Pulses

Cooking with beans, peas,

lentils and chickpeas
Types of Pulses
Peas

Yellow

Split Yellow

Green

Split Green

Lentils
Large Green
Other names: Laird-type,
Masoor Large Green

Split Large
Green Red
Other names: Other
Yellow Split Lentil, name:
Masoor dal Masoor

Dehulled Red Split Red

Other names: Other
Football, name:
Masoor dal Masoor dal

French Green
Other name:
Dark Speckled

2
Beans

Cranberry
Other names: Romano,
White Pea Speckled Sugar, Borlotti
Other names: Navy,
Alubias Chica
Black
Other names: Black
Pinto Turtle, Preto

Great Northern
Other names: Large White

Light Red Kidney

Dark Red Kidney

Chickpeas Split Desi Chickpea

Other name: Chana dal

Desi
Other names: Kala chana

Kabuli
Other names: Garbanzo,
Bengal gram, Kabuli chana

3
Table of Contents

Canada’s pulse growing areas 5

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What are pulses? 6
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Who should eat pulses? 6
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How many pulses should I eat? 7
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Top 10 ways to eat pulses 8
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Buying, storing and cooking pulses 8
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Soaking tips and methods 9-10
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Cooking tips and methods 9-10
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Freezing and puréeing 10
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Recipes
Appetizers 12
Salads & side dishes 14
Soups 18
Main dishes 21
For the crock pot 23
Desserts and baked goods 25
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Nutrition facts 27

4
Discover a tasty, nutritious and versatile food...pulses. Enjoyed by many
cultures around the world for centuries, pulses make wonderful main dishes,
soups, salads, appetizers, snacks and even baked goods! Explore new ways
to include pulses into your family’s diet.
This booklet contains tips on buying and preparing pulses, information on
their health benefits and many delicious pulse recipes.

Canada’s pulse growing areas

YUKON
TERRITORY NUNAVUT
NORTHWEST
TERRITORIES NEWFOUNDLAND
& LABRADOR

BRITISH SASKATCHEWAN
COLUMBIA ALBERTA
MANITOBA
PRINCE
ONTARIO QUEBEC EDWARD
ISLAND

NOVA
SCOTIA

NEW
BRUNSWICK

Bean growing regions Pea growing regions

Chickpea growing regions Lentil growing regions

5
What are pulses? Who should eat pulses?
Everyone can benefit from eating pulses. Pulses are
Pulses are also known and often referred to as high in fibre, complex carbohydrates and low in fat.
‘legumes’. Pulse is the term for the edible seeds These nutrients make pulses an important part of any
of legumes (plants with a pod), which includes: healthy diet and can help maintain a healthy weight.
• Dry peas • Dry beans For more information comparing nutrients in pulses
to other foods, see page 27.
• Lentils • Chickpeas
Pulses do not include fresh green beans or peas. Pulses have additional benefits for people who:
Although they are related to pulses because they are
✓ Are overweight
also the edible seeds of podded plants, soy beans
and peanuts differ from pulses because they have ✓ Have diabetes
a much higher fat content, whereas pulses contain ✓ Have high blood cholesterol levels
virtually no fat. ✓ Tend to be constipated
✓ Have celiac disease
✓ Are vegetarians

Pulses are very high in fibre. They contain both

soluble and insoluble fibres. Soluble fibre helps lower
blood cholesterol levels, while insoluble fibre helps
with digestion as well as maintaining regular bowel
movements. Fibre-rich foods like pulses are often
more filling than other foods, helping to keep you full
until your next meal.

Make sure to drink enough water when adding high

fibre foods like pulses to your diet!

Pulses have a low glycemic index. Most of the

carbohydrates in pulses are fibre and starch that
prevent blood sugars from rising quickly after a meal
or snack.

6 Did you know? Pulses are one of the few crops that make their own nitrogen fertilizer using
nitrogen from the air.
Pulses are an excellent source of folate, which
has been shown to lower homocysteine levels.
Evidence suggests that high levels of homocysteine
(a type of protein) damages the lining of arteries
and promotes plaque buildup and blood clots.
Over time, this damage can slow or block blood
flow to the heart or brain causing a heart attack
or stroke.

Pulses are gluten free and can be eaten by people

with celiac disease. Pulses are a great alternative
to wheat-based products. They add starch, fibre,
protein, and many vitamins and minerals that may
be lacking from a gluten-free diet.

A healthy vegetarian diet should include a variety

of peas, beans, lentils and chickpeas in place of
beef, pork, chicken and fish. Eating pulses with a
grain, such as wheat, rice, or oats, ensures a high
quality protein.

Examples are:
• Hummus with pita bread
• Lentils with rice
• Baked beans with toast

How many pulses should I eat?

Canada’s Food Guide recommends eating beans,
lentils and peas often as an alternative to meat. One
serving of pulses equals ¾ cup (175 mL), which is
about the size of a tennis ball.

Pulses can be eaten every day. If you do not eat

pulses often, start adding them to your diet gradually.

Adding high fibre foods like pulses to your diet slowly

will help control bloating and gas if you are not used
to them. For ideas on how to add small amounts of
pulses to any diet, see ‘Top 10 ways to eat pulses’
on page 8.

Black Bean Burgers, p. 21

Did you know? Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they
7raise blood glucose levels compared to a standard food (glucose or white bread).
Pulses are low GI foods like 100% whole wheat bread and bran cereals 1. 7
1
R epr inte d w i t h p e r m i s s i o n f ro m t h e Ca n a d i a n D i a b e te s As s o c i at i on.
See tip #7 below!

Top 10 ways to eat pulses

1. Include 1/3 cup (75 mL) of cooked black, white or cranberry beans with an omelette to add protein
and fibre.

2. Add 1 cup (250 mL) of whole or pureed chickpeas to your spaghetti sauce instead of ground beef.
This lowers the fat while adding fibre.

3. Add ½ cup (125 mL) of lentils to quesadillas along with other fillings you enjoy.

4. Mix ½ cup (125 mL) black beans into 1 cup (250 mL) of your favourite salsa. Add some chopped
cilantro and a squeeze of lime juice for an easy party dip.

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

6. Add ½ cup (125 mL) of cooked pulses to soups. This works best for broth-style soups.

7. When making your favourite pizza, add a handful of black beans to your usual pizza toppings.

8. Replace half the butter or oil when baking with a lentil purée to lower the fat.

9. Include 1 cup (250 mL) of chickpeas to any salad for a different twist.

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

8 Did you know? Pulse comes from the latin word puls meaning potage or thick soup.
 Soaking method for Instructions
Buying, storing and dry pulses

cooking pulses Long, cold soak or overnight • Let stand 12 hours or

overnight in refrigerator
You can find most pulses in grocery stores, organic
food stores and bulk food stores. Look for pulses in Quick soak • Bring pulses and water to
the ethnic, bulk or canned food sections. They are also boil in a saucepan
found in soups or in the baking ingredients aisle. • Boil gently for 2 minutes
• Remove from heat, cover,
When buying dry pulses, look for:
and let stand for 1 hour
• Bright coloured seeds
• Uniform size Microwave soak • Combine pulses and water
• Smooth skins without chips or shriveled in microwavable dish
seed coats • Cover and microwave on
high for 10-15 minutes
Dry pulses will keep for years if stored in tightly- • Let stand for 1 hour
covered containers in a cool, dark, dry place. It is
best to use pulses within a year of purchasing. The Always discard the soaking water by putting pulses
longer a pulse is stored, the drier it becomes, which into a strainer and rinsing them well. This washes
increases the cooking time. away the carbohydrates and sugars that cause gas.
Canned pulses are very convenient as they are ready-
to-use. Always rinse and drain canned pulses before Cooking tips and methods
using. Canned pulses store well in cool, dry places. • Make sure your saucepan is big enough, as pulses
They may be stored up to one year. double or triple in size during cooking.
• To prevent foaming, add 1 teaspoon (5 mL) of oil to
Soaking tips and methods the cooking water.
• Be sure to check all dry pulses before rinsing or • Seasonings like garlic, onion or herbs can be added
soaking. Remove pulses with shriveled or broken while cooking pulses.
skins or the occasional pebble or twig. • Always cook pulses slowly, as cooking them too quickly
• Dry beans, whole peas and chickpeas must be soaked can break the seed coats.
because their skins do not readily absorb water. • Cooking time guidelines are provided on page 10.
• Dry lentils and split peas do not need to be soaked. Note that cooking times may vary based on a number
Rinse before cooking. of factors, including age of the pulses, elevation, water
hardness, etc. The intent is to cook pulses until they
For every 1 cup (250 mL) of pulses, soak with are tender. To achieve optimal cooking, pulses can be
3 cups (750 mL) water. Whole peas can be soaked tested as they near the prescribed cooking time.
for 1-2 hours. Beans and whole chickpeas require
• Tomatoes, vinegar or other acidic ingredients should be
longer soaking than whole peas (e.g. min. 4 hours, or
avoided until pulses are tender. Acids slow the cooking
preferably soak for 8 hours or over night).
process.

P u lses for a healthy p l a n e t

When you’re eating pro duc ts made from Pulse crops are also one of the most
pulses, you’re mak ing a choice that is environmentally-fr iendly sources of
go o d for the environment. Pulses tak e protein, contr ibuting to sustainable
less e nergy to grow than other crops, fo o d pro duc tion by protec ting and
pro ducing fewer greenhouse gases. improving soil and water resources. 9
Cooking methods & times for dry pulses

Beans Whole peas Split peas Whole Lentils Split Lentils Whole Chickpeas Split Chickpeas

Rinse Yes Yes Yes Yes Yes Yes Yes

Soak Yes Yes No No No Yes No

Amount of 2½-3 cups 2½-3 cups 2 cups 2½-3 cups 2 cups 2½-3 cups 2 cups
water per (625 to (625 to (500 mL) (625 to (500 mL) (625 to (500 mL)
1 cup (250 mL) 750 mL) 750 mL) 750 mL) 750 mL)
dry pulses

Cooking time 1-1½ hrs 1½-2 hrs 45 min 10-30 min 5-15 min 1½-2 hrs ½-1 hr

Pressure cook 8-12 min 5-7 min No No No 12-15 min 5-7 min
time (at 15 psi)*

Yield from 2½ cups 2½ cups 2 cups 2½ cups 2 cups 2½ cups 2 cups

1 cup (250 mL) (625 mL) (625 mL) (500 mL) (625 mL) (500 mL) (625 mL) (500 mL)
dry pulses
* Pressure cook times are for pulses that have been pre-soaked and are based on the “quick” or “cold water” release method, in which the pressure cooker is placed in cold water
after removing from the burner to lower pressure. If a “natural” release method is used instead (pressure is left to fall on its own), the cooking times need to be reduced.

Cooking tips and methods (cont’d) Pulse purée

• Beans naturally have a toxic compound in them Purées are useful for dips and some baked foods.
called phytohemagglutinin. This is destroyed by To make a purée:
adequate cooking. For slow cooker recipes, pre- • Place cooked or rinsed and drained canned
soaked beans should be boiled for 10-12 minutes pulses into a food processor
in fresh water before adding to the crock pot.
• For every 1 cup (250 mL) cooked pulses, add
Freezing tip ¼ cup (50 mL) water.

Cooked pulses can be stored in the freezer for up to • Blend to make a smooth purée, with a consistency
6 months. Separate cooked pulses into 1 or 2 cup like canned pumpkin.
(250 or 500 mL) portions and freeze in freezer bags • If needed, add additional water 1 tablespoon
or small containers. Cooking a big batch of pulses to (15 mL) at a time.
freeze will save you time on delicious meals like soups,
• Purées can be frozen in plastic bags and kept
casseroles or other favourite dishes. for several months in the freezer.

Baking soda
Pulse flours
Some recipes call for baking soda (sodium bicarbonate)
to shorten the cooking process, especially if using Pulse flours can be found in some grocery stores,
hard water. Baking soda increases the absorption of bulk food stores and ethnic or specialty markets.
water, but it also destroys thiamin, an important B Bean flour and chickpea flour are more commonly
vitamin found in pulses. Baking soda may also make available. Pulse flours can be used in a variety of
the texture of pulses too soft, an undesired side effect. recipes including cakes, muffins and cookies. Pulse
Therefore, using baking soda to aid in cooking pulses flours can be used for gluten-free recipes or to boost
is not recommended. If hard water is your only choice levels of fibre. The recipe for Speckled Chocolate Chip
and you need to add baking soda, limit the amount to Cookies on page 26 calls for black bean flour.
1/8 teaspoon per 2 cups (0.5 mL per 500 mL) water.

10 Did you know? It takes 11 times more fossil fuels to produce animal protein than plant-based
protein, such as pulses.
Recipes

Appetizers Main dishes

Baked Biscuits 12 Chicken and Chickpea Stew 21
Roasted Chickpea Snack 12 Black Bean Burgers 21
Tex-Mex Bean Bites 13 Lazy Perogy 22
Chickpea Hummus 13 Country Chili 22
Five-Minute Dips 14 Bean Lasagna 23

Salads & Side dis hes For the crock pot

Chickpea-Pasta Salad 14 Chicken Cassoulet 23
Greek Lentil Salad 15 Slow Cooker Split Pea Sausage Soup 24
Black Bean Pizza 15 Mexicana Chili 24
Pulse and Barley Salad 16
Black Bean and Corn Summer Salad 16
Desserts and Baked Goods
Three-Bean Bake 17 Chocolate Chip Oat Cookies 25
Refried Pinto Beans 17 Cranberry Orange Muffins 25
Zucchini and Yellow Split Pea Sauté 18 Lentil Granola Bars 26
Speckled Chocolate Chip Cookies 26
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

Recipe Notes Look for these symbols in the recipes that follow

These recipes have been

tested to make sure they
work for you and your
family. You will find many
quick and easy recipes
along with some that
require more preparation.
The one thing they all have
in common is that they Health Check Vegetarian Gluten free High fibre
are delicious! If you would These recipes have been choice (4 grams or more per serving)
like more information and evaluated by the Heart and
Stroke Foundation registered
recipes on pulses, go to
dietitians and are part of a
www.pulsecanada.com. healthy diet based on Canada’s
Food Guide.

Percent daily values (%DV) are based on a 2,000 calorie diet. Recipe analysis’ use ¼ tsp salt when specific
measurements are not included. Optional ingredients are not included in the analysis.
11
Appetizers

Preparation time: 15 minutes / Cooking time: 14-16 minutes Preparation time: 5 minutes / Cooking time: 50 minutes

Baked Biscuits Roasted Chickpea Snack

Makes: 15 biscuits (600 g) Serves 8 (200 g)
1¾ cup (425 mL) all-purpose flour 4 cups (1 L) cooked chickpeas
1 tbsp (15 mL) baking powder OR
1 tbsp (15 mL) white sugar 2-19 oz can (540 mL) chickpeas, rinsed and drained
Dash salt 3 tbsp (45 mL) canola oil
¼ cup (50 mL) soft margarine, unsalted ½ cup (125 mL) preferred spices (cajun, curry, garlic…etc.)
2/3 cup (150 mL) lentil purée
2/3 cup (150 mL) 1% milk 1) Preheat oven to 400˚F (200˚C).
2) Combine all ingredients in medium bowl and spread
1) Preheat oven to 425˚F (220˚C). onto parchment paper or greased cookie sheet.
2) In a bowl, combine flour, baking powder, sugar and salt. 3) Bake for 30 minutes. Stir.
3) Cut margarine into mixture and add lentil purée 4) Bake another 20 minutes, stirring every 5 minutes.
(still cutting) until it resembles coarse oatmeal. Let cool and enjoy!
4) Add milk and fold into flour mixture until ingredients
are just incorporated.
5) Turn out dough onto a lightly-floured surface and pat down to
1½-2 inches thick. Cut out biscuits Crunchy and spiced just the
with a 2-inch (5 cm) cookie cutter. Nutrients Per Serving way you like it. Send the kids Nutrients Per Serving
% Daily %
Daily
Dust cookie cutter with flour to
1 biscuit (40 g)
Value off to school with a snack you ¼ cup serving (25 g)
Value
Calories 87 kcal both love. Calories 128 kcal
help prevent dough from sticking. Protein 2g Protein 5g
6) Place biscuits on baking sheet at Fat 3 g 5% Fat 7 g 11%
least 1-inch (2.5 cm) apart. Saturated Fat 0 g 0% Saturated Fat 1 g 5%
Cholesterol 1 mg 0% Cholesterol 0 mg 0%
7) Bake for 14-16 minutes, or until
golden. Serve immediately!
Carbohydrates 13 g 4% Tip: Baking on Carbohydrates 15 g 5%
Fibre 1 g 4% Fibre 3 g 12%
Sodium 32 mg 1% parchment paper Sodium 4 mg 0%
Potassium
Vitamin C
35 mg
0 mg
1%
0%
controls sticking Potassium
Vitamin C
165 mg
1 mg
5%
2%
These biscuits are light and delicious. Folate 45 mcg 20% to pan. Folate 75 mcg 34%
Calcium 17 mg 2% Calcium 24 mg 2%
Serve them for breakfast or with soup!
Iron 1 mg 7% Iron 2 mg 14%

12 Did you know? Rinsing and draining canned pulses may reduce sodium content by almost half.
 Preparation time: 10 minutes + 10 minutes
Cooking time: 12 minutes + 10 minutes

Tex-Mex Bean Bites

Makes 24 regular bites (720 g)
6 large flour tortillas
1-19 oz can (540 mL) red kidney, black OR pinto beans,
rinsed and drained
1 cup (250 mL) chunky medium salsa Preparation time: 10 minutes / Cooking time: None
½ tsp (2 mL) chili powder (optional)
1 cup (250 mL) low-fat cheddar or low-fat mozzarella cheese, grated
¼ cup (50 mL) fresh cilantro, chopped
Chickpea Hummus
Sour cream (optional)
Serves 20 (600 g)
1) Preheat oven to 350°F (180°C). 2 cups (500 mL) cooked chickpeas
2) Using a 4-inch (10 cm) cookie cutter, cut four rounds out of OR
each flour tortilla. Alternatively, use a 3-inch (7.5 cm) cookie 1-19 oz can (540 mL) chickpeas,
cutter to make 7 rounds for mini muffin cups. Press the tortilla rinsed and drained
1/3 cup (75 mL) tahini paste
rounds into muffin cups. If the tortillas are not soft enough,
carefully microwave the rounds for 15 seconds or lightly brush 1 garlic clove, minced
¼ cup (50 mL) lemon juice
one side with water.
3 tbsp (45 mL) canola oil
3) Bake cups for 12-15 minutes, until light golden and crisp
½ tsp (2 mL) ground cumin
(these can be made several days ahead and stored in an 1 tsp (5 mL) salt
airtight container). 1/3 cup (125 mL) water
4) While cups are baking, combine the beans, salsa, chili powder, ½ tsp (2 mL) hot pepper sauce
cheese and cilantro into a medium bowl.
5) For regular muffin pans, spoon 1½ -2 tbsp. (20-30 mL) filling 1) Place chickpeas in a blender or food processor with
into the tortilla cups, and ½-1 tbsp (7-15 mL) into mini cups. tahini, garlic, lemon juice, oil, cumin and salt.
6) Place the cups on a baking sheet 2) Purée, adding just enough water to make
and bake for 8-10 minutes. Nutrients Per Serving the mixture creamy and smooth. Use more
7) Serve warm with a dollop of light %
Daily
Nutrients Per Serving
Per 1 regular bite (30 g)
Value than 1/3 cup water if needed. Per 2 tbsp (28 g) % Daily
sour cream. Calories 94 kcal 3) Add hot pepper sauce to your liking. Value
Protein 4g Calories 36 kcal
Fat 2 g 3%
4) Serve in a bowl with pita cut into wedges. Protein 2g
Fat 3 g 5%
Saturated Fat 1 g 5%
Cholesterol 3 mg 1% Saturated Fat 0 g 0%
Carbohydrates 14 g 5% Cholesterol 0 mg 0%
A vegetarian snack that is Fibre 2 g 8%
Hummus makes a great sandwich Carbohydrates 8 g 3%
a high quality protein- it’s Sodium 258 mg 11% spread. Tip: Tahini is sesame seed Fibre 2 g 8%

easy to make and easier to Potassium 87 mg 2% paste sold in the Middle Eastern Sodium 203 mg 8%
Vitamin C 0 mg 0% Potassium 69 mg 2%
eat! Everyone will be asking food section of your grocery store. Vitamin C 3 mg 5%
Folate 51 mcg 23%
for more. Calcium 49 mg 4% Unsalted, unsweetened, peanut Folate 23 mcg 10%
Iron 1 mg 7% butter may replace tahini. Calcium 27 mg 2%
Iron 1 mg 7%

Quick Pulse Tip: Add ½ cup of black beans to a cup of your favourite salsa to easily add some 13
extra nutrients.
 Salads and Side Dishes

Preparation time: 5 minutes / Cooking time: None Preparation time: 25 minutes / Cooking time: None

Five-Minute Dips Chickpea-Pasta Salad

Serves 16 (480 g) Serves 13 (1.82 kg)
1-19 oz can (540 mL) black or navy beans*, rinsed 4 cups (1 L) cooked corkscrew pasta, drained and cooled
and drained 1-19 oz can (540 mL) chickpeas, rinsed and drained
½ cup (125 mL) fat-free ranch dressing 1½ cups (375 mL) celery, chopped
½ tsp (2 mL) cumin** 1½ cups (375 mL) carrot, coarsely shredded
2 garlic cloves 1½ cups (375 mL) sweet red pepper, chopped
*For lentil dip, use lentils instead of beans 4 green onions, finely chopped
**For lentil dip, use 1 tsp curry powder instead of ½ tsp cumin ¼ cup (50 mL) feta cheese, crumbled
1/3 cup (75 mL) light Greek salad dressing

1) Place all ingredients 1) In a large bowl, combine pasta, chickpeas, celery, carrot,
into food processor red pepper, onion and feta.
Nutrients Per Serving Bean Dip Lentil Dip Toss lightly to mix well. Nutrients Per Serving
or blender. Per 2 tbsp (28 g) Bean Dip Lentil % Daily % Daily % Daily
Blend to desired

Dip Value Value 2) Add dressing to pasta mixture 1 cup (140 g)
Value

consistency.
Calories 44 kcal 45 kcal and toss to coat well. Serve. Calories 149 kcal
Protein 2 g 3g Protein 5g
Fat 0 g 0 g 0% 0%
Pasta mixture can be made a Fat 2 g 3%
Saturated Fat 0 g 0 g 0% 0% day in advance. Keep in fridge Saturated Fat 1 g 5%

The easiest party Cholesterol 1 mg 1 mg 0% 0% overnight and toss salad with Cholesterol 3 mg 1%
Carbohydrates 8 g 8 g 3% 3% Carbohydrates 27 g 9%
dip that can add as Fibre 2 g 1 g 8% 4%
dressing before serving. Fibre 4 g 16%
much as 2 grams Sodium 128 mg 137 mg 5% 6% Sodium 227 mg 9%
of fibre in every Potassium 100 mg 118 mg 3% 3% Potassium 262 mg 7%
serving. Vitamin C 0 mg 1 mg 0% 2% A new twist on an old favourite. Vitamin C 40 mg 67%
Folate 37 mcg 52 mcg 17% 24% Folate 103 mcg 47%
Calcium 13 mg 11 mg 1% 1%
Picnic lunches need a pasta salad! Calcium 52 mg 5%
Iron 0 mg 1 mg 0% 7% Iron 2 mg 14%

14 Did you know? Pulses are 20 to 25% protein, which is double the amount found in wheat
and three times the amount found in rice.
 Preparation time: 10 minutes / Cooking time: 20 minutes

Black Bean Pizza

Preparation time: 25 minutes / Cooking time: None
Makes 8 slices

Greek Lentil Salad 1 purchased thin pizza crust (12-14”/30-35 cm in diameter)

1 ¼ cup (300 mL) cooked black beans
OR
Serves 10 (1 kg)
1 - 14 oz can (398 ml) black beans, rinsed and drained
1-19 oz can (540 mL) lentils, rinsed and drained ½ tsp (2 ml) hot sauce
½ cup (125 mL) calamata olives 2/3 cup (150 ml) chopped onion

½ cup (125 mL) onion, chopped 1 tsp (5 ml) cumin

1½ cups (375 mL) grape tomatoes, halved 1 tsp (5 ml) chili powder
½ cup (125 mL) green peppers, chopped 1 garlic clove, minced
1 cup (250 mL) cucumber, diced ½ cup (125 ml) salsa
¼ cup (50 mL) feta cheese, crumbled 1 tomato, diced
¼ cup (50 mL) fresh parsley, chopped ½ of a 10-ounce package frozen chopped spinach, thawed, drained, and squeezed dry
¼ cup (50 mL) olive oil 2 tbsp (30 ml) fresh parsley (or cilantro), chopped
¼ cup (50 mL) lemon juice ½ cup (125 ml) cheddar cheese, shredded
1 tbsp (15 mL) dried oregano ½ cup (125 ml) Monterey Jack cheese, shredded

1) In a large bowl, combine lentils, olives, onion, tomatoes, 1) Preheat oven to 375°F (190°C)
green peppers, cucumber, feta cheese and parsley. 2) Place pizza crust on a baking sheet; bake at 375°F (190°C)
2) Whisk oil, lemon juice and oregano together. for 5 minutes or until crisp.
3) Add parsley to salad and toss 3) Mash beans with a fork; combine beans
with dressing to coat. Nutrients Per Serving and next 5 ingredients (beans through Nutrients Per Serving
4) Can be eaten right away or Per 2/3 cup (100 g) % Daily garlic) in medium bowl, stirring to combine. Per slice % Daily
Value Value
covered and left in fridge to Calories 133 kcal
Spread bean mixture over crust, leaving Calories 279 kcal
marinate for 2 hours before Protein 6g a 1-inch border. Protein 14.5 g
serving. Salad can be made a Fat 6 g 9% 4) Spoon salsa evenly over bean mixture; top with Fat 11 g 17%
Saturated Fat 1 g 5% Saturated Fat 6.7 g 34%
day in advance. Cholesterol 4 mg 1%
tomato and spinach. Sprinkle with cheeses. Cholesterol 32 mg 11%
Carbohydrates 15 g 5% 5) Bake at 375°F (180°C) for 15 minutes or until Carbohydrates 31 g 10%
Fibre 3 g 12% crust is lightly browned. Garnish with parsley. Fibre 4.3 g 17%
This salad is a source of iron and Sodium 112 mg 5% Sodium 513 mg 21%

folate. It’s quick to prepare and has Potassium 320 mg 9% Potassium 337 mg 10%
Vitamin C 14 mg 23% Vitamin C 10 mg 17%
classic Mediterranean flavours.
Folate 110 mcg 50% To make this dish gluten free, use Folate 100 mcg 45%
Calcium 54 mg 5% Calcium 293 mg 27%
a gluten free pizza crust.
Iron 3 mg 21% Iron 2.9 mg 16%

Did you know? Canadian pulse crops are not genetically modified. 15
Preparation time: 10 minutes / Cooking time: 1 hour Preparation time: 20 minutes / Cooking time: None

Pulse and Barley Salad Black Bean and Corn

Serves 30 (3 kg) Summer Salad
1 tbsp (15 mL) canola oil
1 onion, chopped Serves 10 (1 kg)
1 garlic clove, minced 1-19 oz can (540 mL) black beans, rinsed and drained
1½ cups (375 mL) pearl barley 2 cups (500 mL) frozen corn niblets, thawed
4 cups (1 L) reduced sodium vegetable broth ¼ cup (50 mL) fresh cilantro, chopped
1 medium zucchini, chopped ¼ cup (50 mL) lime juice
2 cups (500 mL) cherry tomatoes, halved 2 medium tomatoes, chopped
1-19 oz can (540 mL) chickpeas, rinsed and drained ½ cup (125 mL) onion, chopped
1-19 oz can (540 mL) lentils, rinsed and drained 1 tsp (5 mL) ground cumin
¼ tsp (2 mL) each salt and pepper ½ tsp (2 mL) each salt and pepper
10 dill sprigs, chopped
¼ cup (50 mL) feta cheese, crumbled (optional)

1) Over medium-high heat, sauté onion and garlic in canola oil 1) Combine all ingredients in a large bowl.
in a large saucepan for about 2 minutes. Add barley and cook Serve.
additional 2 minutes.
2) Stir in vegetable broth and bring to Nutrients Per Serving Nutrients Per Serving
a boil. ½ cup (100 g) % Daily This salad packs ½ cup (100 g) % Daily
Value Value
3) Cover pan and reduce heat. Let Calories 87 kcal a whopping Calories 121 kcal
simmer for 30-35 minutes or until Protein 4g 5 grams of fibre Protein 6g
barley has soaked up most of the Fat 1 g 2% per serving. Fat 1 g 2%
Saturated Fat 0 g Saturated Fat
liquid. Cholesterol 0 mg
0%
0% Cholesterol
0 g
0 mg
0%
0%
4) Stir in zucchini, tomatoes, lentils, Carbohydrates 16 g 5% Carbohydrates 22 g 7%
chickpeas, salt and pepper. Cover and Fibre 3 g 12% Fibre 5 g 20%

cook 5 minutes. Stir in dill. Serve with Sodium

Potassium
183 mg 8%
193 mg 6%
Sodium
Potassium
43 mg
346 mg
2%
10%
optional sprinkling of feta on top. Vitamin C 4 mg 7% Vitamin C 8 mg 13%
Folate 47 mcg 21% Folate 99 mcg 45%
Calcium 18 mg 2% Calcium 23 mg 2%
This dish is also delicious cold! Iron 1 mg 7% Iron 2 mg 14%

16 Quick Pulse Tip: Cook a large batch of pulses and freeze in one or two cup servings for easy use in future
meals. Pulses can keep in the freezer for up to six months.
Preparation time: 25 minutes / Cooking time: 1 hour 30 minutes Preparation time: 5 minutes / Cooking time: 10 Minutes

Three-Bean Bake Refried Pinto Beans

Serves 12 (1.68 kg) Makes 3 servings (450 g)
1-14 oz can (398 mL) baked beans in tomato sauce 1 tbsp (15 mL) canola oil
1-14 oz can (398 mL) lima beans, rinsed and drained ½ small onion, chopped
1-14 oz can (398 mL) kidney beans, rinsed and drained 2 cups (500 mL) 2 garlic cloves, minced
onion, chopped 1 tsp (5 mL) chili powder
1 cup (250 mL) green pepper, chopped 1¾ cups (475 mL) cooked pinto beans
2 garlic cloves, minced OR
2 tbsp (30 mL) canola oil 1-14 oz can (398 mL) pinto beans, rinsed and drained
1 tbsp (15 mL) all-purpose flour 2/3 cup (150 mL) low-sodium vegetable or chicken broth

2 tbsp (30 mL) molasses Dash both salt and pepper

1 tbsp (15 mL) reduced sodium soy sauce ¼ cup (50 mL) chopped cilantro
½ tsp (2 mL) ground ginger
Pinch chili powder (optional)

1) Preheat oven to 325˚F (160˚C). 1) Heat canola oil in large saucepan over medium-low heat.
2) Combine baked, lima and kidney beans in a Add onion and cook until tender, about 3 minutes.
2 litre casserole and set aside. 2) Stir in garlic and chili powder and cook
3) In a large skillet, sauté onion, 1 minute longer. Stir in beans and
Nutrients Per Serving Nutrients Per Serving
pepper and garlic in oil until onion Per 2/3 cup (140 g) % Daily chicken broth and cook until beans are Per 2/3 cup (150 g) % Daily
is translucent. Value
warmed through, about 5 minutes. Value
Calories 135 kcal Calories 255 kcal
4) Stir in flour then add molasses, Protein 6g 3) Mash beans with a potato masher or Protein 14 g
soy sauce, ginger and chili powder. Fat 3 g 5% the back of the wooden spoon, adding Fat 6 g 9%
Bring to a boil. Pour over beans Saturated Fat 0 g 0% more broth if needed. Saturated Fat 1 g 5%
Cholesterol 0 mg 0% Cholesterol 0 mg 0%
and stir lightly. Carbohydrates 24 g 8% 4) Season mixture with salt and pepper Carbohydrates 39 g 13%
5) Cover and bake 1 hour on middle Fibre 6 g 24% and stir in cilantro. Serve with corn or Fibre 13 g 52%

oven rack. Uncover and bake extra Sodium 383 mg 16% flour tortillas, if desired. This can also be Sodium 161 mg 7%
Potassium 352 mg 10% Potassium 700 mg 20%
30 minutes, or until thick. Vitamin C 13 mg 22% used as a base in a layered dip. Vitamin C 4 mg 7%
Folate 46 mcg 21% Folate 233 mcg 106%
Calcium 42 mg 4% Calcium 75 mg 7%
Iron 2 mg 14% Iron 3 mg 21%

Did you know? Cold Canadian winters are good for pulses crops because freezing temperatures decrease crop 17
diseases and insects. The cold weather also helps maintain high quality storage conditions on the farm.
 Soups

Preparation time: 15 minutes / Cooking time: 15 minutes Preparation time: 30 minutes / Cooking time: 1 hour 15 minutes

Zucchini and Yellow Beet and Bean Borscht

Split Pea Sauté Makes 6 litres
3 tbsp (45 mL) canola oil
Serves 6 (600 g)
1 large onion, chopped
1 tbsp (15 mL) canola oil 1 garlic clove, minced
2 green onions, chopped 2 carrots, diced
2 medium zucchini, sliced 3 celery stalks, diced
1 cup (250 mL) dry yellow split peas, 3 cups (750 mL) green cabbage, shredded
prepared according to package 3 cups (750 mL) beets, peeled and chopped
2 medium tomatoes, sliced 10 cups (2.5 L) reduced sodium vegetable or beef stock*
1 cup (250 mL) reduced-fat cheddar cheese, shredded 1-19 oz can (540 ml) navy or white kidney beans, rinsed and drained OR
1 red onion, sliced in rings 2 cups (500 mL) dry navy or white kidney beans, prepared according to
Dash garlic powder, light soy sauce and pepper package
½ cup (125 mL) tomato juice
1) Heat oil in large skillet over medium heat. 2 tbsp (30 mL) lemon juice
2) Sauté green onions and zucchini slices until slightly tender, 1 tsp (5 mL) pepper
about 5 minutes. Add cooked yellow split peas. Stir gently. 1 bunch parsley, chopped
3) Layer tomato slices over top and sprinkle with 2/3 cup (150 mL) OR
shredded cheese. Layer onion rings over mixture and add 10 dill sprigs, chopped
remaining cheese. * Gluten-free brand required
4) Sprinkle garlic powder, soy sauce and pepper over top.
5) Reduce heat to low, place lid on the 1) Sauté onion and garlic in 1 tbsp (15 mL) of
pan and heat ingredients for about Nutrients Per Serving oil until golden and soft. Set aside. Nutrients Per Serving
5 minutes. Serve immediately. 1/6 recipe (100 g) % Daily 2) In a big soup pot, sauté carrots, celery and 1 cup (250 mL) % Daily
Value
Value
Calories 186 kcal cabbage in remaining oil (30 mL) for about Calories 60 kcal
Protein 13 g 3 minutes. Add beets and stock and cook Protein 3g
Fat 2 g 3%
Fat 6 g 9% about 1 hour or until beets are slightly Saturated Fat
Saturated Fat 3 g 15% 0 g 0%
Cholesterol 11 mg 4% tender. Cholesterol 0 mg 0%
Carbohydrates 21 g 7% 3) Add onions and garlic, beans, tomato juice, Carbohydrates 8 g 3%
Fibre 4 g 16% lemon juice, pepper and parsley or dill. Fibre
Sodium
1 g
357 mg
4%
15%
Sodium 161 mg 7%
Potassium 550 mg 16% Bring to a boil and serve! Potassium 297 mg 8%
Vitamin C 17 mg 28% Vitamin C 7 mg 12%
Folate 81 mcg 37%
Folate 43 mcg 20%
Calcium 213 mg 19% Calcium 33 mg 3%
Iron 1 mg 7% A tasty and satisfying classic from Baba! Iron 1 mg 7%

18 Did you know? Canada is the world’s largest exporter and one of the world’s
largest producers of pulses.
 Preparation time: 20 minutes / Cooking time: 1 hour

Thick and Hearty

Red Lentil Soup Preparation time: 15 minutes / Cooking time: 30 minutes
Makes 4 litres
2 cups (500 mL) whole red lentils
1/3 cup (75 mL) pot barley, dried
Yellow Split Pea Soup
10 cups (2.5 L) reduced sodium beef broth Makes 1.5 litres
1 lb (450 g) lean ground beef
1 tbsp (15 mL) canola oil
1 large onion, chopped
½ cup (125 mL) onions, chopped
2 carrots, chopped
1½ cup (125 mL) carrots, chopped
2 large celery stalks, chopped
1 cup (250 mL) ham, diced
2 garlic cloves, diced
1 ½ cups (375 mL) dry yellow split peas,
1-28 oz can (798 mL) diced tomatoes
prepared according to package
½ tsp (2 mL) salt
2½ cups (625 mL) reduced sodium vegetable broth*
¼ tsp (1 mL) pepper
1 cup (250 mL) milk
Dash cayenne pepper
Dash each of nutmeg, pepper and salt.
1 bay leaf
* Gluten-free brand required

1) Combine lentils, barley and beef broth in large stock pot or 1) In a large stock pot, heat oil. Add onions and carrots
Dutch oven. Bring mixture to a boil, then reduce heat and and sauté vegetables until tender. Add ham and sauté
simmer for 30 minutes. until heated through.
2) Place ground beef into large frying pan and place over medium 2) Purée prepared split peas in blender or food processor, adding
heat. Stir and cook until juices run clear. vegetable broth ½ cup at a time as needed to get puréed
3) Add beef and onion, carrots, celery, garlic, tomatoes and texture.
remaining ingredients, to the 3) Add puréed peas to the stock pot,
stock pot. Break up tomatoes with along with milk, any remaining
Nutrients Per Serving Nutrients Per Serving
wooden spoon. Bring to a boil and % Daily
vegetable broth, nutmeg, pepper % Daily
1 cup (250 mL) 1 cup (250 mL)
simmer, stirring occasionally, for Value and salt. Continue to heat until Value
Calories 189 kcal Calories 244 kcal
20 to 30 minutes, or until Protein 17 g
desired temperature is reached. Protein 20 g
vegetables are tender and soup Fat 4 g 6% Serve. Fat 6 g 9%
has thickened. Remove bay leaf Saturated Fat 2 g 10% Saturated Fat 1 g 5%
Cholesterol 17 mg 5% Cholesterol 29 mg 10%
before serving. Carbohydrates 23 g 7% Carbohydrates 29 g 10%
Fibre 4 g 16% Cook peas a day, week or Fibre 4 g 16%
Sodium 535 mg 22% month in advance. They can be Sodium 886 mg 37%
Potassium 608 mg 17% Potassium 713 mg 20%
frozen until you are ready to
Vitamin C 11 mg 18% Vitamin C 3 mg 5%
Enjoy this soup as a main dish. Folate 128 mcg 58% use them. Folate 80 mcg 36%
Serve with biscuits or buns. Calcium 53 mg 5% Calcium 87 mg 8%
Iron 4 mg 28% Iron 2 mg 14%

Quick Pulse Tip: Eating pulses with a vitamin C source will help absorb more iron into the body. 19
 Preparation time: 25 minutes / Cooking time: 40 minutes

Magnificent Minestrone
Makes 6 litres
Preparation time: 35 minutes / Cooking time: 1 hour 5 minutes 2 cups (500 mL) short pasta of your choice, cooked
2 tbsp (30 mL) canola oil
Lentil Potato Spinach Soup 6 garlic cloves, minced
2 large carrots, chopped
3 celery stalks, chopped
Makes 2.25 litres 1 large yellow onion, chopped
1 cup (250 mL) dry green lentils, dried 1 tbsp (15 mL) thyme leaves, finely chopped
2 tbsp (30 mL) canola oil 1 bay leaf
2 garlic cloves, minced 1-19 oz can (540 mL) white kidney or great northern beans, rinsed
2 medium onions, chopped and drained
6 cups (1.5 L) reduced sodium vegetable broth* 1-19 oz can (540 mL) red kidney beans, rinsed and drained
½ cup (125 mL) fresh parsley, chopped 1-19 oz can (540 mL) chickpeas, rinsed and drained
4 cups (1 L) fresh spinach, chopped 1-19 oz can (540 mL) diced tomatoes
2 medium potatoes, cubed 1 cup (250 mL) green cabbage, shredded
Dash salt and pepper 2 medium zucchini, chopped
¼ cup (50 mL) lemon juice 8 cups (2 L) reduced sodium chicken or veggie broth
* Gluten-free brand required 1 tbsp (15 mL) pepper

1) Cover lentils with 2½ cups water in a medium saucepan. 1) Cook pasta according to directions on package. Cook until
Bring to boil and reduce to simmer, covered for al dente, drain and toss with half the oil. Set aside.
30 minutes. Set aside. Drain liquids. 2) In a large saucepan, heat remaining oil on high. Add garlic and
2) Sauté garlic and onions with oil in a large saucepan sauté until golden. Lower heat to medium and add carrots,
until browned. Add vegetable celery and onion. Cook until soft, stirring
(or chicken) broth, lentils and Nutrients Per Serving often, about 10 minutes. Add thyme Nutrients Per Serving
remaining ingredients except 1 cup (250 mL) % Daily
Value and bay leaf and raise heat to high. Add 1 cup (250 mL) % Daily
Value
lemon juice. Calories 149 kcal beans, chickpeas, tomatoes, cabbage, Calories 128 kcal
3) Cook mixture for about 1 hour Protein 1g zucchini and bay leaf. Add chicken stock Protein 5g
Fat 4 g 6% Fat 2 g 3%
until lentils and potatoes are Saturated Fat 0 g 0% and bring to a boil. Saturated Fat 0 g 0%
tender. Add lemon juice and serve. Cholesterol 0 mg 0% 3) Lower heat and simmer for 15-20 Cholesterol 0 mg 0%
Carbohydrates 21 g 7% minutes, skimming foam from top. Carbohydrates 23 g 8%
Fibre 4 g 16% Fibre 5 g 20%
Sodium 451 mg 19% 4) Season with pepper and remove bay leaf. Sodium 457 mg 19%
Serve nice and hot on a chilly day.
Potassium 587 mg 17% Add cooked pasta and enjoy! Potassium 389 mg 11%
Vitamin C 20 mg 33% Vitamin C 10 mg 17%
Folate 144 mcg 65% Feel free to add more pulses, or replace Folate 59 mcg 27%
Calcium 53 mg 5% Calcium 48 mg 4%
Iron 3 mg 21%
the vegetables with ones on hand. Iron 2 mg 14%

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

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

Chicken and Chickpea Stew Black Bean Burgers

Makes 6 litres Serves 4 (1 kg)
1 tbsp (15 mL) canola oil 1-19 oz can (540 mL) black beans, rinsed and drained
2 celery stalks, chopped 1 cup (250 mL) brown rice, cooked
2 carrots, diced 1 small onion, chopped
1 onion, chopped 2 green onions, chopped
2 garlic cloves, minced ½ tsp (2 mL) Tabasco sauce (optional)
4 cups (1 L) low sodium chicken broth 1 egg
3 cups (750 mL) spaghetti sauce ¼ cup (50 mL) bread crumbs
1-19 oz can (540 mL) chickpeas, rinsed and drained 6 tbsp (90 mL) salsa (divided)
1-19 oz can (540 mL) white kidney beans, rinsed and drained 4 hamburger buns
1½ cups (375 mL) dry short tube pasta (tubetti) ¼ cup (50 mL) low fat plain yogurt
½ tsp (2 mL) pepper 4 Romaine lettuce leaves
8 skinless, boneless chicken thighs cut into ½ inch cubes 1 avocado, sliced (optional)
½ cup (125 mL) grated fresh parmesan

1) In large sauce pan heat oil over medium heat. Add celery, 1) In a large bowl, coarsely mash beans with a potato masher
carrot and onion and sauté until tender. Add garlic and cook or fork. Add rice, onions, Tabasco sauce if desired, egg, bread
about 1 minute, stirring constantly. crumbs and two tablespoons of salsa. Mix well.
2) Add broth, spaghetti sauce, chickpeas, kidney beans, pasta, 2) Divide mixture into 4 and form into patties that are about
pepper and bring to a boil. 1 inch thick.
3) Reduce heat to low-medium and 3) Preheat oven to 350ºF (180ºC). In a
simmer until pasta is tender, about Nutrients Per Serving non-stick pan, cook burgers over medium Nutrients Per Serving
% Daily %
Daily
10-12 minutes. Add chicken to 1 cup (250 g)
Value heat for 4-5 minutes each side, or until 1 dressed burger (250 g)
Value

pan and cook 5-8 minutes until Calories 170 kcal lightly browned. Transfer to an oven-safe Calories 372 kcal
Protein 10 g Protein 18 g
chicken is done. Fat 4 g 6% tray and bake in preheated oven for Fat 5 g 8%
4) Sprinkle with parmesan cheese Saturated Fat 1 g 5% about 10 minutes. Saturated Fat 1 g 5%
and serve. Cholesterol 18 mg 6% 4) In a small bowl, combine remaining Cholesterol 47 mg 16%
Carbohydrates 23 g 8% Carbohydrates 65 g 22%
Fibre 4 g 16%
salsa and yogurt. Serve with lettuce and Fibre 10 g 40%
Sodium 544 mg 23% avocado (if desired) as a condiment to Sodium 429 mg 18%
Cut this recipe in half for fewer Potassium 404 mg 12% your burger. Potassium 617 mg 16%
Vitamin C 4 mg 7% Vitamin C 7 mg 12%
servings or freeze leftovers for Folate 46 mcg 21% Folate 259 mcg 118%
easy meals. Calcium 70 mg 6% Calcium 152 mg 14%
Iron 2 mg 14% Iron 5 mg 35%

Did you know? Ancient Egyptians thought that lentils made children’s minds more aware, making them 21
scholarly and good-humoured.
Preparation time: 1 hour / Cooking time: 1 hour 30 minutes

Lazy Perogy
Serves 8 (2 kg)
1½ cups (375 mL) potatoes, mashed Preparation time: 20 minutes / Cooking time: 25 minutes
1½ cups (375 mL) navy, pinto, OR great northern bean purée
1 cup (250 mL) low-fat cheddar cheese, grated
2 cups (500 mL) cottage cheese 1% MF Country Chili
¼ cup (50 mL) green onion, diced
1 egg, beaten Serves 16 (4 kg)
¼ tsp (1 mL) salt 1 lb (500 g) lean ground beef
½ tsp (2 mL) pepper 1 tbsp canola oil
4 cups (1 L) fresh spinach, chopped 2 garlic cloves, minced
9 lasagna noodles, cooked 2 cups (500 mL) onion, chopped
1½ cups (375 mL) onion, diced 1 green pepper, seeded and chopped
¼ cup (50 mL) soft margarine 2 celery stalks, chopped
¼ lb (114 g) bacon, cooked crisp and crumbled 1-7½ oz can (398 mL) tomato sauce
1-28 oz can (796 mL) tomatoes, halved
1) Preheat oven to 350˚F (180˚C). 1 tbsp (15 mL) chili powder
2) Spray a 9 x13 baking dish with a non-stick vegetable 1 tsp (1 mL) Worcestershire sauce*
spray. 4 cups (1 L) red kidney beans, cooked
3) In a bowl combine potatoes, bean purée and Cheddar OR
cheese. In separate bowl, combine cottage cheese, green 2-19 oz cans (2-540 mL) red kidney beans, rinsed and drained
onion, egg, salt and pepper. Add spinach and mix well. 1 tbsp (15 mL) lemon juice
4) Place lasagna noodles on the pan bottom. Spread bean Pinch salt and pepper
mixture over first layer of noodles and cover with next * Gluten-free variety
layer of noodles. Spread cottage cheese mixture over
2nd layer of noodles. Cover with the last of the noodles. 1) In skillet, cook ground beef until browned.
5) In a skillet, sauté onion in margarine 2) In a medium soup pot, heat oil and sauté garlic, onion,
until translucent. Remove from green peppers and celery about
Nutrients Per Serving Nutrients Per Serving
heat and spread over final layer of 1/ recipe (250 g) % Daily 5 minutes. 1 cup (250 g) % Daily
8
noodles. Value
3) Add ground beef, tomato sauce, Value
Calories 425 kcal Calories 167 kcal
6) Cover with foil and bake on middle Protein 26 g tomatoes, chili powder and Protein 13 g
oven rack for 1¼ hours. Fat 15 g 23% Worcestershire sauce. Fat 6 g 9%
7) Remove from oven and garnish with Saturated Fat 4 g 20% Cook 10 minutes on medium Saturated Fat 2 g 10%
Cholesterol 45 mg 15% Cholesterol 28 mg 9%
bacon. Bake uncovered for 5 minutes. Carbohydrates 47 g 16% heat and add beans. Carbohydrates 16 g 5%
8) Cool for 10 min, covered, before Fibre 5 g 20% 4) Bring to a boil and season with Fibre 6 g 24%

serving. Enjoy. Sodium 762 mg 32% lemon juice, salt and pepper. Sodium 431 mg 18%
Potassium 714 mg 20% Potassium 504 mg 14%
Vitamin C 11 mg 18% Serve and enjoy. Vitamin C 19 mg 32%
Folate 95 mcg 43% Folate 50 mcg 23%
Calcium 162 mg 15%
Calcium 52 mg 5%
Iron 2 mg 14% Iron 3 mg 21%

22 Did you know? In the 18 th century, roasted chickpeas were said to be brewed as a substitute
for coffee in Europe.
 For the Crock Pot

Preparation time: 25 minutes / Cooking time: 45 minutes

Bean Lasagna
Serves 8 (1.8 kg)
2 cups (500 mL) cooked red kidney beans Preparation time: 30 minutes /
OR Cooking time: 10-12 hours on low, 6-8 hours on high
1-19 oz can (540 mL) red kidney beans, rinsed and drained
½ lb (250 g) lean ground beef
1 onion, chopped Chicken Cassoulet
1 garlic clove, minced
13 oz can (369 mL) tomato paste Serves 8 (2 kg)
3 cups (750 mL) water 1 cup (250 mL) dry navy beans, soaked according
1 tsp (5 mL) dried basil to package
½ tsp (2 mL) ground thyme 8 bone-in chicken thighs
½ tsp (2 mL) ground oregano 1 medium Polish sausage, cooked (optional)
½ tsp (2 mL) salt and pepper 1-10 oz can (284 mL) tomato juice
1 egg, slightly beaten 1-28 oz can (796 mL) tomatoes, halved
2 cups (500 mL) 1% cottage cheese 1 tbsp (15 mL) Worcestershire sauce*
8 oven-ready lasagna noodles 1 tsp (5 mL) instant beef or chicken bouillon granules*
2 cups (500 mL) part-skim mozzarella cheese, shredded ½ tsp (2 mL) dried basil
½ tsp (2 mL) dried oregano
1) Mash ¾ of the beans. ½ tsp (2 mL) paprika
2) In large non-stick skillet, cook beef, onions and garlic over ½ cup (125 mL) carrot, chopped
medium heat, about 6 minutes or until beef is no longer pink ½ cup (125 mL) celery, chopped
and onions are translucent. Spoon off excess fat. ½ cup (125 mL) onion, chopped
3) Stir in mashed beans, whole beans, tomato paste, water, basil, * Gluten-free brand required
thyme and oregano. Bring to boil, reduce heat and simmer until
slightly reduced, about 15 minutes. Season with salt and pepper. 1) Boil soaked beans for 10-12 minutes. Drain and set aside.
4) In medium bowl, combine egg with cottage cheese and mix well. 2) Skin chicken pieces and set aside. If using sausage,
5) Preheat oven to 350ºF (180ºC). halve it lengthwise and cut into bite size pieces.
6) Spread 1½ cups of meat sauce over bottom of 13x 9 inch 3) In a medium bowl, combine beans, tomato juice,
baking/lasagna dish. Set 1 cup of sauce aside. Arrange 4 lasagna tomatoes, Worcestershire sauce, bouillon,
noodles over sauce then coat with basil, oregano and paprika. Nutrients Per Serving
meat sauce again. Spread half of Nutrients Per Serving 4) In a 4 quart (3.78 litre) slow cooker 1 cup (250 g) % Daily
1/ recipe (225 g) % Daily
cottage cheese mixture over meat 8
Value combine carrots, celery and onion. Arrange Calories 278 kcal
Value

sauce then half of mozzarella over Calories 450 kcal chicken and sausage over vegetables. Pour Protein 29 g
Protein 35 g
cottage cheese. Fat 14 g 22% bean mixture over chicken and sausage. Fat 7 g 11%
Saturated Fat 0 g
7) Repeat noodles to mozzarella layer. Saturated Fat 7 g 35% 5) Cover and cook on low-heat setting for Cholesterol 67 mg 22%
0%

8) Bake until noodles are tender, about Cholesterol 74 mg 25% 10-12 hours or on high-heat setting for Carbohydrates 25 g 8%
Carbohydrates 48 g 16%
40 minutes. Let stand about Fibre 8 g 32% 6-8 hours. Serve. Fibre 6 g 24%
Sodium 437 mg 18%
10 minutes before cutting. Sodium 905 mg 38%
Potassium 680 mg 19%
Potassium 934 mg 27%
Vitamin C 20 mg 33%
Vitamin C 12 mg 20% For a complete meal, serve with
Adding beans is an easy way to Folate 122 mcg 55%
Folate 68 mcg 31% brown rice and fruit for dessert.
increase fibre in lasagna. Calcium 327 mg 30% Calcium 89 mg 8%
Iron 3 mg 21%
Iron 4 mg 28%

Quick Pulse Tip: When soaking beans, you can check if they are ready to cook by cutting one in half. If the 23
centre is opaque, they are ready to be cooked!
 Preparation time: 20 minutes /
Preparation time: 20 minutes / Cooking time: 6-7 hours on high Cooking time: 6-8 hours on low or 4 hours on high

Slow Cooker Split Mexicana Chili

Pea Sausage Soup Serves 14 (3.5 kg)
1 lb (450 g) lean ground beef
Makes 8 cups 1 small onion, chopped
8 cups (2 L) low sodium chicken broth* 2 garlic cloves, minced
1 lb (450 g) dried yellow split peas, rinsed 1-28 oz can (796 mL) diced tomatoes
1 lb (450 g) smoked sausage, sliced* 1½ cups (375 mL) chunky salsa
1½ cups (375 mL) carrots, chopped 1-12 oz can (341 mL) corn niblets, drained
1 cup (250 mL) celery, chopped 1-19 oz can (540 mL) black beans, rinsed and drained
2 medium potatoes, peeled and chopped ¼ cup (50 mL) fresh cilantro, chopped
1 onion, chopped 4 green onions, chopped
2 garlic cloves, chopped 1½ cups (375 mL) tomato sauce
½ tsp (2 mL) dried oregano Dash salt and pepper
2 bay leaves 1 tsp (5 mL) ground cumin
* Gluten-free brand required

1) In a 5 quart (4.73 litres) slow cooker combine chicken broth, 1) In a medium frying pan, cook ground beef with onions
peas, sausage, carrot, celery, and garlic over medium-high heat
potatoes, onion, garlic, oregano Nutrients Per Serving until beef is browned. Nutrients Per Serving
and bay leaves. 1 cup (250 mL) % Daily
Value
Drain excess juice. 1 cup (250 mL) % Daily
Value
2) Cover and cook 6-7 hours on high. Calories 290 kcal 2) Put beef into slow cooker. Add rest Calories 188 kcal
Remove the bay leaves before Protein 17 g of ingredients and stir until mixed. Protein 14 g
Fat 11 g 17% Fat 6 g 9%
serving. Saturated Fat 4 g 20%
3) Cook on low for 6-8 hours or on Saturated Fat 2 g 10%

Cholesterol 27 mg 9% high for 3-4 hours. Cholesterol 29 mg 10%

Carbohydrates 33 g 11% Carbohydrates 21 g 7%
Fibre 4 g 16%
Fibre 5 g 20%

Easy to prepare before work so Sodium 737 mg 31% Sodium 601 mg 25%
Potassium 806 mg 23% Potassium 533 mg 15%
a delicious meal will be ready Vitamin C 9 mg 15% Vitamin C 13 mg 22%
when you get home. Folate 124 mcg 56% Folate 85 mcg 39%
Calcium 55 mg 5% Calcium 51 mg 5%
Iron 3 mg 21% Iron 3 mg 21%

24 Did you know? In ancient Rome and Greece, beans were used to vote. A black bean meant ‘no’,
while a white bean meant ‘yes’.
Desserts and Baked Goods

Preparation time: 20 minutes / Cooking time: 15 minutes

Chocolate Chip
Oat Cookies Preparation time: 15 minutes / Cooking time: 25 minutes
Makes 24 cookies (360 g)
½ cup (125 mL) canned navy beans, rinsed and drained Cranberry Orange Muffins
OR
½ cup (125 mL) canned lentils, rinsed and drained Makes 12 muffins (660 g)
1 egg 2 cups (500 mL) all-purpose flour
2 tbsp (30 mL) canola oil 1½ tsp (7 mL) baking powder
¾ cup (175 mL) brown sugar, packed Dash salt
1 tsp (5 mL) vanilla extract ½ cup (125 mL) margarine, unsalted, melted
½ cup (125 mL) semi-sweet chocolate chips or, if desired, raisins ¾ cup (175 mL) white sugar
11/3 cups (325 mL) rolled oats 2 eggs
¾ cup (175 mL) whole wheat flour 1 cup (250 mL) lentil purée
½ tsp (2 mL) baking soda ¾ cup (175 mL) orange juice
1 zest of whole orange
1) Preheat oven to 375°F. Line a cookie sheet with parchment 1¼ cups (300 mL) whole cranberries, frozen
paper or lightly spray cookie sheet with cooking spray.
2) In blender, purée beans with egg until smooth. 1) Preheat oven to 375°F (190˚C). Prepare muffin tins with large
3) In a medium bowl, beat canola oil, sugar and vanilla muffin cup liners or lightly grease sides of tin.
using electric mixer until smooth. Add bean and egg purée 2) In a medium bowl, stir together flour, baking powder and salt.
and continue beating until well combined. 3) In a mixing bowl, blend together butter and sugar and eggs.
4) Add chocolate chips (or raisins) and oats and stir with Add lentil purée, orange juice and zest.
a spoon to combine. 4) Fold in dry ingredients until just blended and add cranberries.
5) Sift together flour and baking 5) Spoon mixture into prepared pan
soda over wet mixture and stir Nutrients Per Serving Nutrients Per Serving
% Daily filling cups three-quarters of the % Daily
Per cookie (15 g) 1 muffin (55 g)
until well combined. Value way full. Bake 20-25 minutes or Value

6) Drop by rounded teaspoon, Calories 124 kcal

until toothpick inserted in centre Calories 251 kcal
Protein 3g Protein 5g
2 inches (5 cm) apart on prepared Fat 3 g 5% of muffins comes out clean. Fat 9 g 14%
cookie sheet and flatten slightly. Saturated Fat 1 g 5% Saturated Fat 1 g 5%

Bake for 15 minutes. Cholesterol 8 mg 3%

Cholesterol 31 mg 10%
Carbohydrates 21 g 7% Carbohydrates 37 g 12%
Fibre 2 g 8% Fibre 2 g 8%
Sodium 55 mg 2% With a zing of cranberries and Sodium 47 mg 2%
Adding puréed pulses to baked Potassium 98 mg 3%
a hint of orange, this is a great
Potassium 154 mg 4%
Vitamin C 0 mg 0% Vitamin C 9 mg 15%
goods will add moisture and fibre. Folate 10 mcg 5% tasting source of fibre. Folate 11 mcg 5%
Calcium 18 mg 2% Calcium 18 mg 2%
Iron 1 mg 7% Iron 2 mg 14%

Did you know? Peas and lentils date back to ancient times as they have been found by archeologists 25
in Egyptian tombs built over 4,000 years ago.
Preparation time: 15 minutes / Cooking time: 30 minutes Preparation time: 20 minutes / Cooking time: 12 minutes

Lentil Granola Bars Speckled Chocolate

Makes 35 bars (1.05 kg) Chip Cookies
/ cup (150 mL) shredded coconut
23

2 cups (500 mL) quick-cooking rolled oats

Makes 48 cookies (360g)
1 cup (250 mL) brown sugar, lightly packed 1 cup (250 mL) black bean flour OR whole bean flour*
1/3 cup (75 mL) pellet-like bran cereal ½ tsp (2 mL) baking soda
½ tsp (2 mL) cinnamon Dash salt
¾ cup (175 mL) lentil purée ½ cup (125 mL) soft margarine, unsalted
½ cup (125 mL) canola oil ½ cup (125 mL) white sugar
1 egg, beaten ¼ cup (50 mL) brown sugar, packed
½ tsp (2 mL) vanilla extract 1 egg
¼ cup (50 mL) semi sweet chocolate chips, melted 1 tsp (5 mL) vanilla extract
1 cup (250 mL) semi-sweet chocolate chips
* Found in grocery stores or bulk food stores

1) Place rack in centre of oven. Preheat to 350°F (180˚C). 1) Preheat oven to 350ºF (180ºC).
2) In medium bowl, mix coconut, oats, brown sugar, bran cereal 2) In small bowl, stir together bean flour, baking soda and salt.
and cinnamon. 3) In mixing bowl, cream together margarine and both sugars.
3) Add lentil purée, oil, egg and vanilla. Mix until dry Beat in egg and vanilla until light and fluffy.
ingredients are just moistened. 4) Stir in dry ingredients until blended. Fold in chocolate chips.
4) Spread over a 10½ x 16 (25 x 40 5) Drop by small teaspoonfuls 2 inches
cm) nonstick cookie Nutrients Per Serving (5 cm) apart onto nonstick baking Nutrients Per Serving
sheet. Bake 30 minutes, or until 1 bar (30 g) % Daily
Value sheets. Bake for 10-12 minutes or 2 cookies (15 g) % Daily
Value
lightly browned. Calories 137 kcal until golden brown. Calories 133 kcal
Protein 3g Protein 2g
While bars are still warm, drizzle Fat 6 g 9% Adapted from Currie, V. & Spicer, K. (1993). Full of Beans. Fat 7 g 11%
chocolate over top and cut into Saturated Fat 2 g 10% Mighton House p.170. Saturated Fat 2 g 10%
35 bars. Cholesterol 5 mg 2% Cholesterol 8 mg 3%
Carbohydrates 19 g 6% Carbohydrates 16 g 5%
Fibre 3 g 12% Fibre 1 g 4%
Sodium 19 mg 1% Sodium 44 mg 2%
The kids will never know you Potassium 123 mg 4% The dough will seem sticky with Potassium 87 mg 2%
added something healthy to
Vitamin C 0 mg 0% bean flours. Leave enough room Vitamin C 0 mg 0%
Folate 18 mcg 8% Folate 24 mcg 1%
this treat. Calcium 17 mg 2%
in between teaspoonfuls for Calcium 14 mg 1%
Iron 1 mg 7% cookies to spread as they bake. Iron 1 mg 7%

26 Did you know? The name “chickpea” came from the chicken beak-like looking part of the seed.
 Nutrition Facts
Beans, peas, lentils and chickpeas are very nutritious. These
charts compare black beans with other common foods in terms
of calories, fibre, folate, and iron. Black beans were selected to
show the average nutrient analysis of pulses.
According to Health Canada’s guidelines, pulses are an:
• Excellent source of fibre
• Excellent source of iron if eaten with a source of vitamin C
Pulses are an excellent source of manganese and a good source of
• Excellent source of folate
potassium, magnesium, phosphorus and zinc. Pulses are also low in
• Low in fat
fat and free of saturated fat and cholesterol.
• Free of saturated fat and cholesterol
To learn more about the nutrient composition of pulses, visit
www.pulsecanada.com.

Calories Iron
200 25%
180
160 20%

Perc ent daily va lue

Calories/serving

140
120 15%
100
80 10%
60
40 5%
20
0 0%
Black beans, Bran Flakes Broccoli, Lean ground Black beans, Bran Flakes Broccoli, Lean ground
cooked (250 mL, cooked beef, broiled cooked (250 mL, cooked beef, broiled
(175 mL) 32 g) (125 mL) (75 g) (175 mL) 32 g) (125 mL) (75 g)

Fibre Folate
50% 50%
45% 45%
40% 40%
Per cent dai ly valu e

P ercent daily val ue

35% 35%
30% 30%
25% 25%
20% 20%
15% 15%
10% 10%
5% 5%
0% 0%
Black beans, Bran Flakes Broccoli, Lean ground Black beans, Bran Flakes Broccoli, Lean ground
cooked (250 mL, cooked beef, broiled cooked (250 mL, cooked beef, broiled
(175 mL) 32 g) (125 mL) (75 g) (175 mL) 32 g) (125 mL) (75 g)

One serving of pulses is equal to ¾ cup (175 mL).

Serving sizes are based on Eating Well with Canada’s Food Guide
(2007). See healthcanada.gc.ca/foodguide

Did you know? According to Health Canada, the % Daily Value (% DV) is a benchmark for evaluating the
nutrient content of foods quickly and easily. The % DV lets you know how much one serving of the food 27
contains specific nutrients based on recommendations for a healthy 2,000 calorie/day diet.
pulse Canada
Pulse Canada is the national association representing pulse growers, processors and traders. Direction and funding is provided by Alberta Pulse
Growers Commission, Saskatchewan Pulse Growers, Manitoba Pulse Growers Association, the Ontario Bean Producers Marketing Board, Ontario
Coloured Bean Growers and the pulse processors and exporters that are members of the Canadian Special Crops Association (CSCA). Pulse Canada
provides its members with a single, unified voice on national and international issues affecting the pulse industry. Areas of focus include market
access and transportation, as well as positioning pulses as a cornerstone ingredient for healthier foods and a more sustainable environment.
Pulse Canada’s members include:
The Ontario Coloured Bean Growers Association Saskatchewan Pulse Growers represents over
represents 450 producers in Ontario who grow 18,000 pulse crop producers in Saskatchewan.
a variety of coloured beans including Kidney, Accountable to growers and funded through a
Cranberry, Blacks, Otebos, Pintos and Adzuki mandatory check-off, SPG has a producer-elected
Beans. Our mandate includes product promotion, consumer education, board of directors comprised of seven pulse growers. With a legislated mandate
agronomy and production research and is funded by a non-refundable to build a prosperous pulse industry in Saskatchewan, SPG invests in research and
checkoff / tonne of production. Formed in 1986, the association in based market development and promotes sustainable innovation, growth and success
in Mitchell, Ontario and is very active in lobbying the provincial and federal through leadership, collaboration and support. Today, Saskatchewan is the heart
governments for programs to benefit our producer. of Canada’s pulse industry. We produce 99% of the Canadian lentil crop, 80% of
the Canadian pea crop, and 88% of the Canadian chickpea crop and there are
To learn more about the Ontario Coloured Bean Growers Association,
over 100 special crop processors in Saskatchewan.
visit www.ontariobeans.on.ca
To learn more about Saskatchewan Pulse Growers, visit www.saskpulse.com
The Ontario Bean Producers’ Marketing Board (OBPMB)
is a not for profit organization that represents the
The Alberta Pulse Growers Commission (APG) represents
interests of approximately 1,000 farmers in Ontario that
4,500 Alberta farmers who grow peas, beans, chickpeas,
grow White Pea Beans (commonly found on store shelves
lentils and faba beans. It is a producer-driven, not-for-profit,
as baked beans or beans in tomato sauce). Adapted
organization funded by a refundable levy deducted at the
varieties of White Pea Beans are grown throughout Ontario from the deep
point of pulse crop sale. Our mission is “To provide leadership,
southwest – Harrow/Windsor area to the opposite end of the province in the
increasing the competitiveness, profitability, and sustainability of pulse production
Ottawa valley. Board operations are funded through a grower-licensing fee that
as well as promoting health and environmental benefits of pulses.” The Alberta
is assessed against production. Revenues are allocated to prioritized strategic
pulse industry has grown from its inception, in the early 1980s, to one where
areas such as research, communications, promotions and marketing.
primary production contributed $225 million to the Alberta economy in 2008.
To learn more about OBPMB, visit www.ontariobeans.on.ca
To learn more about APG, visit www.pulse.ab.ca
The Manitoba Pulse Growers Association (MPGA)
The Canadian Special Crops
represents 3,800 farmers in Manitoba who grow edible
Association (CSCA) is a national
beans, peas, lentils, chickpeas, fababeans and soybeans.
trade association established in
The organization is funded by a 0.5% check off levied
1987. It represents companies involved in the merchandising of Canadian
against sales of these crops. MPGA’s mission is to provide
pulse and special crops, including bean, chickpea, lentil, pea, canary seed,
members with production and marketing support, through
buckwheat, sunflower seed and mustard seed. The CSCA currently has more than
focused research, advocacy and linkages with industry
110 members, ranging from large multi national organizations to single-plant
partners. MPGA’s goal is to improve members’ profitability
processors. Together they represent more than 85% of the pulse and special crops
by broadening market access, giving leadership and focus to research
produced in Canada.
and development, and representing Manitoba pulse producers in areas of
government and industry policy affecting returns to pulse growers. To learn more about CSCA, visit www.specialcrops.mb.ca
To learn more about MPGA, visit www.manitobapulse.ca
To learn more about Pulse Canada, visit our website
at www.pulsecanada.com

Pulse Canada
1212-220 Portage Avenue healthy people
Winnipeg, Manitoba,
The preparation of this publication has been
made possible through the financial support healthy planet
Canada R3C 0A5
from Agriculture and Agri-Food Canada
Telephone: 204.925.4455 under the Canadian Agriculture and Food
Fax: 204.925.4454 International Program and through Canada’s
Email: [email protected] Agricultural Policy Framework, a Federal-
Provincial-Territorial initiative.
Web: www.pulsecanada.com