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Appetizers And Pulses ...

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters..

Mexican Bean Dip

Use as a dip for vegetables or as a base for a sandwich in a pita round. Fresh coriander gives this dip a most unique flavour.

  • 1 can (14 oz/398 ml) refried beans 1
  • cup light sour cream or yogurt 125 ml
  • 1 can (4 oz/114 ml) mild diced green chilies 1
  • 1 tbsp chopped fresh coriander or parsley 15 ml
  • tsp cumin 2 ml
  • tsp chili powder 2 ml
  • dash salt and pepper
  • 2 tbsp shredded Cheddar cheese (optional) 25 ml
  • 1 green pepper, chopped (optional) 1
Combine all ingredients and mix well. Cover and refrigerate for up to 3 days. Garnish with extra cheese when served. Makes 2 cups (500 ml)

Hummus

This recipe will SURPRISE you!

  • 1 tsp minced garlic 5 ml
  • 2 cups cooked pinto beans 500 ml
  • 1/4 cup peanut butter 50 ml
  • 1/4 cup lemon juice 50 ml
  • 2 tbsp water 25 ml
  • 1 tsp cumin 5 ml
  • dash salt
  • pinch cayenne pepper
In food processor, process garlic and beans until smooth. Add peanut butter, lemon juice, cumin, water, salt and cayenne pepper. Process until smooth. Serve as an appetizer, spread on mini pita breads or crackers. Makes 2 cups (500 ml).

Fiesta Dip

  • 1 cup refried beans 250 ml
  • 2 avocados, peeled and mashed with a few drops of lemon juice 2
  • 3 tbsp mayonnaise 45 ml
  • pkg (20 g) taco seasoning pkg
  • 1 cup sour cream 250 ml
  • 2 tomatoes, chopped 2
  • 1 green pepper, chopped 1
  • 6 black olives, sliced 6
  • 1/3 cup grated Cheddar cheese 75 ml
    • Spread refried beans on bottom of 9 inch (23 cm) pie plate. Follow with a layer of mashed avocado. Mix mayonnaise with taco seasoning and spread over avocado layer. Spread sour cream over all. Decorate with tomatoes, green pepper, cheese and olives. Serve with taco chips. Makes 3 cups (750 ml).

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