Pulses · PDF file7 Pulses are an excellent source of folate, which has been shown to lower homocysteine levels. Evidence suggests that high levels of homocysteine

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

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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.

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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)




%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)




%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)




%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


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.


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)




%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.


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)




%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.


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.

16

Nutrients Per Serving½cup(100g)




%DailyValue

Nutrients Per Serving½cup(100g)




%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





%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





%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.


Nutrients Per Serving1/6recipe(100g)




%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


A tasty and satisfying classic from Baba!

Nutrients Per Serving1cup(250mL)




%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.


Quick Pulse tip: eating pulses with a vitamin C source will help absorb more iron into the body. 19





%DailyValue





%DailyValue




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!





%DailyValue





%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





%DailyValue

Nutrients Per Serving1dressedburger(250g)




%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: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.





%DailyValue





%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: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





%DailyValue





%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





%DailyValue





%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



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)




%DailyValue

Nutrients Per ServingPercookie(15g)




%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)




%DailyValue

Nutrients Per Serving2cookies(15g)




%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.

200

180

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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)

Calories

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ies

/ser

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20%

15%

10%

5%

0%Black beans,

cooked (175 mL)


32 g)

Broccoli, cooked

(125 mL)


(75 g)

Fibre

Per

Cen

t d

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50%

45%

40%

35%

30%

25%

20%

15%

10%

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0%Black beans,

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32 g)

Broccoli, cooked

(125 mL)


(75 g)

Folate

Per

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25%

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0%Black beans,

cooked (175 mL)


32 g)

Broccoli, cooked

(125 mL)


(75 g)

Iron

Per

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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.

Documents

Pulses · PDF file7 Pulses are an excellent source of folate, which has been shown to lower homocysteine levels. Evidence suggests that high levels of homocysteine