Pulse Recipes



Pulse Recipes Created by Pulse CanadaContents:BreakfastsSnacksSimple SaladsMeat and Healthy AlternativesSidesPasta and Whole GrainsSoups and StewsSandwiches & SpreadsSweet treatsBreakfasts Chickpea CrêpesMakes six 8-inch crêpesPreparation Time: 5 minutesBaking time: 10 minutesIngredients:1 egg? cup (125 ml) milk of choice1 tsp (5 ml) vegetable oil (olive or canola)1 tbsp (15 ml) parsley, chopped1 tbsp (15 ml) grated parmesan or substitute of choicePinch salt and pepper (optional)? cup (125 ml) chickpea (garbanzo) flourDirections:In medium bowl, whisk egg, milk and oil. Continue whisking and add parsley, parmesan, salt and pepper.Add the chickpea flour to the egg and milk mixture and whisk until smooth with no lumps.Heat an 8-inch non-stick crêpe pan over medium heat and lightly grease. Using a ? cup (50 ml) measure, scoop batter into hot pan and quickly tilt the pan using a circular motion so that the batter evenly coats the surface.Cook the crêpe for about 30 seconds, until bubbles show on the?surface and the bottom is light brown. Loosen with a spatula, turn and cook the other side. Can be served plain or with various toppings.Notes and Variations:Chickpea flour can be purchased at many local grocery stores, or you can make it by placing dried chickpeas in a food processor or blender and blending for 20-30 seconds. This recipe can be modified for sweet fillings such as fruit or jam. Instead of the parsley, parmesan, salt and pepper, whisk in 1 tsp (5?ml) vanilla and ? tsp (1 ml) ground cinnamon. Cinnamon Apple Oatmeal MuffinsServes: 12Ingredients1/4 cup (60 mL) dry red lentils1 cup (250 mL) all-purpose flour1 cup (250 mL) oats1/2 cup (125 mL) packed brown sugar1 tsp. (5 mL) baking powder1/2 tsp. (2 mL) baking soda1 tsp. (5 mL) cinnamon1/4 tsp. (1 mL) salt1 cup (250 mL) applesauce3/4 cup (175 mL) yogurt1/4 cup (60 mL) vegetable or coconut oil1 large egg1/2 cup (125 mL) raisins or other dried fruit (optional)DirectionsPreheat the oven to 400°F (200°C). In a small saucepan, cover the red lentils with water by about an inch, and bring to a boil; simmer for 15-20 minutes, until the lentils are very soft. Drain well in a sieve and set aside.In a large bowl, stir together the flour, oats, brown sugar, baking powder, baking soda, cinnamon and salt; set aside. In a medium bowl, stir together the applesauce, yogurt, oil and egg. Add to the dry ingredients along with the cooked lentils and stir until almost combined; add the raisins and stir just until blended.Divide the batter among 12 paper-lined muffin cups, filling them. Bake for 25-30 minutes, or until golden and springy to the touch. Tilt them in their pans to help them cool.Nutritional informationPer 1 muffin:Calories 200Total Fat 6 gSaturated Fat 0.5 gCholesterol 15 mgCarbohydrates 132 gFibre 2 gSugars 17 gProtein 5 gSodium 160 mgPotassium 135 mgFolate 16 mcgPina Colada White Bean SmoothieServings: 4-6Total time : 5 minutesIngredients2 cups (500 ml) pineapple juice 1 can (400 ml) light coconut milk? cup (125 ml) mashed ripe banana1 ? cups (375 ml) crushed ice? cup (125 ml) vanilla yogurt2 tbsp (30 ml) honey1 tbsp (15 ml) fresh lime juice (or bottled)1 cup (250 ml) cooked white beans, rinsed wellDirections:Place all ingredients into a blender and purée until smooth. Pour into glasses, garnish with a slice of lime (optional) & serve immediately.Green Lentil SmoothieServings: 4-6? medium cucumber, chopped1 cup (250 ml) chopped kale, spines removed or spinach? cup (185 ml) cooked green or red lentils1 whole apple, cored and chopped1 medium banana, peeled and chopped? cup (125 ml) cold water? cup (190 ml) crushed ice? cup (125 ml) vanilla yogurt3 tbsp (45 ml) honey3 tbsp (45 ml) lemon juicePlace all ingredients into a blender and puree until smooth. Scrape down sides and blend again. Serve immediately.Nutrients Per Serving 1 cup (250 ml)Calories 140 kcalTotal Fat 2 gSaturated Fat 1.5 gCholesterol 5 mgCarbohydrates 27 g Fibre 4 gSugar 16 gProtein 5 gSodium 20 mgPotassium 273 mgFolate 54 mcgSnacksBlack Bean SalsaServes 4Preparation Time: 10 minutesIngredients:1 cup cooked black beans (if using canned, rinse well)4 tomatoes, chopped1 medium onion, finely chopped2 jalapeno peppers, diced1/4 cup lime juice1/2 cup chopped fresh cilantro1/4 tsp saltDirections:In a medium bowl, combine black beans, tomatoes, onion, pepper, lime juice, cilantro, and salt. Stir to combine.Refrigerate until ready to serve.Notes and Variations: Play with the flavor of this dish by adding more or less of the cilantro or peppers. If you don’t have fresh cilantro, this can be omitted. Recipe from Roasted Chickpea SnackServes 8Preparation time: 5 minutes Baking time: 50 minutesIngredients:4 cups (1 L) cooked chickpeas OR 2 19-oz cans (540 ml) chickpeas, rinsed and drained3 tbsp (45 ml) vegetable oil or coconut oil? cup (125 ml) preferred spices (Cajun, curry, garlic, salt and pepper, chili powder…etc.)Directions: Preheat oven to 400?F (200?C). Combine all ingredients in medium bowl and spread onto parchment paper or greased cookie sheet.Bake for 30 minutes. Stir. Bake another 20 minutes, stirring every 5 minutes.Let cool and enjoy!Notes and Variations:Baking on parchment paper controls sticking to pan. Some ovens may run hotter than others. Adjust the heat and baking time as needed.Nutritional Information:? cup (25 g)Calories 128 kcalProtein 5 gFat 7 g Saturated Fat 1 g Cholesterol 0 mg Carbohydrates 15 g Fibre 3 g Sodium 4 mg Potassium 165 mg Vitamin C 1 mg Folate 75 mcg Calcium 24 mg Iron 2 mg Simple SaladsEasy Bean SaladServes 4Prep time: Approx. 5 minsIngredients: 1 cucumber2 tomatoes? red onion 1 can white or black beans, drained and rinsed2 tbsp vegetable oil (olive or canola)1/2 tsp vinegar white, balsamic or apple cider vinegarSalt and pepper to tasteDirections:Chop the cucumber and tomato and dice the red onion. Combine in a large bowl.Add the drained beans to the bowl, then drizzle the olive oil and vinegar over top. Season with salt and pepper to taste.Recipe from Greek Lentil SaladServes 10Prep time: 25 minutesIngredients:1-19 oz can (540 ml) lentils, rinsed and drained? cup (125 ml) olives (optional)? cup (125 ml) onion, chopped1? cups (375 ml) tomatoes, halved? cup (125 ml) green peppers, chopped1 cup (250 ml) cucumber, diced? cup (60 ml) feta cheese, crumbled (optional)? cup (60 ml) fresh parsley, chopped (optional)? cup (60 ml) oil (olive or canola)? cup (60 ml) lemon juice1 tbsp (15 ml) dried oreganoDirections:In a large bowl, combine lentils, olives, onion, tomatoes, green?peppers, cucumber, feta cheese and parsley.Whisk oil, lemon juice and oregano together.Add parsley to salad and toss with dressing to coat.Can be eaten right away or covered and left in fridge to marinate for2 hours before serving. Salad can be made a day in advance.Nutritional Information:Per 2/3 cupCalories 133 kcalProtein 6 gFat 6 g Saturated Fat 1 g Cholesterol4 mg Carbohydrates 15 g Fibre 3 g Sodium 112 mg Potassium 320 mgVitamin C 14 mg Folate 110 mcg Calcium 54 mg Iron 3 mg Notes:This salad is easy to adapt based on what ingredients you have on hand. You can personalize it to your taste by adding or omitting any vegetables you like. The olives and feta cheese can be omitted to reduce sodium content. Meat and Healthy AlternativesRed Pepper and Black Bean One-PotServes: 4-6Preparation time: 20 minutesCooking time: 25 minutesIngredients:2 tbsp olive or canola oil2 onions, roughly chopped2 carrots, peeled and diced2 red peppers, seeded and sliced2 cloves of garlic, crushed2-3 x 400 g cans of black beans1 x 400g can of chopped tomatoes (or chopped fresh tomatoes with their juices)2 tbsp fresh parsley, chopped.Directions:Take a large pan and fry the onions, carrots and peppers until they soften and then stir in the garlic.Cook for 5 minutes and then add the butter, beans and chopped tomatoes and simmer over a low heat for about 10 minutes.Sprinkle with fresh parsley and serve with a slice of bread to soak up the juices.Notes and Variations:Use other types of pulse instead of the black beans such as white kidney beans or chickpeas. Stir in ?-2/4 cup of washed and trimmed spinach into the pot for the last 5 minutes of cooking to add some extra iron to the dish.Recipe developed by Jenny Chandler Black Bean AntojitosServes 4Ingredients:1 oz can black beans, rinsed and drained2 garlic cloves, minced2 tbsp lime juice1 tsp cumin1 tsp coriander (optional)1/4 tsp salt1/4 tsp ground black pepper8 (6 inch) whole wheat flour tortillas3 red peppers, roasted, skinned and sliced1 avocado, pitted and sliced1 cup shredded cheddar cheeseDirections:Roast peppers on a parchment lined baking sheet under the broiler. Turn peppers until they blister and turn black. Remove from oven.In a large bowl, mash beans and garlic with a fork or potato masher. Add lime juice, cumin, coriander, salt and pepper. Divide into 8 parts (about ? cup/60 ml).Spread mashed bean mixture evenly over each tortilla. Divide roasted red peppers, avocado and cheese evenly between each tortilla.Roll the tortilla. Wrap in plastic wrap tightly and let cool in refrigerator for 10 minutes to overnight.Cut each roll into 1 inch (2.5 cm) pieces. Serve.Notes and Variations:To save some time, you can skip roasting the peppers and simply slice them very thinly. Black Bean BurgersMakes 4 burgersPrep time: 15 minutesCook time: 20 minutesIngredients 1-19 oz can (540 ml) black beans, rinsed and drained1 cup (250 ml) brown rice, cooked1 small onion, chopped2 green onions, chopped? tsp (2 ml) hot sauce (optional)1 egg? cup (60 ml) bread crumbs6 tbsp (90 ml) salsa (divided)4 hamburger buns? cup (60 ml) plain yogurt (optional)4 Romaine lettuce leaves1 avocado, sliced (optional)Directions:In a large bowl, coarsely mash beans with a potato masher or fork. Add rice, onions, hot sauce if desired, egg, bread crumbs and two tablespoons of salsa. Mix well.Divide mixture into 4 and form into patties that are about 1 inch thick. Preheat oven to 350?F (180?C).In a non-stick pan, cook burgers over medium heat for 4-5 minutes each side, or until lightly browned. Transfer to an oven-safe tray and bake in preheated oven for about 10 minutes.In a small bowl, combine remaining salsa and yogurt and serve with lettuce and avocado as a condiment to your burger (optional).Nutritional Information:1 burger (250 g)Calories 372 kcalProtein 18 gFat 5 g Saturated Fat 1 g Cholesterol 47 mg Carbohydrates 65 g Fibre 10 g Sodium 429 mg Potassium617 mg Vitamin C 7 mgFolate 259 mcg Calcium 152 mg Iron 5 mg Seared fish with sautéed fennel, lentils & dillIngredients:2 Tbsp (30 mL) canola or olive oil, divided1/2 cup (125 mL) thinly sliced red onion1/2 cup (125 mL) thinly sliced fennel (reserve fronds)1/2 cup (125 mL) halved cherry tomatoes1 Tbsp (15 mL) lemon juice and zest1 Tbsp (15 mL) chopped fresh dill (reserve some for garnish)1/2 cup (125 mL) cooked green lentils6 (6 oz/170 g) salmon fillets, deboned and skinned to taste, salt and ground black pepperDirections:Sauté onions and fennel with 1 Tbsp (15 mL) of oil in a medium pan until rendered and slightly golden. Stir in tomatoes and lentils and continue to cook for another 2-3 minutes or until hot. Stir in lemon juice, zest, and dill. Remove from stove and reserve.For the fish: season each side of the fillets with salt and pepper. Heat a large sauté pan on medium-high heat. Once the pan is hot, add 1 Tbsp (15 mL) oil and lay the fillets down and cook for 3-4 minutes on each side or until desired doneness. Try to achieve a nice golden sear for best flavour and presentation. Remove the fish from the pan once cooked.Lay fillets down on a platter or plate and top with the prepared fennel and lentil mixture. Garnish with fresh dill and fennel fronds and serve immediately. Nutritional InformationServing Size: 1 salmon fillet and 1/4 cup (60 mL) lentil mixturePer serving:Calories 110Total Fat 6 gSaturated Fat 1 gCholesterol 15 mgCarbohydrates 6 gDietary Fibre 2 gSugar 1 gProtein 8 gSodium 125 mgPotassium 248 mgFolate 38 mcgNotes and Variations:Salmon was used in this recipe and nutritional analysis, but it would work very well with any white fish that you can find at the store. SidesGarlic & Herb Whipped Potatoes with White Kidney BeansServes 6-8Preparation time: 30 minutesCooking time: 35 minutesIngredients:5 cups (1.25 L) medium diced white potatoes (skin removed)1 tbsp (15 ml) unsalted butter3 cloves minced garlic1 sprig fresh thyme (optional)? cup (125 ml ) 2% milk1? cups (375 ml) cooked white kidney beans, mashed (if using canned beans, rinse well) Salt & ground black pepper to tasteDirections:Cover the diced potatoes with water in a medium pot. Add a dash of salt and simmer the potatoes until tender.While the potatoes are simmering prepare the milk and bean mixture by sautéing the chopped garlic and butter in a saucepot. Add milk and fresh herbs. Add the mashed beans and season to taste with salt and black pepper. Bring the mixture back to a simmer.Drain the hot cooked potatoes and toss in the milk/bean mixture.Whisk/mash until smooth and season to taste with salt and pepper. Enjoy!Notes and Variations:Garlic can be reduced by1-2 cloves. White potatoes can be substituted for sweet potatoes in this recipe, but this may impact the cooking time of the overall recipe. Cut this recipe in half for fewer servings or freeze leftovers for later!Nutritional Information:Per ? cup (125 ml)Calories 127 kcalTotal Fat 2 gSaturated Fat 1 gCholesterol 5 mgCarbohydrates 24 gFibre 5 gSugar 1 gProtein 5 gSodium 16 mgSweet Potato Chickpea HashMakes approx. 4 servingsIngredients:2 tbsp unsalted butter, olive oil or canola oil 2 medium sweet potatoes, diced1 ? cup cooked chickpeas (if using canned, rinse well)? red onion, diced2 cups chopped kale or spinachDirections:In a large skillet, melt the butter or oil over medium high heat. Add in sweet potatoes and cook until slightly soft, about 10 minutes. Add in the onion and cook until translucent (about another 5 minutes). Add the kale/spinach and 2 tablespoons of water. Cook until it’s wilted.Add the chickpeas and salt and pepper. Notes:This recipe is very flexible and allows you to get creative by adding any additional vegetables or spices you wish. Diced tomatoes, red peppers, carrots or broccoli would make great additions to this dish. Don’t have an ingredient? The recipe will work just fine without it. Dress the recipe up by adding a little seasoning – oregano, pepper or rosemary are all good options. Recipe from Pasta and Whole GrainsPulses and Whole Grain SaladServes 8Prep time: 10 minutesTotal time: 20 minutesIngredients:1 cup (250 mL) cooked black beans (if using canned, rinse well)1 cup (250 mL) cooked green lentils (if using canned, rinse well)1 cup (250 mL) cooked chickpeas (if using canned, rinse well)1 ? cups (375 mL) cooked barley, quinoa or bulgur wheat2 cups (500 mL) baby arugula, spinach or lettuce1 ? cups (375 mL) diced red bell pepper (approx. 1 whole pepper) ? cup (125 mL) dried cranberries, chopped (optional)2 tbsp (30 mL) finely sliced green onion (approx. 1 whole onion)Vinaigrette ? cup (60 mL) plain apple cider vinegar ? cup (60 mL) vegetable oil (canola or olive) 2 tbsp (30 mL) whole grain mustard Directions:Toss pulses, barley, arugula, pepper, cranberries and onion together in a large bowl. Whisk the vinaigrette ingredients in a small bowl until fully combinedToss the prepared salad with the vinaigrette and serve.Notes and variations:This salad is quick and easy to prepare. If you don’t have all three types of pulses, you can substitute with what you have in your cupboard. The whole grain mustard can also be omitted. Nutritional Information:Per 1 cup (250 ml)Calories 261Fat 10 gSaturated Fat 1 gCholesterol 0 mgCarbohydrates 35 gFibre 8 gSugar 11 mgProtein 7 gSodium 274 mgSplit Pea Salad with Brown Rice Serves 4-6Preparation time: 5 minutesTotal time: 45 minutesDirections:1 cup (250 ml) cooked brown rice1 cup (250 ml) cooked green split peas? cup (125 ml) red or green onion, minced? cup red or yellow pepper (optional)? cup (60 ml) dried cranberries (with no sugar added if possible)? cup (60 ml) chopped walnuts (optional)Romaine or leafy lettuce greens (optional)For the dressing:1 tbsp (20 ml) vegetable oil2 tbsp (30 ml) white wine vinegar ? tsp. (2 ml) Dijon mustard? tsp. (1 ml) dried tarragon (optional) to taste; cracked black pepperDirections:Cook rice and green split peas according to package directions, drain, and rinse.Place the rice in a large bowl. Add split green peas, minced onion, pepper (optional) cranberries and walnuts (optional).Make the salad dressing and pour over the salad. Serve on a bed of lettuce as an option.Nutritional Information:Calories 190 kcalCarbohydrates 30 g Fibre 3 gProtein 6 gFat 5.5 gSaturated Fat 0.5 gFolate 37 mcgIron 1 mgCalcium 6 mgPotassium 230 mgSodium 17 mgSoups and StewsChicken & Chickpea StewServes 13 (1 cup (250g))Prep time: 30 minutesCook time: 35 minutesIngredients:1 tbsp (15 ml) vegetable oil (olive or canola)2 celery stalks, chopped2 carrots, diced1 onion, chopped2 garlic cloves, minced4 cups (1 L) low sodium chicken broth3 cups (750 ml) spaghetti sauce1-19 oz can (540 ml) chickpeas, rinsed and drained1-19 oz can (540 ml) white kidney beans, rinsed and drained1? cups (375 ml) dry short tube “tubetti” pasta (rotini, macaroni or penne are good substitutes) ? tsp (2 ml) pepper8 skinless, boneless chicken thighs cut into ? inch cubes? cup (125 ml) grated fresh parmesanDirections:In large sauce pan heat oil over medium heat. Add celery, carrot and onion and sauté until tender. Add garlic and cook about 1 minute, stirring constantly.Add broth, spaghetti sauce, chickpeas, kidney beans, pasta, pepper and bring to a boil.Reduce heat to low-medium and simmer until pasta is tender, about10-12 minutes. Add chicken to pan and cook 5-8 minutes until chicken is done.Sprinkle with parmesan cheese (optional) and serve.Nutritional Information:Per 1 cup (250 g)Calories 304 kcalProtein 20 gFat 7 g Saturated Fat 2g Cholesterol 27 mg Carbohydrates 41 g Fibre 7 g Sodium 419 mg Potassium 739 mg Vitamin C 7 mg Folate 121 mcg Calcium 128 mg Iron 4 mg Zesty GazpachoMakes 4-6 portionsPrep time: 20 minsIngredients:1? cups (375 ml) tomato juice1? cups (375 ml) chopped ripe tomato1 cup (250 ml) cooked whole lentils1 cup (250 ml) chopped red bell pepper1 cup (250 ml) chopped cucumber1 tbsp (15 ml) chopped jalapeno pepper2 tbsp (30 ml) chopped shallot or white onion2 tbsp (30 ml) lemon juice2 tbsp (30 ml) oil (canola or olive)2 tsp (10 ml) chopped garlic2 tsp (10 ml) hot sauceto taste; sea saltPlace all ingredients except the salt in a blender and process until smooth in consistency.Season to taste with salt and reserve in the fridge for 2-4 hours. This will help the flavours comingle and develop. (optional) Before serving, season with salt and hot pepper if needed. Garnish each bowl with a dollop of sour cream and fresh cilantro (optional).Nutritional Information: Per 3/4 cup (175 ml)Calories 110 kcalTotal Fat 6 gSaturated Fat 1.5 gCholesterol 10 mgCarbohydrates 12 gFibre 4 gSugar 5 gProtein 4 gSodium 240 mgPotassium 243 mgFolate 68 mcgMidsummer MinestroneServes: 6Preparation time: 10 minutesCooking time: 35 minutesIngredients1 Tbsp (15 mL) canola oil1 cup (250 mL) thinly sliced leek1/2 cup (125 mL) thinly sliced carrot1 1/2 cups (375 mL) quartered and sliced zucchini1 cup (250 mL) chopped ripe tomato1 cup (250 mL) chopped bell pepper6 cups (1.5 L) vegetable stock1 sprig fresh thyme4 garlic cloves, minced2 cups (500 mL) chopped kale, spines removed1 cup (250 mL) cooked pasta (optional)1 cup (250 mL) cooked green lentils1/4 cup (60 mL) chopped fresh basil (optional)Directions:Heat a large saucepot over medium heat. Add oil and swirl to coat. Add leek and carrot. Cook 3-5 minutes, stirring occasionally until lightly golden. Add zucchini, tomato, and red pepper and cook for another 3 minutes.Add stock, thyme, and garlic and bring to a gentle boil. Reduce heat to a simmer, cover and cook for 10 minutes. Stir in kale, cooked pasta, and lentils and simmer for another 5-10 minutes or until the vegetables are tender, but not falling apart.Remove the thyme sprig. Season the soup to taste with salt and pepper. Portion into bowls, garnish with fresh basil (optional)and serve. Nutritional Information:Serving Size: 2 cups (500 mL)Calories 360Total Fat 11 gSaturated Fat 2 gCholesterol 70 mgCarbohydrates 29 gDietary Fibre 5 gSugar 9 gProtein 36 gSodium 170 mgPotassium 272 mgFolate 6 mcgNotes and Variations:Make this soup ahead of time – wait to add the cooked pasta just before serving to prevent it from becoming mushy.Recipe from lentils.ca Sandwiches & SpreadsAvocado and Chickpea Salad SandwichesServes: 2Ingredients:1 cup cooked chickpeas? avocado1 tbsp plain Greek yogurt ? tbsp lime juice1 green onion, chopped? tsp or more, for taste1/8 tsp pepper4 slices whole wheat breadDirections:In a bowl, smash together chickpeas and avocado with the back of a fork until you get the texture that you desire. Mix in Greek yogurt, lime juice, green onion, salt and pepper. Spread onto two slices of bread and top each with another slice of bread. Serve and enjoy!Recipe from Chickpea HummusServes 20 (600 g)Prep time: 5 minutesIngredients:2 cups (500 ml) cooked chickpeas OR1-19 oz can (540 ml) chickpeas, rinsed & drained? cup (80 ml) tahini paste1 garlic clove, minced? cup (50 ml) lemon juice3 tbsp (45 ml) canola oil? tsp (2 ml) ground cumin1 tsp (5 ml) salt? cup (75 ml) water? tsp (2 ml) hot pepper sauceDirections:Place chickpeas in a blender or food processor with tahini, garlic, lemon juice, oil, cumin and salt.Purée, adding just enough water to make the mixture creamy and smooth. Use more than ? cup water if needed. Add hot pepper sauce to your liking.Serve in a bowl with pita cut into wedges.Nutritional Information:Per 2 TbspCalories 36 kcalProtein 2 gFat 3 g Saturated Fat 0 g Cholesterol 0 mg Carbohydrates 8 g Fibre 2 g Sodium 203 mg Potassium 69 mg Vitamin C 3 mg Folate 23 mcg Calcium 27 mg Iron 1 mg Five-Minute DipServes 16 (480 g)Prep time 5 minutes1-19 oz can (540 ml) black or navy beans*, rinsed & drained ? cup (125 ml) ranch dressing? tsp (2 ml) cumin**2 garlic cloves*For lentil dip, use lentils instead of beans**For lentil dip, use 1 tsp curry powder instead of ? tsp cuminDirections:Place all ingredients into food processor or blender. Blend to desired consistency. Notes:This is an easy party dip that can add as much as 2 grams of fibre in every serving. It can be used as a substitute for mayonnaise on wraps and sandwiches. Nutritional Information:Per 2 tbsp (28 g)Bean DipLentil DipCalories 44 kcal 45 kcalProtein 2 g 3 gFat 0 g 0 g Saturated Fat 0 g 0 g Cholesterol 1 mg 1 mg Carbohydrates 8 g 8 g Fibre 2 g 1 g Sodium 128 mg 137 mg Potassium 100 mg 118 mg Vitamin C 0 mg 1 mg Folate 37 mcg 52 mcg Calcium 13 mg 11 mg Iron 0 mgSweet TreatsAvocado & Lentil Chocolate PuddingServes: 4Preparation time: 5 minutesTotal time: 10 minutesIngredients:1/4 cup (60 mL) dry split red lentils2 large ripe avocados1/3 cup (75 mL) coconut milk1/2 cup (125 mL) brown or cane sugar3 Tbsp (45 mL) unsweetened cocoa powder2 tsp (10 mL) vanilla extract1/4 cup (60 mL) dried cherries or cranberries (optional)Directions:Place lentils into a small pot with 1 cup (250 mL) water. Bring to a simmer and cook until lentils are tender, but have not broken down (about 5-10 minutes). Drain and rinse under cold water, shaking off extra moisture.Place lentils, avocados, coconut milk, sugar, cocoa, and vanilla into a food processor and puree until smooth in consistency. Scrape down sides and puree again until everything is incorporated.Portion into four small bowls, garnish with dried cherries or cranberries (optional) and serve.Notes and Variations:For a chilled dessert, refrigerate 2-4 hours before serving . Nutritional Information:Serving Size: 3/4 cup (175 mL)Calories 390Total Fat 19 gSaturated Fat 6 gCholesterol 0 mgCarbohydrates 52 gDietary Fibre 10 gSugar 32 gProtein 7 gSodium 20 mgPotassium 742 mgFolate 84 mcgRecipe from lentils.caMidnight Coconut Lentil FudgePrep Time: 10 minutesTotal Time: 15 minutesIngredients:1?3 cup (75 mL) toasted sunflower seeds? cup (125 mL) toasted coconut flakes1 cup (250 mL) cooked or canned green lentils, rinsed and drained3 Tbsp (45 mL) cocoa powder? cup (60 mL) honey3 Tbsp (45 mL) coconut oil Directions: PLACE the seeds, coconut, lentils, cocoa powder, and honey into the bowl of a food processor and pulse until smooth. You may need to scrape down the sides a few times. Scoop out into a bowl.MELT the coconut oil on low heat on the stove and stir into the lentil mixture. Transfer the mixture into a small parchment lined pan and chill for 3 hours.ONCE chilled, cut into 12 pieces.Nutritional Information:Serving Size: 1 pieceCalories 130Total Fat 8 gSaturated Fat 5 gCholesterol 0 mgCarbohydrates 11 gDietary Fibre 2 gSugar 6 gProtein 3 gSodium 0 mgPotassium 86 mgFolate 39 mcgRecipe from lentils.ca Creamy Blueberry & Lentil Lime PopsiclesServes 8Preparation Time: 10 minutesTotal Time: 4 hours Ingredients:1 tbsp (15 ml) grated ginger1 cup (250 ml) vanilla Greek yogurt? cup (125 ml) cooked split red lentils1? cups (375 ml) fresh blueberries2 limes, juice and zest? cup (85 ml) sweetened condensed milkDirections:Place all ingredients into a blender or food processor. Puree until smooth and transfer to popsicle molds. Freeze 4-6 hours.Once popsicles are fully frozen, dip the base of the molds in warm water for a few seconds. This will help with releasing the popsicles.Serve immediately and enjoy!Nutritional Information:1 popsicleCalories 140 kcalTotal Fat6 g Saturated Fat 4 gCholesterol 10 mgCarbohydrates 19 g Fibre 3 gSugar 14 gProtein 6 gSodium 35 mgPotassium 143 mgFolate 33 mcgRecipe from lentils.ca Black Bean BrowniesYields 32 browniesPreparation time: 10 minutesBaking time: 30 minutesIngredients2/3 cup (150 mL) all-purpose flourPinch salt1/2 tsp (2 mL) baking powder1/2 cup (125 mL) cocoa1/2 cup (125 mL) butter or margarine1 ? cup (375 mL) sugar1 cup (250 mL) black beans, cooked (if canned, rinse well)4 eggs1 tsp (5 mL) vanillaDirectionsPreheat oven to 175 C (350 F). Lightly oil a 13x9x2 inch (33x 23x5 cm) pan.Sift baking powder and flour together in a bowl. In a food processor, combine cocoa, butter, sugar, black bean, eggs and vanilla. Blend until well mixed with little or no bean texture left. Stir wet mixture into dry ingredients until moist. Pour the batter into the pan.Bake for 30 minutes or until a knife comes out cleanly. Store these moist brownies in the fridge.Nutrition Information: Serving Size: 1 brownieCalories 90 kcalCarbohydrates 14 gFibre 1 gProtein2 gFat 4 gSaturated Fat 1 gFolate 19 mcgIron 0.3 mgCalcium15 mgPotassium 40 mgSodium65 mgNotes and Variations:The sugar in this recipe can be reduced by up 1/2 cup. Alternatively, 1 cup can be substituted with ? cup honey by decreasing the rest of the liquid mixture in the recipe by approximately one-fifth and lowering the baking temperature to 325 F. Recipe by Alberta Pulse Growers Chocolate Chip Oat CookiesYields 24 cookies Preparation time: 20 minutesBake time: 15 minutesIngredients? cup (125 ml) canned navy beans, rinsed and drained OR? cup (125 ml) cooked or canned green lentils, rinsed and drained1 egg2 tbsp (30 ml) coconut or vegetable oil? cup (175 ml) brown sugar, packed1 tsp (5 ml) vanilla extract? cup (125 ml) semi-sweet chocolate chips or raisins1? cups (325 ml) rolled oats? cup (175 ml) whole wheat flour? tsp (2 ml) baking sodaDirections:Preheat oven to 375°F (190?C).Line a cookie sheet with parchment paper or lightly spray cookie sheet with cooking spray.In blender, purée beans with egg until smooth.In a medium bowl, beat canola oil, sugar and vanilla using electric mixer until smooth. Add bean and egg purée and continue beating until well combined.Add chocolate chips (or raisins) and oats and stir with a spoon to combine.Sift together flour and baking soda over wet mixture and stir until well combined.Drop by rounded teaspoon, 2 inches (5 cm) apart on prepared cookie sheet and flatten slightly.Bake for 15 minutes.Nutritional Information:Per cookie (15 g)Calories 124 kcalProtein 3 gFat 3 g Saturated Fat 1 g Cholesterol 8 mg Carbohydrates 21 g Fibre 2 g Sodium 55 mgPotassium 98 mg Vitamin C 0 mg Folate 10 mcg Calcium 18 mg Iron 1 mg ................
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