Cookbook PULSE

8/2/2019 Cookbook PULSE

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Cig i bas, as,is a cicas

Pulses


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2

Lentils

Types o Pulses

Split Yellow

Split Green

Yellow

Green

Peas

Large GreenOther names: Laird-type,

Masoor Large Green

Split LargeGreenOther names:Yellow Split Lentil,

Masoor dal

Split RedOthername:Masoor dal

Dehulled RedOther names:Football,Masoor dal

RedOthername:

Masoor

French GreenOther name:Dark Speckled


3/28

3

Beans

Chickpeas

White PeaOther names: Navy,

Alubias Chica

Pinto

CranberryOther names: Romano,Speckled Sugar, Borlotti

Black

Other names: BlackTurtle, Preto

Dark Red Kidney

Great Northern

Other names: Large White

Light Red Kidney

DesiOther names: Kala chana

KabuliOther names: Garbanzo,

Bengal gram, Kabuli chana

Split Desi ChickpeaOther name: Chana dal


4/28

Canadas pulse growing areas 5---------------------------------------------------------What are pulses? 6---------------------------------------------------------

Who should eat pulses? 6

---------------------------------------------------------How many pulses should I eat? 7---------------------------------------------------------Top 10 ways to eat pulses 8---------------------------------------------------------Buying, storing and cooking pulses 8---------------------------------------------------------

Soaking tips and methods 9-10---------------------------------------------------------

Cooking tips and methods 9-10---------------------------------------------------------

Freezing and pureing 10---------------------------------------------------------

Recipes

Appetizers 12

Salads & side dishes 14

Soups 18

Main dishes 21For the crock pot 23

Desserts and baked goods 25---------------------------------------------------------Nutrition acts 27

Table o Contents

4


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ALBERTAMANITOBA

ONTARIO

NEWFOUNDLAND& LABRADOR

QUEBEC

YUKONTERRITORY

NORTHWESTTERRITORIES

NUNAVUT

NEWBRUNSWICK

NOVASCOTIA

SASKATCHEWAN

BRITISHCOLUMBIA

BRITISHCOLUMBIA

MANITOBA

ONTARIO QUEBEC

YUKONTERRITORY


NUNAVUT

NEWBRUNSWICK

NOVASCOTIA

ALBERTA

SASKATCHEWAN


BRITISHCOLUMBIA ALBERTA

SASKATCHEWANMANITOBA

ONTARIO

YUKONTERRITORY


NUNAVUT

QUEBEC


NOVASCOTIA

NEWBRUNSWICK

BRITISHCOLUMBIA ALBERTA

SASKATCHEWANMANITOBA

ONTARIO QUEBEC

YUKONTERRITORY


NUNAVUT


NOVASCOTIA

NEWBRUNSWICK

Lentil growing regionsChickpea growing regions

Bean growing regions Pea growing regions

Discover a tasty, nutritious and versatile ood...pulses. Enjoyed by many cultures around the

world or centuries, pulses make wonderul main dishes, soups, salads, appetizers, snacks and

even baked goods! Explore new ways to include pulses into your amilys diet.

This booklet contains tips on buying and preparing pulses, inormation on their health benetsand many delicious pulse recipes.

Canadas pulse growing areas

5

PRINCEEDWARDISLAND

PRINCEEDWARDISLAND

PRINCEEDWARDISLAND

PRINCEEDWARDISLAND


6/286 Did kw? P w cp mk i w ig iiz ig

ig m i.

Pulses are also known and oten reerred to aslegumes. Pulse is the term or the edible seedso legumes (plants with a pod), which includes:

Drypeas Drybeans

Lentils Chickpeas

Pulses do not include resh green beans or peas.Although they are related to pulses because they arealso the edible seeds o podded plants, soy beansand peanuts dier rom pulses because they havea much higher at content, whereas pulses containvirtually no at.

What are pulses?Who should eat pulses?

Everyone can benet rom eating pulses. Pulses arehigh in bre, complex carbohydrates and low in at.These nutrients make pulses an important part o anyhealthy diet and can help maintain a healthy weight.For more inormation comparing nutrients in pulsesto other oods, see page 27.

Pulses have additional benets or 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 fbre. They contain bothsoluble and insoluble bres. Soluble bre helps lowerblood cholesterol levels, while insoluble bre helpswith digestion as well as maintaining regular bowelmovements. Fibre-rich oods like pulses are otenmore lling than other oods, helping to keep you ulluntil your next meal.

Make sure to drink enough water when adding high

bre oods like pulses to your diet!

Pulses have a low glycemic index. Most o thecarbohydrates in pulses are bre and starch thatprevent blood sugars rom rising quickly ater a mealor snack.

Cranberry Orange Muns, p. 25


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7

Pulses are an excellent source o olate, whichhas been shown to lower homocysteine levels.Evidence suggests that high levels o homocysteine(a type o protein) damages the lining o arteriesand promotes plaque buildup and blood clots.

Over time, this damage can slow or block bloodfow to the heart or brain causing a heart attackor stroke.

Pulses are gluten ree and can be eaten by peoplewith celiac disease. Pulses are a great alternativeto wheat-based products. They add starch, bre,protein, and many vitamins and minerals that may

be lacking rom a gluten-ree diet.

A healthy vegetarian diet should include a varietyo peas, beans, lentils and chickpeas in place obee, pork, chicken and sh. Eating pulses with agrain, such as wheat, rice, or oats, ensures a highquality protein.

Examples are: Hummuswithpitabread Lentilswithrice

Bakedbeanswithtoast

How many pulses should I eat?

Canadas Food Guide recommends eating beans,lentils and peas oten as an alternative to meat. Oneservingofpulsesequalscup(175mL),whichisabout the size o a tennis ball.

Pulses can be eaten every day. I you do not eatpulses oten, start adding them to your diet gradually.

Adding high bre oods like pulses to your diet slowlywill help control bloating and gas i you are not usedto them. For ideas on how to add small amounts opulses to any diet, see Top 10 ways to eat pulses

on page 8.

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i bd gc v cmpd dd d (gc wi bd).

P w GI d ik 100% w w bd d b c 1.1 Reprinted with permission from the Canadian Diabetes Associat ion.

7

Three-Bean Bake, p. 17

Black Bean Burgers, p. 21


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Top 10 ways to eat pulses

1. Include 1/3cup(75mL)ofcookedblack,whiteorcranberrybeanswithanomelettetoaddproteinand bre.

2. Add1cup(250mL)ofwholeorpureedchickpeastoyourspaghettisauceinsteadofgroundbeef.This lowers the at while adding bre.

3. Addcup(125mL)oflentilstoquesadillasalongwithotherllingsyouenjoy.

4. Mixcup(125mL)blackbeansinto1cup(250mL)ofyourfavouritesalsa.Addsomechoppedcilantro and a squeeze o lime juice or an easy party dip.

5. Drainandpure1cup(250mL)ofcannedlentilswithyourfavouriteherbanduseasasandwichspread.

6. Addcup(125mL)ofcookedpulsestosoups.Thisworksbestforbroth-stylesoups.

7. When making your avourite pizza, add a handul o black beans to your usual pizza toppings.

8. Replace hal the butter or oil when baking with a lentil pure to lower the at.

9. Include1cup(250mL)ofchickpeastoanysaladforadifferenttwist.

10. Serve hummus with carrots, celery and other vegetables or a healthy snack.

Did kw? P cm m i wd puls mig pg ick p.8

See tip #7 below!


9/28

Buying,storingandcooking pulsesYou can nd most pulses in grocery stores, organic

foodstoresandbulkfoodstores.Lookforpulsesinthe ethnic, bulk or canned ood sections. They arealso ound in soups or in the baking ingredients aisle.

When buying dry pulses, look or:

BrightcolouredseedsUniformsize Smoothskinswithoutchipsorshriveled

seed coats

Dry pulses will keep or years i stored in tightly-covered containers in a cool, dark, dry place. It isbest to use pulses within a year o purchasing. Thelonger a pulse is stored, the drier it becomes, whichincreases the cooking time.

Canned pulses are very convenient as they areready-to-use. Always rinse and drain canned pulsesbeore using. Canned pulses store well in cool, dry

places. They may be stored up to one year.

Soaking tips and methods

Besuretocheckalldrypulsesbeforerinsingorsoaking. Remove pulses with shriveled or broken

skins or the occasional pebble or twig.

Drybeans,wholepeasandchickpeasmustbesoaked because their skins do not readily absorbwater.

Drylentilsandsplitpeasdonotneedtobe

soaked. Rinse beore cooking.

Forevery1cup(250mL)ofpulses,soakwith750mL(3cups)water.

Cooking tips and methods

Makesureyoursaucepanisbigenough,aspulsesdouble or triple in size during cooking.

Topreventfoaming,add1teaspoon(5mL)ofoiltothe cooking water.

Seasoningslikegarlic,onionorherbscanbeaddedwhile cooking pulses.

Alwayscookpulsesslowly,ascookingthemtooquickly can break the seed coats.

Tomatoes,vinegarorotheracidicingredientsshould be avoided until pulses are tender. Acids

slow the cooking process.

Saig m f Iscis ss

Long, cold soak or overnight Let stand 12 hours or

overnight in rerigerator

Quick soak Bring pulses and water toboil in a saucepan

Boil gently or 2 minutes Remove rom heat, cover,

and let stand or 1 hour

Microwave soak Combine pulses and waterin microwavable dish

Cover and microwave onhigh or 10-15 minutes

Let stand or 1 hour

Always discard the soaking water by putting pulsesinto a strainer and rinsing them well. This washes

away the carbohydrates and sugars that cause gas.

9

When youre eating products made from

pulses, youre making a cho ice that isgood for the environment. Pulses take

less energy to grow than other crops,

producing fewer greenhouse gases.

Pulse crops are also one of the most

environmental ly-fr iendly sources of protein, contr ibuting to sustainable

food p roduct ion b y p rotect in g an d

improving soi l and water resources.

Pulses for a h ealthy Plan et


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Freezing tip

Cooked pulses can be stored in the reezer or up to6 months. Separate cooked pulses into 1 or 2 cup(250or500mL)portionsandfreezeinfreezerbagsor small containers. Cooking a big batch o pulsesto reeze will save you time on delicious meals like

soups, casseroles or other avourite dishes.

Pulse purePures are useul or dips and some baked oods.

To make a pure:

Placecookedorrinsedanddrainedcanned

pulses into a ood processor Forevery1cup(250mL)cookedpulses,addcup(50mL)water.

Blendtomakeasmoothpure,withaconsistencylike canned pumpkin.

Ifneeded,addadditionalwater1tablespoon(15mL)atatime.

Purescanbefrozeninplasticbagsandkeptor several months in the reezer.

Cig ms & ims f ss

Rinse Soak Amount of water Cooking time Pressure Microwave Yield fromper 1 cup (250 mL) cook time 1 cup (250 mL)dry pulses drypulses

Beans Yes Yes 2-3 cups 1-1 hrs 7 min High:10 min 2 cups(625 to 750 mL) 50%: 25 min (625 mL)

Whole peas Yes Yes 2-3 cups 1-2 hrs 3-5 min - 2 cups(625 to 750 mL) (625 mL)

Split peas Yes No 2 cups 45 min No - 2 cups

(500 mL) (500 mL)Lentils Yes No 2-3 cup 30 min* No - 2 cups

(625 to 750 mL) (625 mL)

Chickpeas Yes Yes 2-3 cups 1-2 hrs 20-25 min - 2 cups(625 to 750 mL) (625 mL)

* Red and French lentils require only 10 minutes of cooking

Cooking tips and methods (contd)

Beansnaturallyhaveatoxiccompoundinthemcalled phytohemagglutinin. This is destroyedby adequate cooking. For slow cooker recipes,pre-soaked beans should be boiled or 10-12minutes in resh water beore adding to the

crock pot.

Bakingsoda

Some recipes call or baking soda (sodiumbicarbonate) to shorten the cooking process,especiallyifusinghardwater.Bakingsodaincreases the absorption o water, but it alsodestroysthiamin,animportantBvitaminfoundinpulses.Bakingsodamayalsomakethetextureo pulses too sot, an undesired side eect.Thereore, using baking soda to aid in cookingpulses is not recommended. I hard water isyour only choice and you need to add bakingsoda, limit the amount to 1/8 teaspoon per 2 cups(0.5mLper500mL)water.

10 Did kw? I k 11 im m i pdc im pi p-bd

pi, c p.


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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 Canadas

Food Guide.

High bre(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 14Greek lentIl SAlAd 15

uruGuAyAn BeAn SAlAd 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 SAut 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

zuCChInI And yellow SplIt peA SAut 21

BlACk BeAn BurGerS 21

lAzy peroGy 22

Country ChIlI 22

BeAn lASAGnA 23

For the CroCk pot

ChICken CASSoulet 23Slow 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 or these symbols in the recipes that ollowRecipe Notes

These recipes have beentested to make sure theywork or you and youramily. You will nd many

quick and easy recipesalong with some thatrequire more preparation.The one thing they all havein common is that theyare delicious! I you wouldlike more inormation andrecipes on pulses, go to

www.pulsecanada.com.

11

Percent daily values (%DV) are based on a 2,000 calorie diet. Recipe analysis use tsp salt when specicmeasurements are not included. Optional ingredients are not included in the analysis.


12/28

Tip: Baking onparchment paper

controls stickingto pan.

BakedBiscuitsMakes: 15 biscuits (600 g)

1 cup (425 mL) all-purpose four1 tbsp (15 mL) baking powder1 tbsp (15 mL) white sugarDash salt cup (50 mL) sot margarine, unsalted

2/3 cup (150 mL) lentil pure2/3 cup (150 mL) 1% milk

1) Preheat oven to 425F (220C).2) In a bowl, combine four, baking powder, sugar and salt.3) Cut margarine into mixture and add lentil pure

(still cutting) until it resembles coarse oatmeal.4) Add milk and old into four mixture until ingredients

are just incorporated.5) Turn out dough onto a lightly-foured surace and pat down to

1-2 inches thick. Cut out biscuitswith a 2-inch (5 cm) cookie cutter.Dust cookie cutter with four tohelp prevent dough rom sticking.

6) Place biscuits on baking sheet atleast 1-inch (2.5 cm) apart.

7) Bake or 14-16 minutes, or untilgolden. Serve immediately!

Appetizers

Roasted Chickpea SnackServes 4 (200 g)

4 cups (1 L) cooked chickpeasOR

2-19 oz can (540 mL) chickpeas, rinsed and drained3 tbsp (45 mL) canola oil cup (125 mL) preerred spices (cajun, curry, garlicetc.)

1) Preheat oven to 400F (200C).2) Combine all ingredients in medium bowl and spread onto

parchment paper or greased cookie sheet.3) Bake or 30 minutes. Stir.4) Bake another 20 minutes, stirring every 5 minutes. Let cool and

enjoy!

Preparation time: 15 minutes / Cooking time: 14-16 minutes Preparation time: 5 minutes / Cooking time: 1 hour

Tese biscuits are light and delicious.Serve them or breakast or with soup!

Crunchy and spiced just theway you like it. Send the kidso to school with a snack youboth love.

12 Did kw? riig d diig cd p m dc dim c b m .

Nutrients Per Serving

1 biscuit (40 g)

Calories 87 kcalProtein 2 gFat 3 g 5% Saturated Fat 0 g 0%

Cholesterol 1 mg 0%Carbohydrates 13 g 4%

Fibre 1 g 4%

Sodium 32 mg 1%

Potassium 35 mg 1%Vitamin C 0 mg 0%

Folate 45 mcg 20%Calcium 17 mg 2%Iron 1 mg 7%

% DailyValue


cup serving (25 g)



Fibre 3 g 12%

Sodium 4 mg 0%



% DailyValue


13/28

Chickpea HummusServes 20 (600 g)

2 cups (500 mL) cooked chickpeasOR

1-19 oz can (540 mL) chickpeas,rinsed and drained

1/3 cup (75 mL) tahini paste1 garlic clove, minced

cup (50 mL) lemon juice3 tbsp (45 mL) canola oil tsp (2 mL) ground cumin1 tsp (5 mL) salt1/3 cup (125 mL) water tsp (2 mL) hot pepper sauce

1) Place chickpeas in a blender or ood processor withtahini, garlic, lemon juice, oil, cumin and salt.

2) Pure, adding just enough water to makethe mixture creamy and smooth. Use morethan 1/3 cup water i needed.

3) Add hot pepper sauce to your liking.4) Serve in a bowl with pita cut into wedges.

Preparation time: 10 minutes / Cooking time: None

Hummus makes a great sandwichspread. ip: ahini is sesame seedpaste sold in the Middle Eastern

ood section o your grocery store.Unsalted, unsweetened, peanutbutter may replace tahini.


Per 2 tbsp (28 g)



Fibre 2 g 8%

Sodium 203 mg 8%



% DailyValue

Tex-MexBeanBitesMakes 24 regular bites (720 g)

6 large four tortillas1-19 oz can (540 mL) red kidney, black OR pinto beans,

rinsed and drained1 cup (250 mL) chunky medium salsa tsp (2 mL) chili powder (optional)

1 cup (250 mL) low-at cheddar or low-at mozzarella cheese, grated cup (50 mL) resh cilantro, choppedSour cream (optional)

1) Preheat oven to 350F (180C).2) Using a 4-inch (10 cm) cookie cutter, cut our rounds out o

each four tortilla. Alternatively, use a 3-inch (7.5 cm) cookiecutter to make 7 rounds or mini mun cups. Press the tortillarounds into mun cups. I the tortillas are not sot enough,

careully microwave the rounds or 15 seconds or lightly brushone side with water.3) Bake cups or 12-15 minutes, until light golden and crisp

(these can be made several days ahead and stored in anairtight container).

4) While cups are baking, combine the beans, salsa, chili powder,cheese and cilantro into a medium bowl.

5) For regular mun pans, spoon 1 -2 tbsp. (20-30 mL) llinginto the tortilla cups, and -1 tbsp (7-15 mL) into mini cups.

6) Place the cups on a baking sheetand bake or 8-10 minutes.

7) Serve warm with a dollop o lightsour cream.

Preparation time: 10 minutes + 10 minutesCooking time: 12 minutes + 10 minutes

A vegetarian snack that isa high quality protein- its

easy to make and easier toeat! Everyone will be askingor more.

Qick P tip: add cp bck b cp vi i dd m

x i.13


Per 1 regular bite (30 g)

Calories 94 kcal

Protein 4 gFat 2 g 3% Saturated Fat 1 g 5%Cholesterol 3 mg 1%Carbohydrates 14 g 5%

Fibre 2 g 8%

Sodium 258 mg 11%Potassium 87 mg 2%

Vitamin C 0 mg 0%Folate 51 mcg 23%Calcium 49 mg 4%Iron 1 mg 7%

% DailyValue

S l d d Sid Di h


14/28

Chickpea-Pasta SaladServes 13 (1.82 kg)

4 cups (1 L) cooked corkscrew pasta, drained and cooled1-19 oz can (540 mL) chickpeas, rinsed and drained1 cups (375 mL) celery, chopped1 cups (375 mL) carrot, coarsely shredded1 cups (375 mL) sweet red pepper, chopped4 green onions, nely chopped cup (50 mL) eta cheese, crumbled1/3 cup (75 mL) light Greek salad dressing

1) In a large bowl, combine pasta, chickpeas, celery, carrot,

red pepper, onion and eta.Toss lightly to mix well.

2) Add dressing to pasta mixtureand toss to coat well. Serve.Pasta mixture can be made aday in advance. Keep in ridgeovernight and toss salad withdressing beore serving.

Salads and Side Dishes


A new twist on an old avourite.Picnic lunches need a pasta salad!

Five-Minute DipsServes 16 (480 g)

1-19 oz can (540 mL) black or navy beans*, rinsedand drained

cup (125 mL) at-ree ranch dressing tsp (2 mL) cumin**2 garlic cloves*For lentil dip, use lentils instead o beans**For lentil dip, use 1 tsp curry powder instead o tsp cumin

1) Place all ingredientsinto ood processoror blender.Blend to desiredconsistency.


Te easiest partydip that can add asmuch as 2 grams

o bre in everyserving.

14 Did kw? P 20 25% pi, wic i db m d i w

d im m d i ic.


1 cup (140 g)



Fibre 4 g 16%

Sodium 227 mg 9%



% DailyValue


Per 2 tbsp (28 g)

Calories 44 kcal 45 kcalProtein 2 g 3 gFat 0 g 0 g 0% 0% Saturated Fat 0 g 0 g 0% 0%

Cholesterol 1 mg 1 mg 0% 0%Carbohydrates 8 g 8 g 3% 3%

Fibre 2 g 1 g 8% 4%

Sodium 128 mg 137 mg 5% 6%

Potassium 100 mg 118 mg 3% 3%Vitamin C 0 mg 1 mg 0% 2%

Folate 37 mcg 52 mcg 17% 24%Calcium 13 mg 11 mg 1% 1%Iron 0 mg 1 mg 0% 7%

Bean Dip% DailyValue

Lentil Dip% DailyValue

Bean Dip Lent ilDip


15/28

UruguayanBeanSaladServes 9 (900 g)

1 cups (375 mL) dry beans, prepared accordingto packageOR

3 cups (750 mL) beans o your choice, canned,rinsed and drained

1 medium tomato, chopped

cup (50 mL) parsley, choppedDressing:3 tbsp (45 mL) red wine vinegar2 tbsp (30 mL) olive oil1 tsp (5 mL) dried oregano tsp (2 mL) crushed red pepper (optional) tsp (2 mL) pepperDash salt

1) In medium size serving bowl,combine rst 3 ingredients.

2) Whisk salad dressing ingredients.3) Add dressing to salad and toss

gently.4) Rerigerate until ready to serve.


o enhance avour,prepare this salad a dayahead.


Per cup (100 g)



Fibre 4 g 16%

Sodium 48 mg 2%



% DailyValue

GreekLentilSaladServes 10 (1 kg)

1-19 oz can (540 mL) lentils, rinsed and drained cup (125 mL) calamata olives cup (125 mL) onion, chopped1 cups (375 mL) grape tomatoes, halved cup (125 mL) green peppers, chopped1 cup (250 mL) cucumber, diced

cup (50 mL) eta cheese, crumbled cup (50 mL) resh parsley, chopped cup (50 mL) olive oil cup (50 mL) lemon juice1 tbsp (15 mL) dried oregano

1) In a large bowl, combine lentils, olives, onion, tomatoes,green peppers, cucumber, eta cheese and parsley.

2) Whisk oil, lemon juice and oregano together.

3) Add parsley to salad and tosswith dressing to coat.4) Can be eaten right away or

covered and let in ridge tomarinate or 2 hours beoreserving. Salad can be made aday in advance.


Tis salad is a source o iron and

olate. Its quick to prepare and hasclassic Mediterranean avours.

Did kw? Cdi p cp gic mdiid. 15


Per 2/3 cup (100 g)



Fibre 3 g 12%

Sodium 112 mg 5%



% DailyValue


16/28

BlackBeanandCornSummer SaladServes 10 (1 kg)

1-19 oz can (540 mL) black beans, rinsed and drained2 cups (500 mL) rozen corn niblets, thawed cup (50 mL) resh cilantro, chopped cup (50 mL) lime juice

2 medium tomatoes, chopped cup (125 mL) onion, chopped1 tsp (5 mL) ground cumin tsp (2 mL) each salt and pepper

1) Combine all ingredients in a large bowl.Serve.


Tis salad packs awhopping 5 grams obre per serving.

PulseandBarleySaladServes 30 (3 kg)

1 tbsp (15 mL) canola oil1 onion, chopped1 garlic clove, minced1 cups (375 mL) pearl barley4 cups (1 L) reduced sodium vegetable broth1 medium zucchini, chopped

2 cups (500 mL) cherry tomatoes, halved1-19 oz can (540 mL) chickpeas, rinsed and drained1-19 oz can (540 mL) lentils, rinsed and drained tsp (2 mL) each salt and pepper10 dill sprigs, chopped cup (50 mL) eta cheese, crumbled (optional)

1) Over medium-high heat, saut onion and garlic in canola oilin a large saucepan or about 2 minutes. Add barley and cook

additional 2 minutes.2) Stir in vegetable broth and bring toa boil.

3) Cover pan and reduce heat. Letsimmer or 30-35 minutes or untilbarley has soaked up most o theliquid.

4) Stir in zucchini, tomatoes, lentils,chickpeas, salt and pepper. Coverand cook 5 minutes. Stir in dill.Serve with optional sprinkling oeta on top.

Preparation time: 10 minutes / Cooking time: 1 hour

Tis dish is also delicious cold!

Qick P tip: Ck g bc p d z i w cp vig i

m. P c kp i z p ix m.16


cup (100 g)



Fibre 3 g 12%

Sodium 183 mg 8%



% DailyValue


cup (100 g)



Fibre 5 g 20%

Sodium 43 mg 2%



% DailyValue


17/28

RefriedPintoBeansMakes 3 servings (450 g)

1 tbsp (15 mL) canola oil small onion, chopped2 garlic cloves, minced1 tsp (5 mL) chili powder1 cups (475 mL) cooked pinto beans

OR

1-14 oz can (398 mL) pinto beans, rinsed and drained2/3 cup (150 mL) low-sodium vegetable or chicken brothDash both salt and pepper cup (50 mL) chopped cilantro

1) Heat canola oil in large saucepan over medium-low heat.Add onion and cook until tender, about 3 minutes.

2) Stir in garlic and chili powder and cook 1 minute longer.Stir in beans and chicken broth and cook until beans are

warmed through, about 5 minutes.3) Mash beans with a potato masher orthe back o the wooden spoon, addingmore broth i needed.

4) Season mixture with salt and pepperand stir in cilantro. Serve with corn orfour tortillas, i desired. This can also beused as a base in a layered dip.

Preparation time: 5 minutes / Cooking time: 10 Minutes


Per 2/3 cup (150 g)



Fibre 13 g 52%

Sodium 161 mg 7%



% DailyValue

Three-BeanBakeServes 12 (1.68 kg)

1-14 oz can (398 mL) baked beans in tomato sauce1-14 oz can (398 mL) lima beans, rinsed and drained1-14 oz can (398 mL) kidney beans, rinsed and drained 2 cups (500 mL)

onion, chopped1 cup (250 mL) green pepper, chopped2 garlic cloves, minced

2 tbsp (30 mL) canola oil1 tbsp (15 mL) all-purpose four2 tbsp (30 mL) molasses1 tbsp (15 mL) reduced sodium soy sauce tsp (2 mL) ground gingerPinch chili powder (optional)

1) Preheat oven to 325F (160C).2) Combine baked, lima and kidney beans in a

2 litre casserole and set aside.3) In a large skillet, saut onion,pepper and garlic in oil until onionis translucent.

4) Stir in four then add molasses,soy sauce, ginger and chili powder.Bring to a boil. Pour over beansand stir lightly.

5) Cover and bake 1 hour on middleoven rack. Uncover and bake extra30 minutes, or until thick.

Preparation time: 25 minutes / Cooking time: 1 hour 30 minutes


Per 2/3 cup (140 g)



Fibre 6 g 24%

Sodium 383 mg 16%

Potassium 352 mg 10%Vitamin C 13 mg 22%Folate 46 mcg 21%

Calcium 42 mg 4%Iron 2 mg 14%

% DailyValue

17Did kw? Cd Cdi wi gd p cp bc zig mp dc cp

di d ic. t cd w p mii ig qi g cdii m.

Soups


18/28

Zucchini and YellowSplit Pea SautServes 6 (600 g)

1 tbsp (15 mL) olive oil2 green onions, chopped2 medium zucchini, sliced1 cup (250 mL) dried yellow split peas,

prepared according to package2 medium tomatoes, sliced1 cup (250 mL) reduced-at cheddar cheese, shredded1 red onion, sliced in rings

Dash garlic powder, light soy sauce and pepper

1) Heat oil in large skillet over medium-low heat.2) Saut green onions and zucchini slices until slightly tender,

about 5 minutes. Add cooked yellow split peas. Stir gently.3) Layer tomato slices over top and sprinkle with 2/3 cup (150 mL)

shredded cheese. Layer onion rings over mixture and addremaining cheese.

4) Sprinkle garlic powder, soy sauce and pepper over top.

5) Reduce heat to low, place lid on thepan and heat ingredients or about 5minutes. Serve immediately.

Preparation time: 15 minutes / Cooking time: 15 minutes

Nutrients Per Serving1/6 recipe (100 g)



Fibre 4 g 16%

Sodium 161 mg 7%



% DailyValue

18 Did kw? Cd i wd g xp d wd

g pdc p.

BeetandBeanBorschtMakes 6 litres

3 tbsp (45 mL) canola oil1 large onion, chopped1 garlic clove, minced2 carrots, diced3 celery stalks, diced3 cups (750 mL) green cabbage, shredded3 cups (750 mL) beets, peeled and chopped10 cups (2.5 L) reduced sodium vegetable or bee stock*1-19 oz can (540 ml) navy or white kidney beans, rinsed and drained OR2 cups (500 mL) dried navy or white kidney beans, prepared according

to package cup (125 mL) tomato juice2 tbsp (30 mL) lemon juice1 tsp (5 mL) pepper1 bunch parsley, chopped

OR10 dill sprigs, chopped* Gluten-ree brand required

1) Saut onion and garlic in 1 tbsp (15 mL) ooil until golden and sot. Set aside.2) In a big soup pot, saut carrots, celery and

cabbage in remaining oil (30 mL) or about3 minutes. Add beets and stock and cookabout 1 hour or until beets are slightlytender.

3) Add onions and garlic, beans, tomato juice,lemon juice, pepper and parsley or dill.Bring to a boil and serve!

Soups


A tasty and satisying classic rom Baba!


1 cup (250 mL)

Calories 60 kcalProtein 3 gFat 2 g 3%

Saturated Fat 0 g 0%


Fibre 1 g 4%

Sodium 357 mg 15%Potassium 297 mg 8%Vitamin C 7 mg 12%


% DailyValue


19/28

Preparation time: 20 minutes / Cooking time: 1 hour

Thick and HeartyRedLentilSoupMakes 4 litres

2 cups (500 mL) whole red lentils1/3 cup (75 mL) pot barley, dried

10 cups (2.5 L) reduced sodium bee broth1 lb (450 g) lean ground bee1 large onion, chopped2 carrots, chopped2 large celery stalks, chopped2 garlic cloves, diced1-28 oz can (798 mL) diced tomatoes tsp (2 mL) salt tsp (1 mL) pepperDash cayenne pepper

1 bay lea

1) Combine lentils, barley and bee broth in large stock pot orDutch oven. Bring mixture to a boil, then reduce heat andsimmer or 30 minutes.

2) Place ground bee into large rying pan and place over mediumheat. Stir and cook until juices run clear.

3) Add bee and onion, carrots, celery, garlic, tomatoes andremaining ingredients, to thestock pot. Break up tomatoes withwooden spoon. Bring to a boil andsimmer, stirring occasionally, or20 to 30 minutes, or untilvegetables are tender and souphas thickened. Remove bay leabeore serving.

Yellow Split Pea Soup

Makes 1.5 litres1 tbsp (15 mL) canola oil cup (125 mL) onions, chopped1 cup (125 mL) carrots, chopped1 cup (250 mL) ham, diced1 cups (375 mL) dried yellow split peas,

prepared according to package2 cups (625 mL) reduced sodium vegetable broth*1 cup (250 mL) milk

Dash each o nutmeg, pepper and salt.* Gluten-ree brand required

1) In a large stock pot, heat oil. Add onions and carrotsand saut vegetables until tender. Add ham and sautuntil heated through.

2) Pure prepared split peas in blender or ood processor, addingvegetable broth cup at a time as needed to get puredtexture.

3) Add pured peas to the stock pot,along with milk, any remainingvegetable broth, nutmeg, pepperand salt. Continue to heat untildesired temperature is reached.Serve.

Enjoy this soup as a main dish.Serve with biscuits or buns.

Cook peas a day, week ormonth in advance. Tey can be

rozen until you are ready touse them.


Qick P tip: eig p wi vimi C c wi p bb m i i bd. 19


1 cup (250 mL)



Fibre 4 g 16%

Sodium 535 mg 22%



% DailyValue


1 cup (250 mL)



Fibre 4 g 16%

Sodium 886 mg 37%



% DailyValue


20/28



LentilPotatoSpinachSoupMakes 2.25 litres

1 cup (250 mL) green lentils, dried2 tbsp (30 mL) canola oil2 garlic cloves, minced2 medium onions, chopped6 cups (1.5 L) reduced sodium vegetable broth* cup (125 mL) resh parsley, chopped4 cups (1 L) resh spinach, chopped2 medium potatoes, cubedDash salt and pepper cup (50 mL) lemon juice

* Gluten-ree brand required

1) Cover lentils with 2 cups water in a medium saucepan.Bring to boil and reduce to simmer, covered or30 minutes. Set aside. Drain liquids.

2) Saut garlic and onions with oil in a large saucepan until

browned. Add vegetable (orchicken) broth, lentils andremaining ingredients exceptlemon juice.

3) Cook mixture or about 1 houruntil lentils and potatoes aretender. Add lemon juice and serve.

Serve nice and hot on a chilly day.

Magnicent MinestroneMakes 6 litres

2 cups (500 mL) short pasta o your choice, cooked2 tbsp (30 mL) canola oil6 garlic cloves, minced

2 large carrots, chopped3 celery stalks, chopped1 large yellow onion, chopped1 tbsp (15 mL) thyme leaves, nely chopped1 bay lea1-19 oz can (540 mL) white kidney or great northern beans, rinsed

and drained1-19 oz can (540 mL) red kidney beans, rinsed and drained1-19 oz can (540 mL) chickpeas, rinsed and drained1-19 oz can (540 mL) diced tomatoes1 cup (250 mL) green cabbage, shredded2 medium zucchini, chopped8 cups (2 L) reduced sodium chicken or veggie broth1 tbsp (15 mL) pepper

1) Cook pasta according to directions on package. Cook untilal dente, drain and toss with hal the oil. Set aside.

2) In a large saucepan, heat remaining oil on high. Add garlic andsaut until golden. Lower heat to medium and add carrots,

celery and onion. Cook until sot, stirringoten, about 10 minutes. Add thymeand bay lea and raise heat to high. Addbeans, chickpeas, tomatoes, cabbage,zucchini and bay lea. Add chicken stockand bring to a boil.

3) Lower heat and simmer or 15-20minutes, skimming oam rom top.

4) Season with pepper and remove bay lea.

Add cooked pasta and enjoy!


1 cup (250 mL)

Calories 149 kcalProtein 1 gFat 4 g 6% Saturated Fat 0 g 0%Cholesterol 0 mg 0%Carbohydrates 21 g 7%

Fibre 4 g 16%

Sodium 451 mg 19%

Potassium 587 mg 17%Vitamin C 20 mg 33%Folate 144 mcg 65%Calcium 53 mg 5%Iron 3 mg 21%

% DailyValue


1 cup (250 mL)


Fibre 5 g 8%

Sodium 457 mg 19%


% DailyValue

20 Did kw? P m ib c pi i wd.

Feel ree to add more pulses, or replacethe vegetables with ones on hand.

Main Dishes


21/28

Chicken and Chickpea StewMakes 6 litres

1 tbsp (15 mL) canola oil2 celery stalks, chopped2 carrots, diced1 onion, chopped2 garlic cloves, minced4 cups (1 L) low sodium chicken broth3 cups (750 mL) spaghetti sauce1-19 oz can (540 mL) chickpeas, rinsed and drained1-19 oz can (540 mL) white kidney beans, rinsed and drained1 cups (375 mL) dry short tube pasta (tubetti)

tsp (2 mL) pepper8 skinless, boneless chicken thighs cut into inch cubes cup (125 mL) grated resh parmesan

1) In large sauce pan heat oil over medium heat. Add celery,carrot and onion and saut until tender. Add garlic and cookabout 1 minute, stirring constantly.

2) Add broth, spaghetti sauce, chickpeas, kidney beans, pasta,pepper and bring to a boil.

3) Reduce heat to low-medium andsimmer until pasta is tender, about10-12 minutes. Add chicken topan and cook 5-8 minutes untilchicken is done.

4) Sprinkle with parmesan cheeseand serve.

BlackBeanBurgersServes 4 (1 kg)

1-19 oz can (540 mL) black beans, rinsed and drained1 cup (250 mL) brown rice, cooked1 small onion, chopped2 green onions, chopped tsp (2 mL) Tabasco sauce (optional)1 egg cup (50 mL) bread crumbs6 tbsp (90 mL) salsa (divided)4 hamburger buns cup (50 mL) low at plain yogurt

4 Romaine lettuce leaves1 avocado, sliced (optional)

1) In a large bowl, coarsely mash beans with a potato masheror ork. Add rice, onions, Tabasco sauce i desired, egg, breadcrumbs and two tablespoons o salsa. Mix well.

2) Divide mixture into 4 and orm into patties that are about1 inch thick.

3) Preheat oven to 350F (180C). In a

non-stick pan, cook burgers over mediumheat or 4-5 minutes each side, or untillightly browned. Transer to an oven-saetray and bake in preheated oven orabout 10 minutes.

4) In a small bowl, combine remainingsalsa and yogurt. Serve with lettuce andavocado (i desired) as a condiment toyour burger.

Main Dishes

Preparation time: 30 minutes / Cooking time: 35 minutes Preparation time: 15 minutes / Cooking time: 20 minutes

Cut this recipe in hal or ewerservings or reeze lefovers oreasy meals.

Did kw? aci egpi g i md cid mid m w, mkig m

c d gd-md.21


1 cup (250 g)



Fibre 4 g 16%

Sodium 544 mg 23%



% DailyValue


1 dressed burger (250 g)



Fibre 10 g 40%

Sodium 429 mg 18%



% DailyValue


22/28

LazyPerogyServes 8 (2 kg)

1 cups (375 mL) potatoes, mashed1 cups (375 mL) navy, pinto, or great northernbean pure1 cup (250 mL) low-at cheddar cheese, grated2 cups (500 mL) cottage cheese 1% MF cup (50 mL) green onion, diced1 egg, beaten tsp (1 mL) salt tsp (2 mL) pepper4 cups (1 L) resh spinach, chopped9 lasagna noodles, cooked1 cups (375 mL) onion, diced cup (50 mL) sot margarine lb (114 g) bacon, cooked crisp and crumbled

1) Preheat oven to 350F (180C).

2) Spray a 9 x13 baking dish with a non-stick vegetablespray.3) In a bowl combine potatoes, bean pure and Cheddar

cheese. In separate bowl, combine cottage cheese, greenonion, egg, salt and pepper. Add spinach and mix well.

4) Place lasagna noodles on the pan bottom. Spread beanmixture over rst layer o noodles and cover with nextlayer o noodles. Spread cottage cheese mixture over2nd layer o noodles. Cover with the last o the noodles.

5) In a skillet, saut onion in margarineuntil translucent. Remove romheat and spread over nal layer onoodles.

6) Cover with oil and bake on middleoven rack or 1 hours.

7) Remove rom oven and garnish withbacon. Bake uncovered or 5 minutes.

8) Cool or 10 min, covered, beoreserving. Enjoy.

Country ChiliServes 16 (4 kg)

1 lb (500 g) lean ground bee1 tbsp canola oil2 garlic cloves, minced2 cups (500 mL) onion, chopped1 green pepper, seeded and chopped2 celery stalks, chopped1-7 oz can (398 mL) tomato sauce1-28 oz can (796 mL) tomatoes, halved1 tbsp (15 mL) chili powder

1 tsp (1 mL) Worcestershire sauce*4 cups (1 L) red kidney beans, cooked

OR2-19 oz cans (2-540 mL) red kidney beans, rinsed and drained1 tbsp (15 mL) lemon juicePinch salt and pepper* Gluten-ree variety

1) In skillet, cook ground bee until browned.2) In a medium soup pot, heat oil and saut garlic, onion,

green peppers and celery about5 minutes.

3) Add ground bee, tomato sauce,tomatoes, chili powder andWorcestershire sauce.Cook 10 minutes on mediumheat and add beans.

4) Bring to a boil and season withlemon juice, salt and pepper.

Serve and enjoy.


Preparation time: 1 hour / Cooking time: 1 hour 30 minutes

22 Did kw? I 18 c, d cickp w id b bwd bi

c i ep.


1 cup (250 g)



Fibre 6 g 24%



% DailyValue




Fibre 5 g 20%



% DailyValue

For the Crock Pot


23/28

Qick P tip: W kig b, c cck i d ck b cig i . I

c i pq, d b ckd!

BeanLasagna

Serves 8 (1.8 kg)2 cups (500 mL) cooked red kidney beans

OR1-19 oz can (540 mL) red kidney beans, rinsed and drained lb (250 g) lean ground bee1 onion, chopped1 garlic clove, minced13 oz can (369 mL) tomato paste3 cups (750 mL) water1 tsp (5 mL) dried basil tsp (2 mL) ground thyme tsp (2 mL) ground oregano tsp (2 mL) salt and pepper1 egg, slightly beaten2 cups (500 mL) 1% cottage cheese8 oven-ready lasagna noodles2 cups (500 mL) part-skim mozzarella cheese, shredded

1) Mash o the beans.

2) In large non-stick skillet, cook bee, onions and garlic overmedium heat, about 6 minutes or until bee is no longer pinkand onions are translucent. Spoon o excess at.

3) Stir in mashed beans, whole beans, tomato paste, water, basil,thyme and oregano. Bring to boil, reduce heat and simmer untilslightly reduced, about 15 minutes. Season with salt and pepper.

4) In medium bowl, combine egg with cottage cheese and mix well.5) Preheat oven to 350F (180C).6) Spread 1 cups o meat sauce over bottom o 13x 9 inch

baking/lasagna dish. Set 1 cup o sauce aside. Arrange 4 lasagnanoodles over sauce then coat withmeat sauce again. Spread hal ocottage cheese mixture over meatsauce then hal o mozzarella overcottage cheese.

7) Repeat noodles to mozzarella layer.8) Bake until noodles are tender, about

40 minutes. Let stand about10 minutes beore cutting.


Preparation time: 30 minutes /Cooking time: 10-12 hours on low, 6-8 hours on high

For the Crock Pot

Chicken CassouletServes 8 (2 kg)

1 cup (250 mL) dry navy beans, soaked according

to package8 bone-in chicken thighs1 medium Polish sausage, cooked (optional)1-10 oz can (284 mL) tomato juice1-28 oz can (796 mL) tomatoes, halved1 tbsp (15 mL) Worcestershire sauce*1 tsp (5 mL) instant bee or chicken bouillon granules* tsp (2 mL) dried basil tsp (2 mL) dried oregano tsp (2 mL) paprika

cup (125 mL) carrot, chopped cup (125 mL) celery, chopped cup (125 mL) onion, chopped* Gluten-ree brand required

1) Boil soaked beans or 10-12 minutes. Drain and set aside.2) Skin chicken pieces and set aside. I using sausage,

halve it lengthwise and cut into bite size pieces.3) In a medium bowl, combine beans, tomato juice,

tomatoes, Worcestershire sauce, bouillon,basil, oregano and paprika.

4) In a 4 quart (3.78 litre) slow cookercombine carrots, celery and onion. Arrangechicken and sausage over vegetables. Pourbean mixture over chicken and sausage.

5) Cover and cook on low-heat setting or10-12 hours or on high-heat setting or6-8 hours. Serve.

Adding beans is an easy way toincrease bre in lasagna.

For a complete meal, serve withbrown rice and ruit or dessert.

23


1 cup (250 g)



Fibre 6 g 24%



% DailyValue



Fibre 8 g 32%

Sodium 905 mg 38%


% DailyValue


24/28

Slow Cooker SplitPea Sausage SoupMakes 8 cups

8 cups (2 L) low sodium chicken broth*1 lb (450 g) dried yellow split peas, rinsed1 lb (450 g) smoked sausage, sliced*1 cups (375 mL) carrots, chopped1 cup (250 mL) celery, chopped2 medium potatoes, peeled and chopped1 onion, chopped2 garlic cloves, chopped tsp (2 mL) dried oregano2 bay leaves* Gluten-ree brand required

1) In a 5 quart (4.73 litres) slow cooker combine chicken broth,

peas, sausage, carrot, celery,potatoes, onion, garlic, oreganoand bay leaves.

2) Cover and cook 6-7 hours on high.Remove the bay leaves beoreserving.

Mexicana ChiliServes 14 (3.5 kg)

1 lb (450 g) lean ground bee1 small onion, chopped2 garlic cloves, minced1-28 oz can (796 mL) diced tomatoes1 cups (375 mL) chunky salsa1-12 oz can (341 mL) corn niblets, drained

1-19 oz can (540 mL) black beans, rinsed and drained cup (50 mL) resh cilantro, chopped4 green onions, chopped1 cups (375 mL) tomato sauceDash salt and pepper1 tsp (5 mL) ground cumin

1) In a medium rying pan, cook ground bee with onionsand garlic over medium-high heat until bee is browned.

Drain excess juice.2) Put bee into slow cooker. Add resto ingredients and stir until mixed.

3) Cook on low or 6-8 hours or onhigh or 3-4 hours.

Preparation time: 20 minutes /Cooking time: 6-8 hours on low or 4 hours on highPreparation time: 20 minutes / Cooking time: 6-7 hours on high

Easy to prepare beore work so

a delicious meal will be readywhen you get home.

24


1 cup (250 mL)



Fibre 4 g 16%



% DailyValue


1 cup (250 mL)



Fibre 5 g 20%



% DailyValue

Did kw? I ci rm d Gc, b w d v. a bck b m ,

wi wi b m .

DessertsandBakedGoods


25/28

Chocolate ChipOat CookiesMakes 24 cookies (360 g)

cup (125 mL) canned navy beans, rinsed and drained

OR cup (125 mL) canned lentils, rinsed and drained1 egg2 tbsp (30 mL) canola oil cup (175 mL) brown sugar, packed1 tsp (5 mL) vanilla extract cup (125 mL) semi-sweet chocolate chips or, i desired, raisins11/3 cups (325 mL) rolled oats cup (175 mL) whole wheat four tsp (2 mL) baking soda

1) Preheat oven to 375F. Line a cookie sheet with parchmentpaper or lightly spray cookie sheet with cooking spray.

2) In blender, pure beans with egg until smooth.3) In a medium bowl, beat canola oil, sugar and vanilla

using electric mixer until smooth. Add bean and egg pureand continue beating until well combined.

4) Add chocolate chips (or raisins) and oats and stir witha spoon to combine.

5) Sit together four and bakingsoda over wet mixture and stiruntil well combined.

6) Drop by rounded teaspoon,2 inches (5 cm) apart on preparedcookie sheet and fatten slightly.Bake or 15 minutes.

Cranberry Orange MunsMakes 12 muns (660 g)

2 cups (500 mL) all-purpose four1 tsp (7 mL) baking powderDash salt cup (125 mL) margarine, unsalted, melted cup (175 mL) white sugar2 eggs1 cup (250 mL) lentil pure

cup (175 mL) orange juice1 zest o whole orange1 cups (300 mL) whole cranberries, rozen

1) Preheat oven to 375F (190C). Prepare mun tins with largemun cup liners or lightly grease sides o tin.

2) In a medium bowl, stir together four, baking powder and salt.3) In a mixing bowl, blend together butter and sugar and eggs.

Add lentil pure, orange juice and zest.4) Fold in dry ingredients until just blended and add cranberries.

5) Spoon mixture into prepared panlling cups three-quarters o theway ull. Bake 20-25 minutes oruntil toothpick inserted in centreo muns comes out clean.



Adding pured pulses to bakedgoods will add moisture and bre.

With a zing o cranberries and

a hint o orange, this is a greattasting source o bre.

25


1 mun (55 g)



Fibre 2 g 8%



% DailyValue


Per cookie (15 g)



Fibre 2 g 8%



% DailyValue

Did kw? P d i d bck ci im v b d b cgi

i egpi mb bi v 4,000 g.


26/28

Preparation time: 20 minutes / Cooking time: 12 minutesPreparation time: 15 minutes / Cooking time: 30 minutes

LentilGranolaBarsMakes 35 bars (1.05 kg)

2/3 cup (150 mL) shredded coconut2 cups (500 mL) quick-cooking rolled oats1 cup (250 mL) brown sugar, lightly packed1/3 cup (75 mL) pellet-like bran cereal tsp (2 mL) cinnamon cup (175 mL) lentil pure cup (125 mL) canola oil1 egg, beaten tsp (2 mL) vanilla extract

cup (50 mL) semi sweet chocolate chips, melted

1) Place rack in centre o oven. Preheat to 350F (180C).2) In medium bowl, mix coconut, oats, brown sugar, bran cereal

and cinnamon.3) Add lentil pure, oil, egg and vanilla. Mix until dry

ingredients are just moistened.4) Spread over a 10 x 16 (25x 40 cm) nonstick cookie

sheet. Bake 30 minutes, or until lightly browned.

While bars are still warm, drizzlechocolate over top and cut into35 bars.

Speckled Chocolate

Chip CookiesMakes 48 cookies (360g)1 cup (250 mL) black bean four or whole bean four* tsp (2 mL) baking sodaDash salt cup (125 mL) sot margarine, unsalted cup (125 mL) white sugar cup (50 mL) brown sugar, packed1 egg

1 tsp (5 mL) vanilla extract1 cup (250 mL) semi-sweet chocolate chips* Found in grocery stores or bulk ood stores

1) Preheat oven to 350F (180C).2) In small bowl, stir together bean four, baking soda and salt.3) In mixing bowl, cream together margarine and both sugars.

Beat in egg and vanilla until light and fuy.4) Stir in dry ingredients until blended. Fold in chocolate chips.

5) Drop by small teaspoonuls 2 inches(5 cm) apart onto nonstick bakingsheets. Bake or 10-12 minutes oruntil golden brown.

Adapted from Currie, V. & Spicer, K. (1993). Full of Beans.

Mighton House p.170.Te kids will never know youadded something healthy tothis treat.

Te dough will seem sticky withbean ours. Leave enough roomin between teaspoonuls orcookies to spread as they bake.

26


1 bar (30 g)



Fibre 3 g 12%



% DailyValue


2 cookies (15 g)



Fibre 1 g 4%



% DailyValue

Did kw? t m cickp cm m cick bk-ik kig p d.

N t iti F t


27/28

Nutrition Facts

Beans, peas, lentils and chickpeas are very nutritious. Thesecharts compare black beans with other common oods in terms

o calories, bre, olate, and iron. Black beans were selected toshow the average nutrient analysis o pulses.

According to Health Canadas guidelines, pulses are an:

Excellentsourceofbre

ExcellentsourceofironifeatenwithasourceofvitaminC

Excellentsourceoffolate

Lowinfat

Freeofsaturatedfatandcholesterol

Serving sizes are based on Eating Well with Canadas Food Guide(2007). See healthcanada.gc.ca/oodguide

27

Did kw? accdig h Cd, % Di V (% DV) i bcmk vig

i c d qick d i. t % DV kw w mc vig d

ci pciic i bd cmmdi 2,000 ci/d di.

200

180

160

140

120

10080

60

40

20

0Black beans,

cooked

(175 mL)

Bran Flakes

(250 mL,

32 g)

Broccoli,

cooked

(125 mL)

Lean ground

beef, broiled

(75 g)

Calories

CaLo

ries

/serving

50%

45%

40%

35%

30%

25%

20%

15%

10%

5%

0%Black beans,

cooked

(175 mL)

Bran Flakes

(250 mL,

32 g)

Broccoli,

cooked

(125 mL)

Lean ground

beef, broiled

(75 g)

Fibre

PerCe

nt

daiLy

vaLue

50 %

45 %

40 %

35 %

30 %

25 %

20 %

15 %

10 %

5%

0%Black beans,

cooked

(175 mL)

Bran Flakes

(250 mL,

32 g)

Broccoli,

cooked

(125 mL)

Lean ground

beef, broiled

(75 g)

Folate

PerCe

nt

daiLy

vaLue

25 %

20 %

15 %

10 %

5%

0%Black beans,

cooked

(175 mL)

Bran Flakes

(250 mL,

32 g)

Broccoli,

cooked

(125 mL)

Lean ground

beef, broiled

(75 g)

Iron

PerCentd

aiLy

vaLue

Pulses are also an excellent source o manganese and agood source o potassium, magnesium, phosphorus and zinc.

Additionally, pulses are low in at and ree o saturated at andcholesterol.

To learn more about the nutrient composition o pulses go towww.pulsecanada.com.

One serving o pulses is equal to cup (175 mL).

pulse Canada


28/28

Pulse Canada

1212-220 Portage Avenue

Winnipeg, Manitoba,

Canada R3C 0A5

Telephone: 204.925.4455

Fax: 204.925.4454

Email: [email protected]

Web: www.pulsecanada.com

healthy peoplehealthy planet

To learn more about Pulse Canada, visit our websiteat www.pulsecanada.com

Pulse Canada is the national association representing pulse growers, processors and traders. Direction and unding is provided by Alberta PulseGrowers Commission, Saskatchewan Pulse Growers, Manitoba Pulse Growers Association, the Ontario Bean Producers Marketing Board, OntarioColoured Bean Growers and the pulse processors and exporters that are members o the Canadian Special Crops Association (CSCA). Pulse Canadaprovides its members with a single, unied voice on national and international issues aecting the pulse industry. Areas o ocus include marketaccess and transportation, as well as positioning pulses as a cornerstone ingredient or healthier oods and a more sustainable environment.

Pulse Canadas members include:

The Alberta Pulse Growers Commission (APG) represents4,500 Alberta armers who grow peas, beans, chickpeas,lentils and aba beans. It is a producer-driven, not-or-prot,organization unded by a reundable levy deducted at thepoint o pulse crop sale. Our mission is To provide leadership,

increasing the competitiveness, protability, and sustainability o pulse productionas well as promoting health and environmental benets o pulses. The Albertapulse industry has grown rom its inception, in the early 1980s, to one whereprimary production contributed $225 million to the Alberta economy in 2008.

To learn more about APG, visit www.pulse.ab.ca

Saskatchewan Pulse Growers represents over18,000 pulse crop producers in Saskatchewan.Accountable to growers and unded through amandatory check-o, SPG has a producer-elected

board o directors comprised o seven pulse growers. With a legislated mandateto build a prosperous pulse industry in Saskatchewan, SPG invests in research andmarket development and promotes sustainable innovation, growth and successthrough leadership, collaboration and support. Today, Saskatchewan is the hearto Canadas pulse industry. We produce 99% o the Canadian lentil crop, 80% o

the Canadian pea crop, and 88% o the Canadian chickpea crop and there areover 100 special crop processors in Saskatchewan.

To learn more about Saskatchewan Pulse Growers, visit www.saskpulse.com

The Manitoba Pulse Growers Association (MPGA)represents 3,800 armers in Manitoba who grow ediblebeans, peas, lentils, chickpeas, ababeans and soybeans.The organization is unded by a 0.5% check o leviedagainst sales o these crops. MPGAs mission is to provide

members with production and marketing support, throughocused research, advocacy and linkages with industrypartners. MPGAs goal is to improve members protability

by broadening market access, giving leadership and ocus to researchand development, and representing Manitoba pulse producers in areas ogovernment and industry policy aecting returns to pulse growers.

To learn more about MPGA, visit www.manitobapulse.ca

The Ontario Coloured Bean Growers Associationrepresents 450 producers in Ontario who growa variety o coloured beans including Kidney,Cranberry, Blacks, Otebos, Pintos and Adzuki

Beans. Our mandate includes product promotion, consumer education,agronomy and production research and is unded by a non-reundablechecko / tonne o production. Formed in 1986, the association in basedin Mitchell, Ontario and is very active in lobbying the provincial and ederalgovernments or programs to benet our producer.

To learn more about the Ontario Coloured Bean Growers Association,visit www.ontariobeans.on.ca

The Ontario Bean Producers Marketing Board (OBPMB)is a not or prot organization that represents theinterests o approximately 1,000 armers in Ontario thatgrow White Pea Beans (commonly ound on store shelvesas baked beans or beans in tomato sauce). Adapted

varieties o White Pea Beans are grown throughout Ontario rom the deepsouthwest Harrow/Windsor area to the opposite end o the province in the

Ottawa valley. Board operations are unded through a grower-licensing ee thatis assessed against production. Revenues are allocated to prioritized strategicareas such as research, communications, promotions and marketing.

To learn more about OBPMB, visit www.ontariobeans.on.ca

The Canadian Special CropsAssociation (CSCA) is a nationaltrade association established in 1987.

It represents companies involved in the merchandising o Canadian pulse and

special crops, incl. bean, chickpea, lentil, pea, canary seed, buckwheat, sunfowerseed and mustard seed. The CSCA currently has more than 110 members, rangingrom large multi-national organizations to single-plant processors. Together theyrepresent more than 85% o the pulse and special crops produced in Canada.

To learn more about CSCA, visit www.specialcrops.mb.ca

The preparation of this publication has been

made possible through the nancial support

from Agriculture and Agri-Food Canada

under the Canadian Agriculture and Food

International Program and through Canadas

Agricultural Policy Framework, a Federal-

Provincial-Territorial initiative.

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