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Pulses And Side Dishes ...

Tip on storing pulses Dry lentils, peas, beans and chickpeas will keep almost indefinitely stored in tightly covered containers in a dry place at below 21°C (70°F).

If exposed to light, pulses tend to lose their colour but flavour, nutrition and texture will not be affected as long as they are tightly sealed. However, the longer a pulse is stored, the dried it becomes. This results in a product that takes longer to cook and may remain slightly chewy after cooking. It is best to use dry pulses within one year of purchase.

Save on meal preparation time by cooking more beans, chickpeas, peas or lentils than needed for one meal and store in the refrigerator or freezer. To refrigerate: cool the cooked pulses then store the pulses in the cooking water. If there is not enough cooking water to cover the pulses, add boiled water to prevent the pulses from drying out. Store in a covered container for one to three days. To freeze: cool the pulses, then store in plastic, metal or glass containers or plastic bags. Fill the container 2/3 full. Freeze in 1 to 2 cup (250 mL to 500 mL) portions, ready to add to soups, casseroles or other favourite dishes.

Refried Beans

2 cups	kidney beans, cooked and drained	500 ml
2	slices bacon	2
1/4 cup	onion, chopped	50 ml
	dash hot pepper sauce
1/4 tsp	chili powder	1 ml
1/4 tsp	salt	1 ml
1	clove, garlic	1
1 - 2 tbsp	vegetable oil	15 - 25 ml

Mash beans thoroughly. In small saucepan cook bacon to crisp. Drain on paper towel and crumble. In bacon fat, sauté onion until soft. Cool slightly. Combine all ingredients in medium bowl and mix thoroughly. Add just enough oil to make mixture smooth. Makes 2 cups (500 ml) or 8 - 1/4 cup servings.

(Per serving: 113 calories, 4.4 g protein, 6.1 g fat, 11 g carbohydrate, 1.7 g dietary fiber, 102 mg sodium, 197 mg potassium).

Honey Spiced Baked Beans

2 cups	white pea beans	500 ml
	cold water
1/4 lb	bacon, cut into 1" (2.5 cm) pieces	125 g
½ cup	chopped onion	125 ml
½ cup	honey	125 ml
1/4 cup	chili sauce	50 ml
1/4 cup	ketchup	50 ml
1 tbsp	vinegar	15 ml
1 tbsp	Worcestershire sauce	15 ml
1 tsp	dry mustard	5 ml
1/4 tsp	pepper	1 ml

Place beans in a large pot and cover with cold water. Bring to a boil. Boil for 2 minutes, remove from heat and allow to stand for 1 hour. Drain beans. Turn beans into a 3 quart (3 L) casserole or bean pot. Add bacon and onion. Combine remaining ingredients and add to beans. Add enough water to barely cover the beans. Bake covered at 300F (150C) for 3 to 4 hours or until tender. Add more water as needed to keep beans barely covered. Makes 10 servings.

(Per serving: 250 calories, 11 g protein, 5.6 g fat, 41 g carbohydrate, 7 g dietary fiber, 169 mg sodium, 653 mg potassium).

Spanish Rice and Lentil Pilaf (a microwave recipe)

½ cup	green lentils	125 ml
½ cup	long grain rice	125 ml
1	can (19 oz/540 ml) stewed tomatoes	1
1	onion, chopped	1
1	green pepper, chopped	1
1½ tsp	chili powder	7 ml
2 cups	beef stock	500 ml
1 cup	shredded Cheddar cheese	250 ml

In 3 quart (3 L) microwave casserole, combine all ingredients. Cover and microwave on high for 8 to 10 minutes or until boiling. Microwave at medium for 40 to 45 minutes or until lentils and rice are tender and most of the liquid is absorbed. Let stand covered for 5 minutes. Salt and pepper to taste. Serve, garnished with cheese. Makes 4 servings.

(Per serving: 347 calories, 18 g protein, 11 g fat, 46 g carbohydrate, 5.3 g dietary fibre, 1110 mg sodium, 744 mg potassium).

Pasta E Fagioli

3 tbsp	vegetable oil	45 ml
1	large onion, chopped	1
2	garlic cloves, minced	2
1	small green pepper, chopped	1
3	celery stalks, chopped	3
½ cup	shredded carrots	125 ml
1	can (19 oz/540 ml) tomatoes	1
1 cup	pinto beans	250 ml
5 cups	beef bouillon	1.25 L
2 tbsp	chopped fresh parsley	25 ml
1 tsp	basil	5 ml
1 cup	small tube macaroni	250 ml
	salt and pepper to taste
	Parmesan cheese

Pour oil into large saucepan. Sauté onion, garlic, green pepper, celery and carrots in oil until soft. Add tomatoes and cook, stirring constantly for 1 to 2 minutes. Add beans and bouillon and seasonings. Bring to a boil. Reduce heat to medium-low, cover and cook until beans are tender, about 1½ hours. Stir in macaroni and cook until macaroni is tender, about 8 minutes. Serve each portion sprinkled with Parmesan cheese. Makes 8 servings.

(Per serving: 253 calories, 12 g protein, 8.3 g fat, 34 g carbohydrate, 4.2 g dietary fibre, 1117 mg sodium, 667 mg potassium). NOTE: Analysis based on beef bouillon cubes.

Canadian Baked Lentils

1 lb	washed lentils ( 2 1/3 cups)
1 - 2 tsp	salt	5 - 10 ml
1/3 cup	molasses	75 ml
1 tsp	dry mustard	5 ml
2 tbsp	minced onion	25 ml
5 cups	water	1.25 L
½ cup	ketchup	125 ml
1/4 tsp	Worcestershire sauce	1 ml
4	slices bacon (optional)	4
	or cooked sausage

Combine lentils, salt and water in a heavy saucepan. Bring to a boil, cover pot and simmer for 30 minutes. Without draining lentils, stir in remaining ingredients and top with bacon slices. Cover and bake at 350°F for one hour. Uncover and brown bacon. Makes 12 - ½ cup servings.

(Per Serving: 165 calories, 11 g protein, .5 g fat, 31 g carbohydrate, 4.2 g dietary fiber, 525 mg sodium, 532 mg potassium). NOTE: Bacon (or cooked sausage) was not included in this analysis as it was listed as optional.