Pulses

Lentil Granola Bars

Ingredients: 2/3 cup shredded coconut 2 cups quick-cooking rolled oats 1 cup brown sugar 1/3 cup pellet-like bran cereal 1/2 tsp cinnamon 3/4 cup lentil puree* 1/2 cup canola oil 1 egg, beaten 1/2 tsp vanilla extract 1/4 cup mini semi-sweet chocolate chips, dried cranberries or raisins   Directions:  Preheat oven to 350F. Make sure rack is in centre of oven. In medium bowl, mix coconut, oats, brown sugar, cereal and cinnamon. Add lentil purée, oil, egg, and vanilla. Mix until dry ingredients are just moistened. Spread over a 10 ½ x 16 (25 x 40 cm) non-stick cookie sheet. Bake 30 minutes, or until lightly browned. While bars are still warm, add chocolate chips, dried cranberries or raisins on top and cut into 35 bars.   *Lentil Puree: Rinse and drain a 19-ounce can of lentils. Place in food processor, add ¼ cup hot water, and puree until the mixture is very smooth, adding more water in small amounts to reach desired consistency, similar to baby food, about 5 minutes. Scrape down sides of the bowl as needed. Refrigerate or freeze unused lentil puree for your next batch!   Recipe adapted from: Pulse Canada

Bean burritos

What you need: 1 cup of cooked brown rice 1 14 oz can kidney, black or pinto beans drained and rinsed 1 cup of corn kernels, canned or frozen ¾ cup of mild salsa 10 flour tortillas (25 cm), warmed 1 ¼ cups of shredded cheddar cheese How to: In a non-stick pan over medium heat, stir together rice, beans, corn and salsa. Cook for three to four minutes or until warmed through. Divide mixture evenly between the tortillas. Sprinkle with cheese. Roll up tortillas and cut in half to serve. Serves 20 children Reference:  LEAP Food Flair, Legacies Now, p. 166.  

Double Chocolate Black Bean Brownies

Grand Price Winner – 2016 Healthy Start Recipe Challenge What you need: 2 cans black beans, drained, rinsed and mashed* 1½ cups whole wheat flour 1 cup unsweetened cocoa powder 2 tsp baking powder 1 tsp. salt 6 large eggs 2 cups granulated sugar ½ cup unsweetened applesauce ¼ cup canola oil 4 tsp. vanilla ½ cup miniature semi-sweet chocolate chips How to: Preheat oven to 350°F (180°C). Line two 8-inch (20 cm) square metal baking pans (or one larger pan) with foil, leaving a 2-inch overhang at opposite ends. Lightly spray foil with non-stick cooking spray. In a large bowl, combine beans, flour, cocoa powder, baking powder and salt. With a wooden spoon, beat in eggs, sugar, applesauce, oil and vanilla until well blended. Stir in chocolate chips. Pour batter into prepared pans. Bake for 40 minutes or until just a few moist crumbs cling to a tester inserted in the centre. Do not over-bake. Let cool in pan on a wire rack. Using foil overhangs as handles, remove from pan and transfer brownies to a cutting board. Cut into squares. *To mash beans, put in food processor. Add a little water if it won’t purée. Submitted by: Playcare Children’s Services Inc, Kindersley, SK Recipe modified from Ontario Public Health Association, Nutrition Resource Centre: Bake it up!  

Cabbage and red bean salad

Ingredients 3 cups of chopped cabbage 1 can of red beans, rinsed 2 green onions, chopped 1 red pepper, diced ¼ cup feta cheese, diced ¼ cup chopped parsley ¼ cup lemon juice 2 tbsp olive oil 2 pressed cloves of garlic Directions Mix the chopped vegetables, feta and parsley in a large bowl. Add the remaining ingredients. Mix well and serve. Reference: Anne Lindsay Light Cooking

Khichri

What you need: 1 cup basmati or long grain rice ½ cup small yellow lentils 1 potato, diced 1 carrot, diced 1 cup chopped cauliflower 1 cup peas 1 tsp. salt 1 ½ tbsp. non-hydrogenated margarine How to: Wash rice and lentils together a few times until the water is clear. Soak for at least an hour or overnight. Wash rice and lentil mixture one more time and place in a large pot to boil with three or four cups of water. Once the mixture boils, add vegetables and salt. Lower heat to medium and cook for about 25 minutes, until soft. Add more water if needed. Remove from heat and add margarine. Serves four to six children. *Reference: LEAP Food Flair, Legacies Now, p. 167.    

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