Lentil
Zucchini Boats
A
contest winner!
| 2 |
Green
onions, finely chopped |
2 |
| 1 |
Garlic
clove, minced |
1 |
| 15
ml |
Canola
oil |
1
tbsp |
| 250
ml |
Sliced
fresh mushrooms |
1
cup |
| 544
ml |
Canned
Lentils |
19
oz |
| 25
ml |
French
onion soup mix |
2
tbsp |
| 5
ml |
Salt |
1
tsp |
| 50
ml |
Water |
1/4
cup |
| 3 |
Medium
zucchini |
3 |
| 3 |
Sweet
green peppers |
3 |
| 25
ml |
Unico
Italiano salad dressing |
2
tbsp |
| 50
ml |
Grated
parmesan cheese |
1/4
cup |
|
Nutritional
Analysis
(per serving)
Calories 84
Total Fat: 4 g
Saturated Fat: 0.5 g
Protein: 4.5 g
Carbohydrates: 11 g
Cholesterol: 3 mg
Sodium: 316 mg
Potassium: 193 mg
Folic Acid: 17 mcg
Total Fiber 4 g
Soluble 1 g
Insoluble
3 g
|
|
- Preheat oven
to 350 degrees F.
- In a skillet,
sauté onion and garlic in oil. Add mushrooms and lentils.
- In a bowl,
dissolve soup mix and salt in water and add to lentil mixture. Keep
warm while preparing the other vegetables.
- Halve zucchini
and peppers and scoop out centers. Brush 1/2 tsp. Italiano dressing
on the inside of each vegetable half.
- Fill zucchini
and peppers with lentil mixture. Place on nonstick cookie sheet. Sprinkle
with parmesan cheese.
- Bake 15-20
minutes, or until tender.
Serves 12
Recipe taken
from "Discover the Pulse Potential: Peas Beans Lentils Chickpeas"
by The Saskatchewan Pulse Crop Development Board
Contact the
Board at:
P.O. Box 516
Regina, Saskatchewan, Canada
S4P 3A2
|
|
Bean
and Hamburger Chowder
This
is a change from the conventional chunky seafood chowders. Serve with
fresh bread. A comforting meal on a cold night
|
|
| 544
ml |
Canned
Black Beans |
19
oz |
| 544
ml |
Canned
Pinto Beans |
19
oz |
| 3.5
L |
Water |
14
cups |
| 1 |
Bay
Leaf |
1 |
| 15
ml |
Salt |
1
tbsp |
| 1
L |
Cubed
Potato |
4
cups |
| 250
ml |
Chopped
Carrot |
1
cup |
| 250
ml |
Chopped
Celery |
1
cup |
| 125
ml |
Pearl
Barley |
1/2
cup |
| 375
ml |
Chopped
Onion |
1
1/2 cups |
| 50
ml |
Butter |
1/4
cup |
| 454
g |
Lean
Ground Beef or Veal |
1
lb |
| 796
ml |
Canned
Tomatoes |
28
oz |
| 5
ml |
Ground
Black Pepper |
1
tsp |
|
Nutritional
Analysis
(per serving)
Calories 210
Total Fat: 6 g
Saturated Fat: 2 g
Protein: 12 g
Carbohydrates: 27 g
Cholesterol: 20 mg
Sodium: 474 mg
Potassium: 694 mg
Folic Acid: 64 mcg
Total Fiber 5 g
Soluble 2 g
Insoluble 3 g
|
|
- Drain and
rinse beans.
- In a large
sauce pan or Dutch oven, combine beans, water and bay leaf, cover
and bring to a boil. Reduce heat and simmer for 10 minutes.
- Add salt,
potato, carrot, celery and barley. Simmer until barley is tender,
about 30 minutes.
- In a skillet,
sauté onion in butter. Add beef and brown. Drain off excess
fat. Add tomatoes, cook 10 minutes, stirring frequently.
- Add beef mixture
to bean mixture when barley is tender. Add pepper. Bring chowder mixture
to a boil.
- Remove bay
leaf before serving.
Serves 17
Recipe taken from "Discover the Pulse Potential: Peas Beans Lentils
Chickpeas"
by The Saskatchewan Pulse Crop Development Board
Contact the
Board at:
P.O. Box 516
Regina, Saskatchewan, Canada
S4P 3A2
|
Black
Bean Quesadillas
The
Quesadilla is the grilled cheese sandwich of the '90s. These can be
baked or individually cooked in a skillet for a quick lunch, easy snack
or appetizer
| 8 |
Small
(7-inch diameter) flour tortillas |
| 1/2
cup |
Salsa |
| 1
cup |
Canned
black beans, lightly mashed |
| 1/2
cup |
Grated
cheese (Cheddar, Monterey Jack or Mozzarella) |
| 4
tbsp |
Fresh
coriander leaves |
- Place
4 tortillas on large baking sheet. Spread each with salsa, leaving
about 1/2 inch border. Sprinkle each with beans, cheese and coriander.
Top each with another tortilla, pressing down lightly.
- Bake
in preheated 400F oven 6 to 10 minutes or until lightly browned and
crisp, turning over part way through. Or cook individually in nonstick
or lightly oiled skillet over medium-high heat until both sides are
lightly browned and crisp.
- Let
stand a few minutes before cutting each one into quarters. (Kitchen
scissors cut them easier than a knife.)
Makes
4 servings or 16 appetizer wedges.
Recipe
taken from The Toronto Star
Wednesday, November 12, 1997
|
Oriental
Lentil-Rice Salad
An
unusual salad with lots of flavour and crunch
| 125
ml |
Canola
Oil |
1/2
Cup |
| 25
ml |
Cider
Vinegar |
2
tbsp |
| 25
ml |
Lemon
Juice |
2
tbsp |
| 25
ml |
Soy
Sauce |
2
tbsp |
| 2
ml |
Salt |
1/2
tsp |
| 540
ml |
Canned
Lentils |
2
Cups |
| 500
ml |
Cooked
Rice |
2
Cups |
| 284
ml |
Can
Sliced Mushrooms, drained |
10
oz |
| 250
ml |
Sliced
Celery |
1
cup |
| 284
ml |
Can
Mandarin Oranges, drained |
10
oz |
| 25
ml |
Sliced
Green Onion |
2
tbsp |
| 125
ml |
Slivered
Almonds |
1/2
cup |
|
Nutritional
Analysis
(per serving)
Calories 158
Total Fat: 8 g
Saturated Fat: 1 g
Protein: 5.5 g
Carbohydrates: 19 g
Cholesterol: 0 mg
Sodium: 278 mg
Potassium: 283.5 mg
Folic Acid: 39 mcg
Total Fiber 4 g
Soluble 1 g
Insoluble 3 g
|
|
- In
a container with a tight-fitting lid, combine oil, vinegar, lemon
juice, soy sauce and salt. Shake well.
- Combine
lentils, rice and mushrooms.
- Pour
Dressing over lentil mixture, cover and chill at least 1 hour.
- Just
before serving, add celery, mandarin oranges, onion and almonds.
Serves
12
Recipe
taken from "Discover the Pulse Potential: Peas Beans Lentils Chickpeas"
by The Saskatchewan Pulse Crop Development Board
Contact
the Board at:
P.O. Box 516
Regina, Saskatchewan, Canada
S4P 3A2
|
|