyroundedteaspoon,2inches(5cm)apartonpreparedcookiesheetandflattenslightly.Bakefor15minutes.
Cranberry Orange Muffins
Makes12muffins(660g)
2cups(500mL)all-purposeflour1½tsp(7mL)bakingpowderDashsalt½cup(125mL)margarine,unsalted,melted¾cup(175mL)whitesugar2eggs1cup(250mL)lentil purée¾cup(175mL)orangejuice1zestofwholeorange1¼cups(300mL)wholecranberries,frozen
1) Preheatovento375°F(190˚C).Preparemuffintinswithlargemuffincuplinersorlightlygreasesidesoftin.
2) Inamediumbowl,stirtogetherflour,bakingpowderandsalt.3) Inamixingbowl,blendtogetherbutterandsugarandeggs.
Addlentilpurée,orangejuiceandzest.4) Foldindryingredientsuntiljustblendedandaddcranberries.5) Spoonmixtureintopreparedpan
fillingcupsthree-quartersofthewayfull.Bake20-25minutesoruntiltoothpickinsertedincentreofmuffinscomesoutclean.
Desserts and Baked Goods
Preparationtime:20minutes/Cookingtime:15minutes
Preparationtime:15minutes/Cookingtime:25minutes
Adding puréed pulses to baked goods will add moisture and fibre.
With a zing of cranberries and a hint of orange, this is a great tasting source of fibre.
25
Nutrients Per Serving1muffin(55g)
Calories 251kcalProtein 5gFat 9g 14% SaturatedFat 1g 5%
Cholesterol 31mg 10%Carbohydrates 37g 12% Fibre 2g 8%
Sodium 47mg 2%Potassium 154mg 4%VitaminC 9mg 15%Folate 11mcg 5%Calcium 18mg 2%Iron 2mg 14%
%DailyValue
Nutrients Per ServingPercookie(15g)
Calories 124kcalProtein 3gFat 3g 5% SaturatedFat 1g 5%
Cholesterol 8mg 3%Carbohydrates 21g 7% Fibre 2g 8%
Sodium 55mg 2%Potassium 98mg 3%VitaminC 0mg 0%Folate 10mcg 5%Calcium 18mg 2%Iron 1mg 7%
%DailyValue
Did you know? Peas and lentils date back to ancient times as they have been found by archeologists in egyptian tombs built over 4,000 years ago.
Preparationtime:20minutes/Cookingtime:12minutesPreparationtime:15minutes/Cookingtime:30minutes
Lentil Granola Bars
Makes35bars(1.05kg)2/3cup(150mL)shreddedcoconut2cups(500mL)quick-cookingrolledoats1cup(250mL)brownsugar,lightlypacked1/3cup(75mL)pellet-likebrancereal½tsp(2mL)cinnamon¾cup(175mL)lentil purée½cup(125mL)canolaoil1egg,beaten½tsp(2mL)vanillaextract¼cup(50mL)semisweetchocolatechips,melted
1) Placerackincentreofoven.Preheatto350°F(180˚C).2) Inmediumbowl,mixcoconut,oats,brownsugar,brancereal
andcinnamon.3)Addlentilpurée,oil,eggandvanilla.Mixuntildry
ingredientsarejustmoistened.4) Spreadovera10½ x 16(25x 40
cm)nonstickcookiesheet.Bake30minutes,oruntillightlybrowned.Whilebarsarestillwarm,drizzlechocolateovertopandcutinto35bars.
Speckled Chocolate Chip CookiesMakes48cookies(360g)
1cup(250mL)black bean flourORwhole bean flour*½tsp(2mL)bakingsodaDashsalt½cup(125mL)softmargarine,unsalted½cup(125mL)whitesugar¼cup(50mL)brownsugar,packed1egg1tsp(5mL)vanillaextract1cup(250mL)semi-sweetchocolatechips*Foundingrocerystoresorbulkfoodstores
1) Preheatovento350ºF(180ºC).2) Insmallbowl,stirtogetherbeanflour,bakingsodaandsalt.3) Inmixingbowl,creamtogethermargarineandbothsugars.
Beatineggandvanillauntillightandfluffy.4) Stirindryingredientsuntilblended.Foldinchocolatechips.5)Dropbysmallteaspoonfuls2inches
(5cm)apartontononstickbakingsheets.Bakefor10-12minutesoruntilgoldenbrown.
Adapted from Currie, V. & Spicer, K. (1993). Full of Beans. Mighton House p.170.
The kids will never know you added something healthy to this treat.
The dough will seem sticky with bean flours. Leave enough room in between teaspoonfuls for cookies to spread as they bake.
26
Nutrients Per Serving1bar(30g)
Calories 137kcalProtein 3gFat 6g 9% SaturatedFat 2g 10%
Cholesterol 5mg 2%Carbohydrates 19g 6% Fibre 3g 12%
Sodium 19mg 1%Potassium 123mg 4%VitaminC 0mg 0%Folate 18mcg 8%Calcium 17mg 2%Iron 1mg 7%
%DailyValue
Nutrients Per Serving2cookies(15g)
Calories 133kcalProtein 2gFat 7g 11% SaturatedFat 2g 10%
Cholesterol 8mg 3%Carbohydrates 16g 5% Fibre 1g 4%
Sodium 44mg 2%Potassium 87mg 2%VitaminC 0mg 0%Folate 24mcg 1%Calcium 14mg 1%Iron 1mg 7%
%DailyValue
Did you know? the name “chickpea” came from the chicken beak-like looking part of the seed.
Nutrition Facts
Beans,peas,lentilsandchickpeasareverynutritious.Thesechartscompareblackbeanswithothercommonfoodsintermsofcalories,fibre,folate,andiron.Blackbeanswereselectedtoshowtheaveragenutrientanalysisofpulses.
AccordingtoHealthCanada’sguidelines,pulsesarean:
• Excellentsourceoffibre• ExcellentsourceofironifeatenwithasourceofvitaminC• Excellentsourceoffolate• Lowinfat• Freeofsaturatedfatandcholesterol
ServingsizesarebasedonEatingWellwithCanada’sFoodGuide(2007).Seehealthcanada.gc.ca/foodguide
27Did you know? according to health Canada, the % Daily Value (% DV) is a benchmark for evaluating the nutrient content of foods quickly and easily. the % DV lets you know how much one serving of the food contains specific nutrients based on recommendations for a healthy 2,000 calorie/day diet.
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0Black beans,
cooked (175 mL)
Bran Flakes (250 mL,
32 g)
Broccoli, cooked
(125 mL)
Lean ground beef, broiled
(75 g)
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cooked (175 mL)
Bran Flakes (250 mL,
32 g)
Broccoli, cooked
(125 mL)
Lean ground beef, broiled
(75 g)
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cooked (175 mL)
Bran Flakes (250 mL,
32 g)
Broccoli, cooked
(125 mL)
Lean ground beef, broiled
(75 g)
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y va
Lue
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20%
15%
10%
5%
0%Black beans,
cooked (175 mL)
Bran Flakes (250 mL,
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Broccoli, cooked
(125 mL)
Lean ground beef, broiled
(75 g)
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Pulsesareanexcellentsourceofmanganeseandagoodsourceofpotassium,magnesium,phosphorusandzinc.Pulsesarealsolowinfatandfreeofsaturatedfatandcholesterol.
Tolearnmoreaboutthenutrientcompositionofpulses,visitwww.pulsecanada.com.
Oneservingofpulsesisequalto¾cup(175mL).
pulse Canada
Pulse Canada1212-220 Portage AvenueWinnipeg, Manitoba, Canada R3C 0A5
Telephone: 204.925.4455Fax: 204.925.4454
Email: [email protected]
Web: www.pulsecanada.com
healthy peoplehealthy planet
TolearnmoreaboutPulseCanada,visitourwebsiteatwww.pulsecanada.com
PulseCanadaisthenationalassociationrepresentingpulsegrowers,processorsandtraders.DirectionandfundingisprovidedbyAlbertaPulseGrowersCommission,SaskatchewanPulseGrowers,ManitobaPulseGrowersAssociation,theOntarioBeanProducersMarketingBoard,OntarioColouredBeanGrowersandthepulseprocessorsandexportersthataremembersoftheCanadianSpecialCropsAssociation(CSCA).PulseCanadaprovidesitsmemberswithasingle,unifiedvoiceonnationalandinternationalissuesaffectingthepulseindustry.Areasoffocusincludemarketaccessandtransportation,aswellaspositioningpulsesasacornerstoneingredientforhealthierfoodsandamoresustainableenvironment.PulseCanada’smembersinclude:
TheAlbertaPulseGrowersCommission(APG)represents4,500Albertafarmerswhogrowpeas,beans,chickpeas,lentilsandfababeans.Itisaproducer-driven,not-for-profit,organizationfundedbyarefundablelevydeductedatthepointofpulsecropsale.Ourmissionis“Toprovideleadership,
increasingthecompetitiveness,profitability,andsustainabilityofpulseproductionaswellaspromotinghealthandenvironmentalbenefitsofpulses.”TheAlbertapulseindustryhasgrownfromitsinception,intheearly1980s,toonewhereprimaryproductioncontributed$225milliontotheAlbertaeconomyin2008.
TolearnmoreaboutAPG,visitwww.pulse.ab.ca
SaskatchewanPulseGrowersrepresentsover18,000pulsecropproducersinSaskatchewan.Accountabletogrowersandfundedthroughamandatorycheck-off,SPGhasaproducer-elected
boardofdirectorscomprisedofsevenpulsegrowers.WithalegislatedmandatetobuildaprosperouspulseindustryinSaskatchewan,SPGinvestsinresearchandmarketdevelopmentandpromotessustainableinnovation,growthandsuccessthroughleadership,collaborationandsupport.Today,SaskatchewanistheheartofCanada’spulseindustry.Weproduce99%oftheCanadianlentilcrop,80%oftheCanadianpeacrop,and88%oftheCanadianchickpeacropandthereareover100specialcropprocessorsinSaskatchewan.
TolearnmoreaboutSaskatchewanPulseGrowers,visitwww.saskpulse.com
TheManitobaPulseGrowersAssociation(MPGA)represents3,800farmersinManitobawhogrowediblebeans,peas,lentils,chickpeas,fababeansandsoybeans.Theorganizationisfundedbya0.5%checkoffleviedagainstsalesofthesecrops.MPGA’smissionistoprovidememberswithproductionandmarketingsupport,throughfocusedresearch,advocacyandlinkageswithindustrypartners.MPGA’sgoalistoimprovemembers’profitability
bybroadeningmarketaccess,givingleadershipandfocustoresearchanddevelopment,andrepresentingManitobapulseproducersinareasofgovernmentandindustrypolicyaffectingreturnstopulsegrowers.
TolearnmoreaboutMPGA,visitwww.manitobapulse.ca
TheOntarioColouredBeanGrowersAssociationrepresents450producersinOntariowhogrowavarietyofcolouredbeansincludingKidney,Cranberry,Blacks,Otebos,PintosandAdzuki
Beans.Ourmandateincludesproductpromotion,consumereducation,agronomyandproductionresearchandisfundedbyanon-refundablecheckoff/tonneofproduction.Formedin1986,theassociationinbasedinMitchell,Ontarioandisveryactiveinlobbyingtheprovincialandfederalgovernmentsforprogramstobenefitourproducer.
TolearnmoreabouttheOntarioColouredBeanGrowersAssociation,visitwww.ontariobeans.on.ca
TheOntarioBeanProducers’MarketingBoard(OBPMB)isanotforprofitorganizationthatrepresentstheinterestsofapproximately1,000farmersinOntariothatgrowWhitePeaBeans(commonlyfoundonstoreshelvesasbakedbeansorbeansintomatosauce).Adapted
varietiesofWhitePeaBeansaregrownthroughoutOntariofromthedeepsouthwest–Harrow/WindsorareatotheoppositeendoftheprovinceintheOttawavalley.Boardoperationsarefundedthroughagrower-licensingfeethatisassessedagainstproduction.Revenuesareallocatedtoprioritizedstrategicareassuchasresearch,communications,promotionsandmarketing.
TolearnmoreaboutOBPMB,visitwww.ontariobeans.on.ca
TheCanadianSpecialCropsAssociation(CSCA)isanationaltradeassociationestablishedin
1987.ItrepresentscompaniesinvolvedinthemerchandisingofCanadianpulseandspecialcrops,includingbean,chickpea,lentil,pea,canaryseed,buckwheat,sunflowerseedandmustardseed.TheCSCAcurrentlyhasmorethan110members,rangingfromlargemultinationalorganizationstosingle-plantprocessors.Togethertheyrepresentmorethan85%ofthepulseandspecialcropsproducedinCanada.
TolearnmoreaboutCSCA,visitwww.specialcrops.mb.ca
The preparation of this publication has been made possible through the financial support from Agriculture and Agri-Food Canada under the Canadian Agriculture and Food International Program and through Canada’s Agricultural Policy Framework, a Federal-Provincial-Territorial initiative.