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Recipes For Pulses ...
Pulses provide a nutritional powerhouse packed with B vitamins, folic acid and minerals such as calcium, phosphorus and iron. Dried beans, peas, lentils and chickpeas are also rich sources of vegetable protein. Fibre fabulous pulses are high in both insoluble and soluble fibre. Pulses have it all and more. Here is a selection of recipes you might like to try.
Naturally low in fat and sodium, pulses are excellent examples of high quality foods that support Canada's Guidelines to Healthy Eating. Home economists, dietitians and health professionals across Canada are emphasizing a higher intake of dietary fibre and an overall reduction of fat in our diet. Dietary fibre and complex carbohydrates are becoming the watch words for healthy eating. Adding pulses high in complex carbohydrates and dietary fibre such as peas, beans, lentils and chickpeas to the diet can replace higher fat foods and add nutrition, versatility and convenience to menus.
Green Chili and Bean Soup
| 1 1/2 | onions, chopped | 1 1/2 |
| 3 | garlic cloves, minced | 3 |
| 2 tbsps | canola oil | 25 mL |
| 2 tsps | paprika | 10 mL |
| 4 cups | chicken broth | 1 L |
| 1 - 14 oz | can tomatoes, chopped | 1 - 398 mL |
| 1 - 4 oz | can green jalapeño chilies | 1 - 125 mL |
| 1 cup | cubed potato | 250 mL |
| 1/2 tsp | cumin | 2 mL |
| 1 cup | cooked pinto beans | 250 mL |
| 1/2 tsp | salt | 2 mL |
| 1/4 tsp | ground black pepper | 1 mL |
| 3/4 cup | grated monterey jack cheese | 175 mL |
In a large saucepan or dutch oven, saute onion and garlic in oil until brown. Add paprika and brown 2 minutes more, stirring constantly. Add chicken broth, tomatoes, green chilies, potato, cumin, beans, salt and pepper. Simmer 30-45 minutes, or until potatoes are tender. Divide cheese among 5 soup bowls. Ladle soup into bowls. Serve steaming hot.
Some Like It Hot
| 1 cup | elbow macaroni | 250 mL |
| 1 cup | cooked red Mexican beans | 250 mL |
| 1 cup | celery | 250 mL |
| 1/2 cup | coarsely shredded carrot | 125 mL |
| 2 tbsps | finely sliced green onion | 25 mL |
Mayonnaise Chili Dressing:
| 2/3 cup | light mayonnaise | 150 mL |
| 2 tbsps | 1% milk | 25 mL |
| 1 tsp | chili powder | 5 mL |
| 1/2 tsp | salt | 2 mL |
| 1/4 tsp | ground dry oregano | 1 mL |
| 1/4 tsp | garlic powder | 1 mL |
| 2-3 dashes | hot red pepper sauce | 2-3 dashes |
Cook macaroni according to package directions. Drain and rinse with cold water. Drain again. Combine macaroni, beans, celery, carrot, and onion. In a separate bowl, combine mayonnaise, milk, chili powder, salt, oregano, garlic powder and pepper sauce. Mix well. Add dressing to macaroni mixture and gently mix. Cover and refrigerate several hours. If desired, just before serving spoon salad into a lettuce-lined bowl. 10 servings.
Greek Lentil Salad
| 2 cups | lentils or black beans, cooked | 500 mL |
| 1 cup | chopped cucumber | 250 mL |
| 1/2 cup | chopped onion (red is great!) | 125 mL |
| 2 | tomatoes, chopped | 2 |
| 1 | yellow pepper, chopped | 1 |
| 1 cup | chopped cauliflower | 250 mL |
| 1/2 cup | chopped parsley | 125 mL |
| 1/4 cup | feta cheese, crumbled | 50 mL |
| 1/2 cup | sliced black olives | 125 mL |
Greek Salad Dressing:
| 2 tbsps | lemon juice | 25 mL |
| 1/2 tsp | each salt and sugar | 2 mL |
| 1 tbsp | red wine vinegar | 15 mL |
| 2 | cloves garlic, minced | 2 |
| 2 tsps | dry crumbled oregano | 10 mL |
| 2 tsps | dry crumbled parsley or mint | 10 mL |
| 2 tsps | dry crumbled basil | 10 mL |
| 1 tsp | Greek seasoning | 5 mL |
| 1/3 ci[ | canola oil | 75 mL |
Combine salad ingredients. In a separate bowl combine vinaigrette ingredients. Pour over salad mixture. Tastes even better the next day! Makes 16 servings.
Spicy Hot Split Peas
| 2 cups | yellow split peas | 500 mL |
| 1/4 cup | sodium-reduced soy sauce | 50 mL |
| 6 tbsps | honey | 80 mL |
| 2 tsps | minced ginger root | 10 mL |
| 2 tsps | cornstarch | 10 mL |
| 2 tbsps | water | 25 mL |
| 1 tbsp | sesame oil | 15 mL |
| 10 | garlic cloves, minced | 10 |
| 1 tsp | dry crumbled red chili pepper | 5 mL |
| 1/2 cup | diced sweet red pepper | 125 mL |
| 1/2 cup | currants | 125 mL |
| cooked white rice |
Rinse peas; cover with water; bring to a boil; cover, reduce heat and simmer 30 minutes and drain. In a small bowl, combine soy sauce, honey, ginger, cornstarch and water. Set aside. In a saucepan, heat oil, garlic and chili pepper. Do not brown. Add peas, sweet pepper and currants. Saute 5 minutes, stirring constantly. Add soy mixture and cook, stirring constantly, until mixture is thickened, clear and heated through. Serve on a bed of rice.
Makes 6 servings.