Pulses (dried beans, peas and lentils) are high in fibre, low in fat and sodium, are great sources of protein and minerals, and are cholesterol-free. Here are some delicious recipes using pulses for you to try out at home. Enjoy!!

The Original Bean Pie

• soak pinto beans overnight
• ½ cup cooked, mashed Pinto beans (1 cup of cooked beans=½ cup mashed beans)
• ½ cup melted margarine
• 1 tbsp vanilla
• 1½ cups brown sugar
• ½ cup coconut
• 2 eggs well beaten
• 9" unbaked pie shell
• pecan halves (optional)

Cover the beans with sufficient water and allow to soak overnight. Next morning, drain the soaking water and add boiling water to beans. Simmer the beans on stove until soft; stir regularly. It is very important to cook the beans until quite soft to improve the digestibility and tastiness. Drain beans and mash in blender. Add remaining ingredients; blend well. Pour into unbaked pie shell. Decorate with pecan halves. Bake at 350 degrees for 45 minutes. Makes 1 pie.
Suggestion: soak 3 to 4 cups of pinto beans and freeze unused mashed beans for later use.

He-Man Chili

• 2 tbsp vegetable oil
• 2 cups chopped onions
• 2 cloves garlic minced
• 1 large red pepper, chopped
• 1 cup chopped celery
• 1 lb. trimmed sirloin steak
• 2 tbsp chili powder
• 1 tsp cumin
• ¼ red pepper sauce
• 1 can (28 oz/796 ml) tomatoes, undrained
• 4 cups cooked red kidney beans
• 1 tbsp lemon juice
• 2 tsp Worcestershire sauce
• salt and pepper to taste

In a large saucepan or stock pot, heat 1 tbsp oil over medium heat. Cook onions and garlic until soft about 5 minutes. Add pepper and celery and cook until softened about 5 minutes longer. Remove and set aside. Cut steak into ½ inch cubes. Add rest of oil to saucepan and brown steak over medium heat. Combine vegetables and browned steak in pan, and reduce heat to low. Stir in seasonings. Cook and stir 1 minute. Add tomatoes and beans. Bring to a boil. Then reduce heat to low. Cover and simmer 40 minutes or until meat is tender. Stir in lemon juice, Worcestershire sauce and salt and pepper to taste. Makes 8 servings. NOTE: Can be refrigerated for 3 days or frozen up to 2 months.

Oatmeal-Lentil Chip Cookies

• 1 cup margarine or butter
• 1 cup brown sugar
• ¾ cup lentil puree
• 1 tsp vanilla
• 2 eggs
• 1½ cups flour
• 1 cup quick cooking rolled oats
• 1 tsp baking soda
• ½ tsp salt(optional)
• ½ tsp cinnamon
• 2 cups chocolate chips
• 1 package of "Smarties" (optional)

Combine margarine, sugar and lentil puree, then add vanilla and eggs. Stir in dry ingredients. Mix in chocolate chips. Drop onto greased baking sheet, and place "smarties" on top. Bake at 375°F(190°C) for 12-14 minutes. Lentil Puree: wash lentils, cover with water and simmer until tender(30-45 minutes.) Drain. Puree in blender with enough stock to make a pumpkin-like consistency.

For more receipes click on:
Food Manitoba
http://foodmanitoba.ca/recipes_categories.php
Manitoba Pulse Growers
http://manitobapulse.ca/fnutrition.html