Cooking With Beans Peas Lentils 2010

8/7/2019 Cooking With Beans Peas Lentils 2010

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2

Lentils

Types of 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


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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


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Canadas 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--------------------------------------------------------- Freezingandpureing 10---------------------------------------------------------

Recipes

Appetizers 12

Salads&sidedishes 14

Soups 18

Maindishes 21 Forthecrockpot 23

Dessertsandbakedgoods 25---------------------------------------------------------Nutrition facts 27

Table of Contents

4


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BRITISHCOLUMBIA ALBERTA

MANITOBA

ONTARIO

YUKONTERRITORY

NORTHWESTTERRITORIES

NUNAVUT

QUEBEC

NEWFOUNDLAND& LABRADOR

NOVASCOTIA

NEWBRUNSWICK

PRINCEEDWARDISLAND

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 familys diet.This booklet contains tips on buying and preparing pulses, information on

their health benets and many delicious pulse recipes.

Canadas pulse growing areas

5

Chickpea growing regions


6/286 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 aslegumes. Pulse is the term for the edible seedsof 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 arealso the edible seeds of podded plants, soy beansand peanuts differ from pulses because they havea much higher fat content, whereas pulses containvirtually no fat.

What are pulses?Who should eat pulses?

Everyone can benet from eating pulses. Pulses arehigh in bre, complex carbohydrates and low in fat.These nutrients make pulses an important part of anyhealthy diet and can help maintain a healthy weight.For more information comparing nutrients in pulsesto other foods, see page 27.

Pulses have additional benets 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 bre. 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 foods like pulses are oftenmore lling than other foods, helping to keep you fulluntil your next meal.

Make sure to drink enough water when adding high

bre foods like pulses to your diet!

Pulses have a low glycemic index. Most of thecarbohydrates in pulses are bre and starch thatprevent blood sugars from rising quickly after a mealor snack.


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7

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

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

Pulses are gluten free 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 from a gluten-free diet.

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

Examples are: Hummus with pita bread Lentils with rice

Baked beans with toast

How many pulses should I eat?

Canadas Food Guide recommends eating beans,lentils and peas often as an alternative to meat. Oneserving of pulses equals cup (175 mL), which isabout the size of a tennis ball.

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

Adding high bre foods like pulses to your diet slowlywill help control bloating and gas if you are not usedto them. For ideas on how to add small amounts ofpulses 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 Reprinted with permission from the Canadian Diabetes Associat ion.

7

BlackBeanBurgers,p.21


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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 proteinand bre.

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 bre.

3. Add cup (125 mL) of lentils to quesadillas along with other llings you enjoy.

4. Mix cup (125 mL) black beans into 1 cup (250 mL) of your favourite salsa. Add some choppedcilantro and a squeeze of lime juice for an easy party dip.

5. Drain and pure 1 cup (250 mL) of canned lentils with your favourite herb and use as a sandwich spread.

6. Add 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 pure 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!


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Buying, storing andcooking pulsesYou can nd most pulses in grocery stores, organic

food stores and bulk food stores. Look for pulses inthe ethnic, bulk or canned food sections. They are alsofound 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 isbest to use pulses within a year of purchasing. Thelonger a pulse is stored, the drier it becomes, whichincreases the cooking time.

Canned pulses are very convenient as they are ready-to-use. Always rinse and drain canned pulses beforeusing. 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 orsoaking. Remove pulses with shriveled or broken

skins or the occasional pebble or twig.

Dry beans, whole peas and chickpeas must be soakedbecause 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 soakedfor 1-2 hours. Beans and whole chickpeas requirelonger 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 tothe cooking water.

Seasonings like garlic, onion or herbs can be addedwhile cooking pulses.

Always cook pulses slowly, as cooking them too quicklycan break the seed coats.

Cooking time guidelines are provided on page 10.Note that cooking times may vary based on a numberof factors, including age of the pulses, elevation, waterhardness, etc. The intent is to cook pulses until theyare 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 mhod for Insrucionsdry ulss

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 pulsesinto a strainer and rinsing them well. This washesaway the carbohydrates and sugars that cause gas.

9

When youre eating products made from

pulses, youre making a choice that is

good 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 production by protecting and

improving soi l and water resources.

P P

Cooking mhods & ims for dry ulss


10/28

Pulse purePures are useful for dips and some baked foods.

To make a pure:

Place cooked or rinsed and drained cannedpulses into a food processor

For every 1 cup (250 mL) cooked pulses, add cup (50 mL) water.

Blend to make a smooth pure, with a consistencylike canned pumpkin.

If needed, add additional water 1 tablespoon(15 mL) at a time.

Pures can be frozen in plastic bags and keptfor several months in the freezer.

Pulse ours

Pulse ours can be found in some grocery stores,bulk food stores and ethnic or specialty markets.Bean our and chickpea our are more commonlyavailable. Pulse ours can be used in a variety ofrecipes including cakes, mufns and cookies. Pulseours can be used for gluten-free recipes or to boostlevels of bre. The recipe for Speckled Chocolate ChipCookies on page 26 calls for black bean our.

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 (contd)

Beans naturally have a toxic compound in themcalled phytohemagglutinin. This is destroyed byadequate cooking. For slow cooker recipes, pre-soaked beans should be boiled for 10-12 minutesin fresh water before adding to the crock pot.

Freezing tipCooked pulses can be stored in the freezer for up to6 months. Separate cooked pulses into 1 or 2 cup(250 or 500 mL) portions and freeze in freezer bagsor small containers. Cooking a big batch of pulses tofreeze will save you time on delicious meals like soups,

casseroles or other favourite dishes.

Baking sodaSome recipes call for baking soda (sodium bicarbonate)to shorten the cooking process, especially if usinghard water. Baking soda increases the absorption ofwater, but it also destroys thiamin, an important Bvitamin found in pulses. Baking soda may also makethe texture of pulses too soft, an undesired side effect.

Therefore, using baking soda to aid in cooking pulsesis not recommended. If hard water is your only choiceand you need to add baking soda, limit the amount to1/8 teaspoon per 2 cups (0.5 mL per 500 mL) water.

Cooking mhods & ims for dry ulss

Beans Wholepeas Splitpeas WholeLentils SplitLentils WholeChickpeas SplitChickpeas

Rinse Yes Yes Yes Yes Yes Yes Yes

Soak Yes Yes No No No Yes No

Amountof 2-3cups 2-3cups 2cups 2-3cups 2cups 2-3cups 2cupswaterper (625to (625to (500mL) (625to (500mL) (625to (500mL)1cup(250mL) 750mL) 750mL) 750mL) 750mL)drypulses

Cookingtime 1-1hrs 1-2hrs 45min 10-30min 5-15min 1-2hrs -1hr

Pressurecook 8-12min 5-7min No No No 12-15min 5-7min

time(at15psi)*Yieldfrom 2cups 2cups 2cups 2cups 2cups 2cups 2cups1cup(250mL) (625mL) (625mL) (500mL) (625mL) (500mL) (625mL) (500mL)drypulses

*Pressurecooktimesareforpulsesthathavebeenpre-soakedandarebasedonthequickorcoldwaterreleasemethod,inwhichthepressurecookerisplacedincoldwaterafterremovingfromtheburnertolowerpressure.Ifanaturalreleasemethodisusedinstead(pressureislefttofallonitsown),thecookingtimesneedtobereduced.


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Recipes

Gluten reeVegetarian

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 fbre(4 grams or more per serving)

AppetIzeS

BAe BISCItS 12

ASte CICpeA SAC 12

tex-Mex BeA BIteS 13

CICpeA MMS 13

FIve-MIte IpS 14

SAAS & SIe ISeS

CICpeA-pAStA SAA 14Gee etI SAA 15

BAC BeA pIzzA 15

pSe A BAe SAA 16

BAC BeA A C SMMe SAA 16

tee-BeA BAe 17

eFIe pIt BeAS 17

zCCII A e SpIt peA SAt 18

SpS

Beet A BeA BSCt 18

tIC A eAt e etI Sp 19

e SpIt peA Sp 19

etI ptAt SpIAC Sp 20

MAGIFICet MIeSte 20

MAI ISeS

CICe A CICpeA Ste 21

BAC BeA BGeS 21

Az peG 22

Ct CII 22

BeA ASAGA 23

F te CC pt

CICe CASSet 23S Ce SpIt peA SASAGe Sp 24

MexICAA CII 24

eSSetS A BAe GS

CCAte CIp At CIeS 25

CABe AGe MFFIS 25

etI GAA BAS 26

SpeCe CCAte CIp CIeS 26

Look for these symbols in the recipes that followRecipe Notes

These recipes have beentested to make sure theywork for you and yourfamily. You will nd many

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

www.pulsecanada.com.

11

Percentdailyvalues(%DV)arebasedona2,000caloriediet.Recipeanalysisusetspsaltwhenspecicmeasurementsarenotincluded.Optionalingredientsarenotincludedintheanalysis.


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Tip: Baking onparchment paper

controls stickingto pan.

Baked BiscuitsMakes:15biscuits(600g)

1cup(425mL)all-purposeour1tbsp(15mL)bakingpowder1tbsp(15mL)whitesugarDashsaltcup(50mL)softmargarine,unsalted

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

1) Preheatovento425F(220C).2) Inabowl,combineour,bakingpowder,sugarandsalt.3) Cutmargarineintomixtureandaddlentilpure

(stillcutting)untilitresemblescoarseoatmeal.4) Addmilkandfoldintoourmixtureuntilingredients

arejustincorporated.5) Turnoutdoughontoalightly-ouredsurfaceandpatdownto

1-2inchesthick.Cutoutbiscuitswitha2-inch(5cm)cookiecutter.Dustcookiecutterwithourtohelppreventdoughfromsticking.

6) Placebiscuitsonbakingsheetatleast1-inch(2.5cm)apart.

7) Bakefor14-16minutes,oruntilgolden.Serveimmediately!

Appetizers

Roasted Chickpea SnackServes8(200g)

4cups(1L)cookedchickpeasOR

2-19ozcan(540mL)chickpeas,rinsedanddrained3tbsp(45mL)canolaoilcup(125mL)preferredspices(cajun,curry,garlicetc.)

1) Preheatovento400F(200C).2)Combineallingredientsinmediumbowlandspread

ontoparchmentpaperorgreasedcookiesheet.3)Bakefor30minutes.Stir.4) Bakeanother20minutes,stirringevery5minutes.

Letcoolandenjoy!

Preparationtime:15minutes/Cookingtime:14-16minutes Preparationtime:5minutes/Cookingtime:50minutes

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

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

12 Did you know? insing and draining canned pulses may reduce sodium content by almost half.

Nutrients Per Serving

1 b iscu it (40 g )

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


cupserving(25g)



Sodium 4mg 0%



%DailyValue


13/28

Chickpea HummusServes20(600g)

2cups(500mL)cookedchickpeasOR

1-19ozcan(540mL)chickpeas,rinsedanddrained

1/3cup(75mL)tahinipaste1garlicclove,minced

cup(50mL)lemonjuice3tbsp(45mL)canolaoiltsp(2mL)groundcumin1tsp(5mL)salt1/3cup(125mL)watertsp(2mL)hotpeppersauce

1)Placechickpeasinablenderorfoodprocessorwithtahini,garlic,lemonjuice,oil,cuminandsalt.

2)Pure,addingjustenoughwatertomakethemixturecreamyandsmooth.Usemorethan1/3cupwaterifneeded.

3)Addhotpeppersaucetoyourliking.4)Serveinabowlwithpitacutintowedges.

Preparationtime:10minutes/Cookingtime: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.


Per2tbsp(28g)



Sodium 203mg 8%



%DailyValue

Tex-Mex Bean BitesMakes24regularbites(720g)

6largeourtortillas1-19ozcan(540mL)red kidney,blackORpinto beans,

rinsedanddrained1cup(250mL)chunkymediumsalsatsp(2mL)chilipowder(optional)

1cup(250mL)low-fatcheddarorlow-fatmozzarellacheese,gratedcup(50mL)freshcilantro,choppedSourcream(optional)

1)Preheatovento350F(180C).2) Usinga4-inch(10cm)cookiecutter,cutfourroundsoutof

eachourtortilla.Alternatively,usea3-inch(7.5cm)cookiecuttertomake7roundsforminimufncups.Pressthetortillaroundsintomufncups.Ifthetortillasarenotsoftenough,

carefullymicrowavetheroundsfor15secondsorlightlybrushonesidewithwater.3) Bakecupsfor12-15minutes,untillightgoldenandcrisp

(thesecanbemadeseveraldaysaheadandstoredinanairtightcontainer).

4) Whilecupsarebaking,combinethebeans,salsa,chilipowder,cheeseandcilantrointoamediumbowl.

5) Forregularmufnpans,spoon1-2tbsp.(20-30mL)llingintothetortillacups,and-1tbsp(7-15mL)intominicups.

6)Placethecupsonabakingsheetandbakefor8-10minutes.

7)Servewarmwithadollopoflightsourcream.

Preparationtime:10minutes+10minutesCookingtime:12minutes+10minutes

A vegetarian snack that isa high quality protein- its

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

Quick Pulse ip: dd cup of black beans to a cup of your favourite salsa to easily add some

extra nutrients.13


Pe r 1 re gu la r bit e (30 g )

Calories 94kcal

Protein 4gFat 2g 3% SaturatedFat 1g 5%Cholesterol 3mg 1%Carbohydrates 14g 5% Fibre 2g 8%

Sodium 258mg 11%Potassium 87mg 2%

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

%DailyValue

S l d d Sid Di h


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Chickpea-Pasta SaladServes13(1.82kg)

4cups(1L)cookedcorkscrewpasta,drainedandcooled1-19ozcan(540mL)chickpeas,rinsedanddrained1cups(375mL)celery,chopped1cups(375mL)carrot,coarselyshredded1cups(375mL)sweetredpepper,chopped4greenonions,nelychoppedcup(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 avourite.Picnic lunches need a pasta salad!

Five-Minute DipsServes16(480g)

1-19ozcan(540mL)black or navy beans*,rinsedanddrained

cup(125mL)fat-freeranchdressingtsp(2mL)cumin**2garliccloves*Forlentildip,uselentilsinsteadofbeans**Forlentildip,use1tspcurrypowderinsteadoftspcumin

1)Placeallingredientsintofoodprocessororblender.Blendtodesiredconsistency.


Te easiest partydip that can add asmuch as 2 grams

o bre in everyserving.

14Did you know? Pulses are 20 to 25% protein, which is double the amount found in wheat

and three times the amount found in rice.


1cup(140g)



Sodium 227mg 9%



%DailyValue


Per2tbsp(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


15/28

Preparationtime:10minutes/Cookingtime:20minutes

Greek Lentil SaladServes10(1kg)

1-19ozcan(540mL)lentils,rinsedanddrainedcup(125mL)calamataolivescup(125mL)onion,chopped1cups(375mL)grapetomatoes,halvedcup(125mL)greenpeppers,chopped1cup(250mL)cucumber,diced

cup(50mL)fetacheese,crumbledcup(50mL)freshparsley,choppedcup(50mL)oliveoilcup(50mL)lemonjuice1tbsp(15mL)driedoregano

1)Inalargebowl,combinelentils,olives,onion,tomatoes,greenpeppers,cucumber,fetacheeseandparsley.

2) Whiskoil,lemonjuiceandoreganotogether.

3)Addparsleytosaladandtosswithdressingtocoat.4)Canbeeatenrightawayor

coveredandleftinfridgetomarinatefor2hoursbeforeserving.Saladcanbemadeadayinadvance.


Tis salad is a source o iron and

olate. Its quick to prepare and hasclassic Mediterranean avours.

Did you know? Canadian pulse crops are not genetically modified. 15


Per2/3cup(100g)



Sodium 112mg 5%



%DailyValue

Black Bean PizzaMakes8slices

1purchasedthinpizzacrust(12-14/30-35cmindiameter)1cup(300mL)cookedblack beansOR

1-14ozcan(398ml)black beans,rinsedanddrainedtsp(2ml)hotsauce2/3cup(150ml)choppedonion1tsp(5ml)cumin1tsp(5ml)chilipowder1garlicclove,mincedcup(125ml)salsa

1tomato,dicedofa10-ouncepackagefrozenchoppedspinach,thawed,drained,andsqueezeddry2tbsp(30ml)freshparsley(orcilantro),choppedcup(125ml)cheddarcheese,shreddedcup(125ml)MontereyJackcheese,shredded

1) Preheatovento375F(190C)2) Placepizzacrustonabakingsheet;bakeat375F(190C)

for5minutesoruntilcrisp.

3) Mashbeanswithafork;combinebeansandnext5ingredients(beansthroughgarlic)inmediumbowl,stirringtocombine.Spreadbeanmixtureovercrust,leavinga1-inchborder.

4) Spoonsalsaevenlyoverbeanmixture;topwithtomatoandspinach.Sprinklewithcheeses.

5) Bakeat375F(180C)for15minutesoruntilcrustislightlybrowned.Garnishwithparsley.


Perslice

Calories 279kcalProtein 14.5gFat 11g 17% SaturatedFat 6.7g 34%

Cholesterol 32mg 11%Car bohydrates 31 g 10% F ibre 4.3g 17%

Sodium 513mg 21%


Calcium 293mg 27%Iron 2.9mg 16%

%DailyValue

o make this dish gluten ree, usea gluten ree pizza crust.


16/28

Black Bean and CornSummer SaladServes10(1kg)

1-19ozcan(540mL)black beans,rinsedanddrained2cups(500mL)frozencornniblets,thawedcup(50mL)freshcilantro,choppedcup(50mL)limejuice

2mediumtomatoes,choppedcup(125mL)onion,chopped1tsp(5mL)groundcumintsp(2mL)eachsaltandpepper

1)Combineallingredientsinalargebowl.Serve.


Tis salad packsa whopping5 grams o breper serving.

Pulse and Barley SaladServes30(3kg)

1tbsp(15mL)canolaoil1onion,chopped1garlicclove,minced1cups(375mL)pearlbarley4cups(1L)reducedsodiumvegetablebroth1mediumzucchini,chopped

2cups(500mL)cherrytomatoes,halved1-19ozcan(540mL)chickpeas,rinsedanddrained1-19ozcan(540mL)lentils,rinsedanddrainedtsp(2mL)eachsaltandpepper10dillsprigs,choppedcup(50mL)fetacheese,crumbled(optional)

1)Overmedium-highheat,sautonionandgarlicincanolaoilinalargesaucepanforabout2minutes.Addbarleyandcook

additional2minutes.2)Stirinvegetablebrothandbringtoaboil.

3)Coverpanandreduceheat.Letsimmerfor30-35minutesoruntilbarleyhassoakedupmostoftheliquid.

4) Stirinzucchini,tomatoes,lentils,chickpeas,saltandpepper.Coverandcook5minutes.Stirindill.Servewithoptionalsprinklingoffetaontop.

Preparationtime:10minutes/Cookingtime:1hour

Tis dish is also delicious cold!

Quick Pulse ip: 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


c up ( 100 g )



Sodium 183mg 8%



%DailyValue


cu p (1 00 g )



Sodium 43mg 2%



%DailyValue


17/28

Refried Pinto BeansMakes3servings(450g)

1tbsp(15mL)canolaoilsmallonion,chopped2garliccloves,minced1tsp(5mL)chilipowder1cups(475mL)cookedpinto beans OR

1-14ozcan(398mL)pinto beans,rinsedanddrained2/3cup(150mL)low-sodiumvegetableorchickenbrothDashbothsaltandpeppercup(50mL)choppedcilantro

1)Heatcanolaoilinlargesaucepanovermedium-lowheat.Addonionandcookuntiltender,about3minutes.

2)Stiringarlicandchilipowderandcook1minutelonger.Stirinbeansandchickenbrothandcookuntilbeansarewarmedthrough,about5minutes.

3) Mashbeanswithapotatomasherorthebackofthewoodenspoon,addingmorebrothifneeded.

4) Seasonmixturewithsaltandpepperandstirincilantro.Servewithcornorourtortillas,ifdesired.Thiscanalsobe

usedasabaseinalayereddip.

Preparationtime:5minutes/Cookingtime:10Minutes


Per2/3cup(150g)



Sodium 161mg 7%



%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,minced

2tbsp(30mL)canolaoil1tbsp(15mL)all-purposeour2tbsp(30mL)molasses1tbsp(15mL)reducedsodiumsoysaucetsp(2mL)groundgingerPinchchilipowder(optional)

1) Preheatovento325F(160C).2)Combinebaked,limaandkidneybeansina

2litrecasseroleandsetaside.3)Inalargeskillet,sautonion,pepperandgarlicinoiluntilonionistranslucent.

4)Stirinourthenaddmolasses,soysauce,gingerandchilipowder.Bringtoaboil.Pouroverbeansandstirlightly.

5)Coverandbake1houronmiddleovenrack.Uncoverandbakeextra30minutes,oruntilthick.

Preparationtime:25minutes/Cookingtime:1hour30minutes


Per2/3cup(140g)

Calories 135kcalProtein 6gFat 3g 5% SaturatedFat 0g 0%Cholesterol 0mg 0%

Carbohydrates 24g 8% Fibre 6g 24%

Sodium 383mg 16%



%DailyValue

17Did you know? Cold Canadian winters are good for pulses crops because freezing temperatures decrease crop

diseases and insects. he cold weather also helps maintain high quality storage conditions on the farm.

Soups


18/28

Zucchini and YellowSplit Pea SautServes6(600g)

1tbsp(15mL)canolaoil2greenonions,chopped2mediumzucchini,sliced1cup(250mL)dry yellow split peas,

preparedaccordingtopackage2mediumtomatoes,sliced1cup(250mL)reduced-fatcheddarcheese,shredded1redonion,slicedinrings

Dashgarlicpowder,lightsoysauceandpepper

1)Heatoilinlargeskilletovermediumheat.2) Sautgreenonionsandzucchinislicesuntilslightlytender,

about5minutes.Addcookedyellowsplitpeas.Stirgently.3)Layertomatoslicesovertopandsprinklewith2/3cup(150mL)

shreddedcheese.Layeronionringsovermixtureandaddremainingcheese.

4) Sprinklegarlicpowder,soysauceandpepperovertop.

5)Reduceheattolow,placelidonthepanandheatingredientsforabout5minutes.Serveimmediately.


Nutrients Per Serving1/6recipe(100g)



Sodium 161mg 7%



%DailyValue

18Did you know? Canada is the worlds largest exporter and one of the worlds

largest producers of pulses.

Beet and Bean BorschtMakes6litres

3tbsp(45mL)canolaoil1largeonion,chopped1garlicclove,minced2carrots,diced3celerystalks,diced3cups(750mL)greencabbage,shredded3cups(750mL)beets,peeledandchopped10cups(2.5L)reducedsodiumvegetableorbeefstock*1-19ozcan(540ml)navy or white kidney beans,rinsedanddrainedOR2cups(500mL)dry navy or white kidney beans,preparedaccordingto

packagecup(125mL)tomatojuice2tbsp(30mL)lemonjuice1tsp(5mL)pepper1bunchparsley,chopped OR10dillsprigs,chopped*Gluten-freebrandrequired

1)Sautonionandgarlicin1tbsp(15mL)ofoiluntilgoldenandsoft.Setaside.2)Inabigsouppot,sautcarrots,celeryand

cabbageinremainingoil(30mL)forabout3minutes.Addbeetsandstockandcookabout1houroruntilbeetsareslightlytender.

3) Addonionsandgarlic,beans,tomatojuice,lemonjuice,pepperandparsleyordill.Bringtoaboilandserve!

Soups


A tasty and satisying classic rom Baba!


1 cup(25 0mL )

Calories 60kcalProtein 3gFat 2g 3%

SaturatedFat 0g 0%


Sodium 357mg 15%Potassium 297mg 8%VitaminC 7mg 12%

Folate 43mcg 20%Calcium 33mg 3%Iron 1mg 7%

%DailyValue


19/28

Preparationtime:20minutes/Cookingtime:1hour

Thick and HeartyRed Lentil SoupMakes4litres

2cups(500mL)wholered lentils1/3cup(75mL)potbarley,dried

10cups(2.5L)reducedsodiumbeefbroth1lb(450g)leangroundbeef1largeonion,chopped2carrots,chopped2largecelerystalks,chopped2garliccloves,diced1-28ozcan(798mL)dicedtomatoestsp(2mL)salttsp(1mL)pepperDashcayennepepper

1bayleaf

1) Combinelentils,barleyandbeefbrothinlargestockpotorDutchoven.Bringmixturetoaboil,thenreduceheatandsimmerfor30minutes.

2)Placegroundbeefintolargefryingpanandplaceovermediumheat.Stirandcookuntiljuicesrunclear.

3) Addbeefandonion,carrots,celery,garlic,tomatoesandremainingingredients,tothestockpot.Breakuptomatoeswithwoodenspoon.Bringtoaboilandsimmer,stirringoccasionally,for20to30minutes,oruntilvegetablesaretenderandsouphasthickened.Removebayleafbeforeserving.

Yellow Split Pea Soup

Makes1.5litres1tbsp(15mL)canolaoilcup(125mL)onions,chopped1cup(125mL)carrots,chopped1cup(250mL)ham,diced1cups(375mL) dry yellow split peas,

preparedaccordingtopackage2cups(625mL)reducedsodiumvegetablebroth*1cup(250mL)milk

Dasheachofnutmeg,pepperandsalt.*Gluten-freebrandrequired

1) Inalargestockpot,heatoil.Addonionsandcarrotsandsautvegetablesuntiltender.Addhamandsautuntilheatedthrough.

2)Purepreparedsplitpeasinblenderorfoodprocessor,addingvegetablebrothcupatatimeasneededtogetpuredtexture.

3)Addpuredpeastothestockpot,alongwithmilk,anyremainingvegetablebroth,nutmeg,pepperandsalt.Continuetoheatuntildesiredtemperatureisreached.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.


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


1 cup(25 0mL )



Sodium 535mg 22%



%DailyValue


1 cup(25 0mL )


Cholesterol 29mg 10%Car bohydrates 29 g 10% Fibre 4g 16%

Sodium 886mg 37%



%DailyValue


20/28



Lentil Potato Spinach SoupMakes2.25litres

1cup(250mL)dry green lentils,dried2tbsp(30mL)canolaoil2garliccloves,minced2mediumonions,chopped6cups(1.5L)reducedsodiumvegetablebroth*cup(125mL)freshparsley,chopped4cups(1L)freshspinach,chopped2mediumpotatoes,cubedDashsaltandpeppercup(50mL)lemonjuice

*Gluten-freebrandrequired

1)Coverlentilswith2cupswaterinamediumsaucepan.Bringtoboilandreducetosimmer,coveredfor30minutes.Setaside.Drainliquids.

2)Sautgarlicandonionswithoilinalargesaucepan

untilbrowned.Addvegetable(orchicken)broth,lentilsandremainingingredientsexceptlemonjuice.

3)Cookmixtureforabout1houruntillentilsandpotatoesaretender.Addlemonjuiceandserve.

Serve nice and hot on a chilly day.

Magnicent MinestroneMakes6litres

2cups(500mL)shortpastaofyourchoice,cooked2tbsp(30mL)canolaoil6garliccloves,minced

2largecarrots,chopped3celerystalks,chopped1largeyellowonion,chopped1tbsp(15mL)thymeleaves,nelychopped1bayleaf1-19ozcan(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.Addgarlicandsautuntilgolden.Lowerheattomediumandaddcarrots,

celeryandonion.Cookuntilsoft,stirringoften,about10minutes.Addthymeandbayleafandraiseheattohigh.Addbeans,chickpeas,tomatoes,cabbage,zucchiniandbayleaf.Addchickenstockandbringtoaboil.

3)Lowerheatandsimmerfor15-20minutes,skimmingfoamfromtop.

4)Seasonwithpepperandremovebayleaf.

Addcookedpastaandenjoy!


1 cup(25 0mL )

Calories 149kcalProtein 1gFat 4g 6% SaturatedFat 0g 0%Cholesterol 0mg 0%Carbohydrates 21g 7% Fibre 4g 16%

Sodium 451mg 19%

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

%DailyValue


1 cup(25 0mL )


Sodium 457mg 19%


%DailyValue

20 Did you know? Pulses are one of the most sustainable sources of protein in the world.

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

Main Dishes


21/28

Chicken and Chickpea StewMakes6litres

1tbsp(15mL)canolaoil2celerystalks,chopped2carrots,diced1onion,chopped2garliccloves,minced4cups(1L)lowsodiumchickenbroth3cups(750mL)spaghettisauce1-19ozcan(540mL)chickpeas,rinsedanddrained1-19ozcan(540mL)white kidney beans,rinsedanddrained1cups(375mL)dryshorttubepasta(tubetti)

tsp(2mL)pepper8skinless,bonelesschickenthighscutintoinchcubescup(125mL)gratedfreshparmesan

1) Inlargesaucepanheatoilovermediumheat.Addcelery,carrotandonionandsautuntiltender.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,choppedtsp(2mL)Tabascosauce(optional)1eggcup(50mL)breadcrumbs6tbsp(90mL)salsa(divided)4hamburgerbunscup(50mL)lowfatplainyogurt

4Romainelettuceleaves1avocado,sliced(optional)

1)Inalargebowl,coarselymashbeanswithapotatomasherorfork.Addrice,onions,Tabascosauceifdesired,egg,breadcrumbsandtwotablespoonsofsalsa.Mixwell.

2)Dividemixtureinto4andformintopattiesthatareabout1inchthick.

3)Preheatovento350F(180C).Inanon-stickpan,cookburgersovermediumheatfor4-5minuteseachside,oruntillightlybrowned.Transfertoanoven-safetrayandbakeinpreheatedovenforabout10minutes.

4)Inasmallbowl,combineremainingsalsaandyogurt.Servewithlettuceandavocado(ifdesired)asacondimentto

yourburger.

Main Dishes

Preparationtime:30minutes/Cookingtime:35minutes Preparationtime:15minutes/Cookingtime:20minutes

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

Did you know? ncient gyptians thought that lentils made childrens minds more aware, making them

scholarly and good-humoured.21


1 cup(250g)



Sodium 544mg 23%



%DailyValue


1 dre ss ed b ur ge r (25 0 g)


Cholesterol 47mg 16%Car bohydrates 65g 22% Fibre 10g 40%

Sodium 429mg 18%



%DailyValue


22/28

Lazy PerogyServes8(2kg)

1cups(375mL)potatoes,mashed1cups(375mL)navy, pinto,ORgreat northernbean pure1cup(250mL)low-fatcheddarcheese,grated2cups(500mL)cottagecheese1%MFcup(50mL)greenonion,diced1egg,beatentsp(1mL)salttsp(2mL)pepper4cups(1L)freshspinach,chopped9lasagnanoodles,cooked1cups(375mL)onion,dicedcup(50mL)softmargarinelb(114g)bacon,cookedcrispandcrumbled

1)Preheatovento350F(180C).

2) Spraya9 x13bakingdishwithanon-stickvegetablespray.3)Inabowlcombinepotatoes,beanpureandCheddar

cheese.Inseparatebowl,combinecottagecheese,greenonion,egg,saltandpepper.Addspinachandmixwell.

4)Placelasagnanoodlesonthepanbottom.Spreadbeanmixtureoverrstlayerofnoodlesandcoverwithnextlayerofnoodles.Spreadcottagecheesemixtureover2ndlayerofnoodles.Coverwiththelastofthenoodles.

5)Inaskillet,sautonioninmargarineuntiltranslucent.Removefromheatandspreadovernallayerofnoodles.

6)Coverwithfoilandbakeonmiddleovenrackfor1hours.

7)Removefromovenandgarnishwithbacon.Bakeuncoveredfor5minutes.

8)Coolfor10min,covered,beforeserving.Enjoy.

Country ChiliServes16(4kg)

1lb(500g)leangroundbeef1tbspcanolaoil2garliccloves,minced2cups(500mL)onion,chopped1greenpepper,seededandchopped2celerystalks,chopped1-7ozcan(398mL)tomatosauce1-28ozcan(796mL)tomatoes,halved1tbsp(15mL)chilipowder

1tsp(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,heatoilandsautgarlic,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 urope.


1 cup(250g)



Sodium 431mg 18%Potassium 504mg 14%VitaminC 19mg 32%Folate 50mcg 23%


%DailyValue



Cholesterol 45mg 15%Car bohydrates 47 g 16% Fibre 5g 20%



%DailyValue

For the Crock Pot


23/28

Quick Pulse ip: 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 Lasagna

Serves8(1.8kg)2cups(500mL)cookedred kidney beans OR1-19ozcan(540mL)red kidney beans,rinsedanddrainedlb(250g)leangroundbeef1onion,chopped1garlicclove,minced13ozcan(369mL)tomatopaste3cups(750mL)water1tsp(5mL)driedbasiltsp(2mL)groundthymetsp(2mL)groundoreganotsp(2mL)saltandpepper1egg,slightlybeaten2cups(500mL)1%cottagecheese8oven-readylasagnanoodles2cups(500mL)part-skimmozzarellacheese,shredded

1)Mashofthebeans.

2) Inlargenon-stickskillet,cookbeef,onionsandgarlicovermediumheat,about6minutesoruntilbeefisnolongerpinkandonionsaretranslucent.Spoonoffexcessfat.

3)Stirinmashedbeans,wholebeans,tomatopaste,water,basil,thymeandoregano.Bringtoboil,reduceheatandsimmeruntilslightlyreduced,about15minutes.Seasonwithsaltandpepper.

4)Inmediumbowl,combineeggwithcottagecheeseandmixwell.5)Preheatovento350F(180C).6)Spread1cupsofmeatsauceoverbottomof13x9inch

baking/lasagnadish.Set1cupofsauceaside.Arrange4lasagnanoodlesoversaucethencoatwithmeatsauceagain.Spreadhalfofcottagecheesemixtureovermeatsaucethenhalfofmozzarellaovercottagecheese.

7)Repeatnoodlestomozzarellalayer.8) Bakeuntilnoodlesaretender,about

40minutes.Letstandabout10minutesbeforecutting.


Preparationtime:30minutes/Cookingtime:10-12hoursonlow,6-8hoursonhigh

For the Crock Pot

Chicken CassouletServes8(2kg)

1cup(250mL)dry navy beans,soakedaccording

topackage8bone-inchickenthighs1mediumPolishsausage,cooked(optional)1-10ozcan(284mL)tomatojuice1-28ozcan(796mL)tomatoes,halved1tbsp(15mL)Worcestershiresauce*1tsp(5mL)instantbeeforchickenbouillongranules*tsp(2mL)driedbasiltsp(2mL)driedoreganotsp(2mL)paprika

cup(125mL)carrot,choppedcup(125mL)celery,choppedcup(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 toincrease bre in lasagna.

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

23


1cup(250g)





%DailyValue



Sodium 905mg 38%


%DailyValue


24/28

Desserts and Baked Goods


25/28

Chocolate ChipOat CookiesMakes24cookies(360g)

cup(125mL)canned navy beans,rinsedanddrained

ORcup(125mL)canned lentils,rinsedanddrained1egg2tbsp(30mL)canolaoilcup(175mL)brownsugar,packed1tsp(5mL)vanillaextractcup(125mL)semi-sweetchocolatechipsor,ifdesired,raisins11/3cups(325mL)rolledoatscup(175mL)wholewheatourtsp(2mL)bakingsoda

1) Preheatovento375F.Lineacookiesheetwithparchmentpaperorlightlyspraycookiesheetwithcookingspray.

2) Inblender,purebeanswithegguntilsmooth.3)Inamediumbowl,beatcanolaoil,sugarandvanilla

usingelectricmixeruntilsmooth.Addbeanandeggpureandcontinuebeatinguntilwellcombined.

4)Addchocolatechips(orraisins)andoatsandstirwithaspoontocombine.

5)Sifttogetherourandbakingsodaoverwetmixtureandstiruntilwellcombined.

6)Dropbyroundedteaspoon,2inches(5cm)apartonpreparedcookiesheetandattenslightly.Bakefor15minutes.

Cranberry Orange MufnsMakes12mufns(660g)

2cups(500mL)all-purposeour1tsp(7mL)bakingpowderDashsaltcup(125mL)margarine,unsalted,meltedcup(175mL)whitesugar2eggs1cup(250mL)lentil pure

cup(175mL)orangejuice1zestofwholeorange1cups(300mL)wholecranberries,frozen

1)Preheatovento375F(190C).Preparemufntinswithlargemufncuplinersorlightlygreasesidesoftin.

2) Inamediumbowl,stirtogetherour,bakingpowderandsalt.3) Inamixingbowl,blendtogetherbutterandsugarandeggs.

Addlentilpure,orangejuiceandzest.4)Foldindryingredientsuntiljustblendedandaddcranberries.

5)Spoonmixtureintopreparedpanllingcupsthree-quartersofthewayfull.Bake20-25minutesoruntiltoothpickinsertedincentreofmufnscomesoutclean.



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 mufn(55 g )


Cholesterol 31mg 10%Carbohydrat es 37g 12% Fibre 2g 8%



%DailyValue


Percookie(15g)





%DailyValue

Did you know? Peas and lentils date back to ancient times as they have been found by archeologists

in gyptian tombs built over 4,000 years ago.


26/28

Preparationtime:20minutes/Cookingtime:12minutesPreparationtime:15minutes/Cookingtime:30minutes

Lentil Granola BarsMakes35bars(1.05kg)

2/3cup(150mL)shreddedcoconut2cups(500mL)quick-cookingrolledoats1cup(250mL)brownsugar,lightlypacked1/3cup(75mL)pellet-likebrancerealtsp(2mL)cinnamoncup(175mL)lentil purecup(125mL)canolaoil1egg,beatentsp(2mL)vanillaextract

cup(50mL)semisweetchocolatechips,melted

1) Placerackincentreofoven.Preheatto350F(180C).2) Inmediumbowl,mixcoconut,oats,brownsugar,brancereal

andcinnamon.3)Addlentilpure,oil,eggandvanilla.Mixuntildry

ingredientsarejustmoistened.

4) Spreadovera10 x 16(25x 40cm)nonstickcookiesheet.Bake30minutes,oruntillightlybrowned.Whilebarsarestillwarm,drizzlechocolateovertopandcutinto35bars.

Speckled Chocolate

Chip CookiesMakes48cookies(360g)1cup(250mL)black bean ourORwhole bean our*tsp(2mL)bakingsodaDashsaltcup(125mL)softmargarine,unsaltedcup(125mL)whitesugarcup(50mL)brownsugar,packed1egg

1tsp(5mL)vanillaextract1cup(250mL)semi-sweetchocolatechips*Foundingrocerystoresorbulkfoodstores

1)Preheatovento350F(180C).2) Insmallbowl,stirtogetherbeanour,bakingsodaandsalt.3) Inmixingbowl,creamtogethermargarineandbothsugars.

Beatineggandvanillauntillightanduffy.4) Stirindryingredientsuntilblended.Foldinchocolatechips.

5)Dropbysmallteaspoonfuls2inches(5cm)apartontononstickbakingsheets.Bakefor10-12minutesoruntilgoldenbrown.

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


1bar(30g)





%DailyValue


2cookies(15g)





%DailyValue

Did you know? he name chickpea came from the chicken beak-like looking part of the seed.

N t iti F t


27/28

Nutrition Facts

Beans,peas,lentilsandchickpeasareverynutritious.Thesechartscompareblackbeanswithothercommonfoodsinterms

ofcalories,bre,folate,andiron.Blackbeanswereselectedtoshowtheaveragenutrientanalysisofpulses.

AccordingtoHealthCanadasguidelines,pulsesarean:

Excellentsourceofbre ExcellentsourceofironifeatenwithasourceofvitaminC Excellentsourceoffolate Lowinfat Freeofsaturatedfatandcholesterol

ServingsizesarebasedonEatingWellwithCanadasFoodGuide(2007).Seehealthcanada.gc.ca/foodguide

27

Did you know? ccording to ealth Canada, the % Daily Value (% DV) is a benchmark for evaluating the

nutrient content of foods quickly and easily. he % 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

160

140

120

100

80

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

CaLories/se

rving

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

PerCent

daiL

y

vaLue

Pulsesareanexcellentsourceofmanganeseandagoodsourceofpotassium,magnesium,phosphorusandzinc.Pulsesarealsolowinfatandfreeofsaturatedfatandcholesterol.

Tolearnmoreaboutthenutrientcompositionofpulses,visitwww.pulsecanada.com.

Oneservingofpulsesisequaltocup(175mL).

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

TolearnmoreaboutPulseCanada,visitourwebsiteatwww.pulsecanada.com

PulseCanadaisthenationalassociationrepresentingpulsegrowers,processorsandtraders.DirectionandfundingisprovidedbyAlbertaPulseGrowersCommission,SaskatchewanPulseGrowers,ManitobaPulseGrowersAssociation,theOntarioBeanProducersMarketingBoard,OntarioColouredBeanGrowersandthepulseprocessorsandexportersthataremembersoftheCanadianSpecialCropsAssociation(CSCA).PulseCanadaprovidesitsmemberswithasingle,uniedvoiceonnationalandinternationalissuesaffectingthepulseindustry.Areasoffocusincludemarketaccessandtransportation,aswellaspositioningpulsesasacornerstoneingredientforhealthierfoodsandamoresustainableenvironment.

PulseCanadasmembersinclude:

TheAlbertaPulseGrowersCommission(APG)represents4,500Albertafarmerswhogrowpeas,beans,chickpeas,lentilsandfababeans.Itisaproducer-driven,not-for-prot,organizationfundedbyarefundablelevydeductedatthepointofpulsecropsale.OurmissionisToprovideleadership,

increasingthecompetitiveness,protability,andsustainabilityofpulseproductionaswellaspromotinghealthandenvironmentalbenetsofpulses.TheAlbertapulseindustryhasgrownfromitsinception,intheearly1980s,toonewhereprimaryproductioncontributed$225milliontotheAlbertaeconomyin2008.

TolearnmoreaboutAPG,visitwww.pulse.ab.ca

SaskatchewanPulseGrowersrepresentsover18,000pulsecropproducersinSaskatchewan.Accountabletogrowersandfundedthroughamandatorycheck-off,SPGhasaproducer-elected

boardofdirectorscomprisedofsevenpulsegrowers.WithalegislatedmandatetobuildaprosperouspulseindustryinSaskatchewan,SPGinvestsinresearchandmarketdevelopmentandpromotessustainableinnovation,growthandsuccessthroughleadership,collaborationandsupport.Today,SaskatchewanistheheartofCanadaspulseindustry.Weproduce99%oftheCanadianlentilcrop,80%of

theCanadianpeacrop,and88%oftheCanadianchickpeacropandthereareover100specialcropprocessorsinSaskatchewan.

TolearnmoreaboutSaskatchewanPulseGrowers,visitwww.saskpulse.com

TheManitobaPulseGrowersAssociation(MPGA)represents3,800farmersinManitobawhogrowediblebeans,peas,lentils,chickpeas,fababeansandsoybeans.Theorganizationisfundedbya0.5%checkoffleviedagainstsalesofthesecrops.MPGAsmissionistoprovide

memberswithproductionandmarketingsupport,throughfocusedresearch,advocacyandlinkageswithindustrypartners.MPGAsgoalistoimprovemembersprotability

bybroadeningmarketaccess,givingleadershipandfocustoresearchanddevelopment,andrepresentingManitobapulseproducersinareasofgovernmentandindustrypolicyaffectingreturnstopulsegrowers.

TolearnmoreaboutMPGA,visitwww.manitobapulse.ca

TheOntarioColouredBeanGrowersAssociationrepresents450producersinOntariowhogrowavarietyofcolouredbeansincludingKidney,Cranberry,Blacks,Otebos,PintosandAdzuki

Beans.Ourmandateincludesproductpromotion,consumereducation,agronomyandproductionresearchandisfundedbyanon-refundablecheckoff/tonneofproduction.Formedin1986,theassociationinbasedinMitchell,Ontarioandisveryactiveinlobbyingtheprovincialandfederalgovernmentsforprogramstobenetourproducer.

TolearnmoreabouttheOntarioColouredBeanGrowersAssociation,visitwww.ontariobeans.on.ca

TheOntarioBeanProducersMarketingBoard(OBPMB)isanotforprotorganizationthatrepresentstheinterestsofapproximately1,000farmersinOntariothatgrowWhitePeaBeans(commonlyfoundonstoreshelvesasbakedbeansorbeansintomatosauce).Adapted

varietiesofWhitePeaBeansaregrownthroughoutOntariofromthedeepsouthwestHarrow/Windsorareatotheoppositeendoftheprovinceinthe

Ottawavalley.Boardoperationsarefundedthroughagrower-licensingfeethatisassessedagainstproduction.Revenuesareallocatedtoprioritizedstrategicareassuchasresearch,communications,promotionsandmarketing.

TolearnmoreaboutOBPMB,visitwww.ontariobeans.on.ca

TheCanadianSpecialCropsAssociation(CSCA)isanationaltradeassociationestablishedin

1987.ItrepresentscompaniesinvolvedinthemerchandisingofCanadian

pulseandspecialcrops,includingbean,chickpea,lentil,pea,canaryseed,buckwheat,sunowerseedandmustardseed.TheCSCAcurrentlyhasmorethan110members,rangingfromlargemultinationalorganizationstosingle-plantprocessors.Togethertheyrepresentmorethan85%ofthepulseandspecialcropsproducedinCanada.

TolearnmoreaboutCSCA,visitwww.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.

Cooking With Beans Peas Lentils 2010

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