Baking With Pulses

baking with beans, peas, lentils & chickpeas
Pulses are the nutritionally dense, dry, edible seeds of

legumes, including peas, beans, lentils and chickpeas.
Adding pulses to your baking will boost the protein, fibre,
vitamin and mineral content. Pulses are good for you, for
food and for the farm!
YELLOW PEAS (SPLIT) BLACK BEANS GREAT NORTHERN

BEANS
Contents
table of
PULSE INFORMATION COOKIES

Buying & Storing Pulses // 4 Hiker’s Cookies // 22
Baking with Pulses // 5 Spiced Carrot Softies // 23
How to Prepare Pulses // 6 Chocolate Chip Oat
Cookies // 24
BREADS & BISCUITS Butterscotch Cookies // 25
Baked Biscuits // 8
Lemon-Blueberry Scones // 9 CAKES
No Knead Lentil Bread // 10 Lemony Chickpea Cake // 26
Slow Cooker Cinnamon Buns // 11 Apple Cake with Warm
Best Ever Nut Bread // 12 Cranberry Sauce // 27
Pumpkin Loaf // 13 Snackin’ Bean Cake // 28
Warm Chocolate Cakes // 29
CUPCAKE & MUFFINS Apple Peanut Butter Cake // 30
Chocolate Cupcakes // 14
Blueberry Oatmeal Muffins // 15 PIES
Cranberry Orange Muffins // 16 Pina Colada Cream Pie // 31
Carrot Spice Muffins // 17 Lentil Fudge Pie // 32
Maple Syrup Pie // 33
BARS & SQUARES
Raspberry Chews // 18
Black Bean Brownies // 19
Granola Bars // 20
Maple Syrup Bars // 21
GREEN LENTILS RED LENTILS (SPLIT) CHICKPEAS/

GARBANZO BEANS
Buying & Storing Pulses
Canned Pulses Dry Pulses

BUYING CANNED PULSES BUYING DRY PULSES
Canned pulses are convenient as they are pre-cooked Look for dry pulses in the ethnic, bulk, or canned
and ready to use. Look for canned pulses in the food sections of your grocery store. When buying
canned foods sections of the store. dry pulses, look for:
• Always drain and rinse well before use. • Uniform size;

• Reduce the sodium content of regular canned • Brightly coloured seeds;
pulses by 40% by draining and rinsing before • Smooth skins without chips or shriveled coats.
using or try No Salt Added canned pulses.
• A 19 oz (540 mL) can of pulses drained is equal STORING DRY PULSES
to 2 cups (500 mL) of cooked pulses. • Store in a tightly covered container in a cool,
• A 14 oz (398 mL) can of pulses drained is dry place.
equal to 1 1/4 cup (300 mL) of cooked pulses. • If exposed to light, pulses tend to lose their
colour but flavour, nutrition and texture will
STORING CANNED PULSES not be affected as long as they are tightly sealed.
• Unopened canned pulses store well in a cool, • It is best to use dry pulses within one year
dry place for up to one year or until the best of purchase.
before date on the can. • The longer pulses are stored, the drier they
• Opened, drained and rinsed canned pulses become. This means they may take longer to
can be stored the same as cooked pulses cook and remain slightly chewy after cooking.
(see below).
STORING COOKED PULSES

• Cooked pulses store well for 1 to 3 days in the
refrigerator in airtight containers.
• Freezing cooked pulses is a great time saver and
they keep for up to 6 months.
TO FREEZE
• Drain cooked pulses then let cool;
• Lightly pat dry to remove some surface moisture;
• Measure out into 1 or 2 cup (250 or 500 mL)
portions into airtight containers or lay flat in
plastic freezer bags.
4 | Buying & Storing Pulses

Baking with Pulses
Benefits of Baking with Pulses HOW TO MAKE PULSE PURÉE

• Boost the protein, fibre, vitamin and mineral PLACE cooked or rinsed and drained canned
content when adding pulses to your baking. pulses into a food processor.
• The high protein content of pulses improves the ADD 1/4 cup (60 mL) water for every 1 cup
texture of baked goods. (250 mL) cooked pulses.
• The high fibre content and moisture from pulses BLEND to make a smooth purée, with a
extends the shelf life of baked goods. consistency like canned pumpkin.
ADD additional water 1 tablespoon (15 mL)
at a time if needed to reach desired consistency.
TIPS WHEN BAKING WITH PULSES STORE in airtight container in refrigerator for
• Lentils or white beans (eg. Great Northern,
1 or 3 days or freeze for up to 6 months.
navy, cannellini, white kidney or white pea
beans) work best, but split yellow peas can be
used on occasion. HOW TO ADD PULSE PURÉE
• Baked goods may be heavier and more dense ADD 1/2 cup (125 mL) pulse purée into cookie,
when made with pulses, while crusts are muffin or any other baked good recipe to boost fibre
smoother and remain fresher for a longer time. and protein content.
• The high moisture content of pulse purées may COMBINE the wet ingredients as per the recipe
require longer baking times. (egg, butter or oil, sugar and/or vanilla) then beat/
• Pulse flours absorb more moisture than other flours. blend in the pulse purée with those wet ingredients
More liquid or eggs may be necessary in baking. before adding the mixture to the dry ingredients.
BAKE as directed.
PULSE FLOURS
Pulse flours can be found in some grocery stores and HOW TO SUBSTITUTE WITH
most bulk, ethnic, or specialty food stores. Chickpea PULSE FLOUR
flour (also known as Garbanzo Bean Flour) and various SUBSTITUTE (1:1) up to half the wheat based
bean flours are usually the most commonly available. flour (including all purpose flour) in any baked goods
They can be used in a variety of recipes including cakes, recipe with an equal amount of chickpea flour to add
muffins and cookies. Pulse flours are often used in iron, folate, fibre and protein.
gluten-free recipes to boost fibre.
HOW TO SUBSTITUTE WITH
HOW TO USE PULSES IN BAKING PULSE PURÉE
Pulses can be incorporated into baked goods as a purée REPLACE 1/2 the butter or oil with an equal
or flour. Pulse purées can be made from canned or amount of pulse purée to lower the fat.
boiled pulses.
Baking with Pulses | 5

How to Prepare Pulses
Split Peas Beans

1. Remove any shriveled peas. 1. Remove any shriveled or broken beans.
2. Rinse split peas with water - no need to soak! 2. Rinse the beans under cold running water.
3. Combine split peas and water, bring to a boil. 3. Soak your beans.
4. Simmer for 20 - 30 minutes.
OVERNIGHT SOAK. Add 3 cups (750 mL) cool
water for every 1 cup (250 mL) dry beans making sure
beans are covered completely. Soak for 8 - 24 hours.
Cooking Tips Drain soaking water and rinse beans with cool water.
QUICK SOAK. Place 1 cup (250 mL) of beans in a large

pot with 3 cups (750 mL) of water. Bring to a boil for 3
minutes then remove from heat and let stand for 1 hour.
For every 1 cup (250 mL) of split peas, use 2 cups
Drain soaking water and rinse beans in cool water.
(500 mL) of water.
4. Combine soaked beans and water, bring to a boil.
Split peas get softer the longer they cook.
5. Simmer for 60 to 90 minutes or until beans
Vary cooking time accordingly.
reach desired tenderness.
6. When ready, drain any excess liquid and
gently rinse.
Cooking Tips for all Pulses
1 cup dry = 2.5 cups cooked

Cooking Tips
Use unsalted water - salt toughens
pulses during cooking.
For every 1 cup (250 mL) of beans, use 3 cups
Lemon, vinegar and other acidic (750 mL) of water.
ingredients slow the cooking process.
Add them once the pulses are tender. Bean cooking time varies by type. When a bean is
fully cooked, the skin is still intact but the bean
Using baking soda to aid cooking pulses is can easily be smashed between two fingers.
not recommended unless you have hard
water. If you need to add baking soda, limit Pre-soak beans then boil for 10 - 12 minutes in
the amount to 1/8 tsp per 2 cups (0.5 mL fresh water before adding to your slow cooker.
per 500 mL) water.
During hot weather, soak beans in the
refrigerator to prevent fermentation.
6 | How to Prepare Pulses

Lentils Chickpeas
1. Remove any shriveled lentils. 1. Remove any shriveled or broken chickpeas.
2. Rinse lentils with water - no need to soak! 2. Rinse chickpeas under cold running water.
3. Combine lentils and water, bring to a boil. 3. Soak your chickpeas.
4. Simmer for 5-20 minutes, until tender.
OVERNIGHT SOAK
Use 3 cups (750 mL) of cold water for each
Cooking Tips 1 cup (250 mL) of chickpeas. Let stand for
8-24 hours and drain.
QUICK SOAK
Use 3 cups (750 mL) of cold water for each 1 cup
For every 1 cup (250 mL) of lentils, use 3 cups (250 mL) of chickpeas. Boil for 3 minutes and remove
(750 mL) of water. from heat. Cover and let stand for one hour. Drain
soaking water and rinse chickpeas with cool water.
Different lentils require different cooking
time. Softer red/split lentils require shorter 4. Combine chickpeas and water.
cooking times and are great for soups. 5. Bring to a boil. Simmer for 90 minutes to 2 hours.
Firmer lentils (green lentils for example)
take a bit longer to cook and are ideal
for salads.
Cooking Tips
For every 1 cup (250 mL) of chickpeas, use 3 cups

(750 mL) of water.
Once cooked, chickpeas can be refrigerated

in their liquid for up to a week. Just drain
and add to salad, soups or sides for a quick
protein punch.
How to Prepare Pulses | 7

Baked Biscuits
Servings: 15 biscuits
INGREDIENTS DIRECTIONS
1 3/4 cup (425 mL) all-purpose flour 1. Preheat oven to 425ºF (220ºC).
1 Tbsp (15 mL) baking powder 2. In a medium sized bowl, combine flour, baking
1 Tbsp (15 mL) granulated sugar powder, sugar and salt.
Dash salt 3. Cut margarine into mixture and add lentil purée
1/4 cup (60 mL) unsalted margarine (still cutting) until it resembles coarse oatmeal.
2/3 cup (150 mL) lentil purée * 4. Add milk and fold into flour mixture until
2/3 cup (150 mL) 1% milk ingredients are just incorporated.
5. Turn out dough onto a lightly floured surface
and pat down to 1 1/2 - 2-inches (4 - 5 cm)
inches thick. Cut out biscuits with a 2-inch (5
* Lentil Purée: Drain and rinse a
cm) cookie cutter. Dust cookie cutter with flour
14 oz (398 mL) can of lentils. Place lentils in a
to help prevent dough from sticking.
food processor and add 1/4 cup (60 mL) water.
6. Place biscuits on baking sheet at least 1-inch
Blend until smooth and the consistency of
(2.5 cm) apart.
canned pumpkin. If needed, add more water
7. Bake for 14-16 minutes, or until golden. Serve
1 Tbsp (15 mL) at a time to reach desired
immediately!
consistency. Measure out what you need and
then freeze any leftover purée in a freezer bag
or airtight container. NUTRIENTS
Per Serving (1 biscuit)
103 Calories, 4 g Fat, 1 g Saturated Fat,
1 mg Cholesterol, 15 g Carbohydrate,
1 g Fibre, 2 g Sugar, 3 g Protein, 78 mg Sodium,
78 mg Potassium, 71 mcg Folate, 1 mg Iron
8 | Breads & Biscuits

Lemon-Blueberry Scones
Servings: 8 scones
INGREDIENTS 3. In a bowl or bowl of a food processor, combine

1/4 cup (60 mL) dry red lentils flour, oats, brown sugar, baking powder, baking
2 cups (500 mL) all-purpose flour soda, salt and lemon zest. Add butter and pulse
1/2 cup (125 mL) oats or blend with a fork or pastry blender until well
combined, with pieces of butter the size of peas
1/4 cup (60 mL) brown sugar
remaining. If you used a food processor, transfer
2 tsp (10 mL) baking powder
to a bowl. Add blueberries and drained lentils
1/4 tsp (1 mL) baking soda and toss a bit.
1/4 tsp (1 mL) salt 4. In a small bowl stir buttermilk and egg together
2 Tbsp (30 mL) lemon zest with a fork. Add to flour mixture and stir with
1/3 cup (75 mL) cold butter, cut into chunks a spatula just until combined. Turn dough out
1 cup (250 mL) fresh or frozen blueberries onto a baking sheet that has been sprayed with
(don’t thaw them) nonstick spray or lined with parchment, and pat
2/3 cup (150 mL) buttermilk into a circle that’s about 1-inch (2.5 cm) thick.
1 large egg 5. Sprinkle with coarse sugar and cut into 8
1 Tbsp (15 mL) coarse sugar, for sprinkling (optional) wedges with a sharp knife. Pull each wedge apart,
leaving about an inch (2.5 cm) of space between
them. Bake for 20 minutes, or until golden.
DIRECTIONS
1. In a small saucepan, cover red lentils with water
NUTRIENTS
by an inch or two (2.5 - 5 cm) and bring to a
Per Serving (1 scone)
simmer; cook for 15-20 minutes, until soft. Drain
well and set aside.
2. Preheat oven to 400ºF (200ºC).
Breads & Biscuits | 9

No Knead Lentil Bread
Servings: 8 slices/loaf
INGREDIENTS 3. When the surface of the dough/batter looks wet and is

1 cup (250 mL) canned lentils, drained and rinsed dotted with bubbles, flour the countertop and scrape
(half of a 19 oz/540 mL can)* the dough out onto it. Sprinkle it with a little more
3 cups (750 mL) all-purpose or bread flour, or flour and fold it over on itself once or twice, then
any combination of all-purpose and whole wheat, roughly shape into a ball. (It should be so wet and sticky
plus more for dusting that you couldn’t knead it if you wanted to – resist the
1/2 tsp (2 mL) active dry yeast urge to add more flour!) Dust with flour, cover with a
1 tsp (5 mL) salt cotton tea towel and let it sit/rest for an hour.
4. While the bread is resting, preheat the oven to 450°F
(230°C). Put a 6 - 8 quart heavy covered pot (cast
* Leftover lentils? No problem! Just place iron, enamel, Pyrex or ceramic) into the oven as it
in a plastic freezer bag or small airtight heats. When the dough is ready, carefully remove
container and freeze for up to 6 months. pot from oven. Slide your hand under towel and flip
A quick and nutritious addition to soups, the dough over into the pot; cover and bake for 30
salads or casseroles! minutes, then remove the lid and bake another 10 - 15
minutes, until it’s crusty and golden.
DIRECTIONS NUTRIENTS
1. Put the lentils and 1/2 cup (125 mL) water into the bowl Per Serving (1 slice or 1/8 recipe)
of a food processor and purée until smooth. 200 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol,
2. In a large bowl stir together the flour, yeast and salt. 40 g Carbohydrate, 4 g Fibre, 1 g Sugar, 7 g Protein,
Add the lentils along with 1 cup (250 mL) of water 315 mg Sodium, 53 mg Potassium, 92 mcg Folate,
and stir until blended; the dough will be shaggy and 3 mg Iron
sticky. Cover the bowl with plastic wrap or a dinner
plate and let it rest on the countertop at room
temperature for 18-24 hours.

Slow Cooker Cinnamon Buns
Servings: 8 buns
INGREDIENTS 4. Combine dry lentils and milk in a blender. Process

CINNAMON SUGAR until the lentils are broken down and the mixture is
2/3 cup (150 mL) brown sugar fairly smooth. Stir into the flour until well combined.
1 Tbsp (15 mL) corn starch 5. Transfer to a lightly floured surface and knead for
2 tsp (10 mL) ground cinnamon 10-15 seconds until the dough is smooth. Using a
rolling pin, roll dough into a 14 x 10-inch (35 x 25 cm)
DOUGH rectangle. Spread softened butter evenly over the
2 1/2 cups (625 mL) all-purpose flour rectangle with a brush or the back of a spatula.
2 tsp (10 mL) baking powder Sprinkle 3/4 of the cinnamon sugar mixture evenly
1/2 tsp (2 mL) baking soda over the rectangle. Roll the dough up from the short
1/2 tsp (2 mL) salt side. Cut into eight even rolls.
6 Tbsp (90 mL) unsalted butter, frozen 6. Place the cut rolls in the prepared cooker, cut side up.
1/3 cup (75 mL) dry split red lentils Sprinkle remaining sugar over top of the rolls. Secure
1 cup (250 mL) milk the slow cooker lid and cook for 2 hours on high. At
1/4 cup (60 mL) unsalted butter, room temperature the 1 hour mark, rotate the slow cooker insert, keeping
the lid on. This will allow for even heat distribution.
CREAM CHEESE ICING (OPTIONAL) 7. While the rolls are baking, optionally prepare the
1/4 cup (60 mL) cream cheese, softened cream cheese icing. In a bowl, mix together cream
1 Tbsp (15 mL) unsalted butter, softened cheese, butter, icing sugar and vanilla until smooth.
1/3 cup (75 mL) icing sugar Cover and reserve.
1/2 tsp (2 mL) vanilla extract 8. Once rolls are ready, remove the insert from the base,
remove the lid, and allow to cool for 15 minutes. Spread
icing evenly over the rolls and serve immediately.
DIRECTIONS
1. Line a 6-quart slow cooker with parchment paper.
2. Cinnamon Sugar: In a small bowl, combine brown
NUTRIENTS
Per Serving (1 bun not including icing)
sugar, corn starch and cinnamon. Set aside.
3. Dough: In a large bowl, combine flour, baking
powder, baking soda and salt. Grate in frozen butter
and combine until butter appears to be pea sized and
194 Potassium, 170 mcg Folate, 3 mg Iron
well distributed.

Best Ever Nut Bread
Servings: 28 slices (2 loaves)
2/3 cup (150 mL) butter 1. Preheat oven to 350°F (180°C).
2 cups (500 mL) sugar 2. Cream together butter and sugar. Beat in eggs,
4 eggs one at a time. Add split pea purée and water.
2 cups (500 mL) yellow split pea purée* 3. In a separate bowl, sift together dry ingredients,
except nuts. Stir into creamed mixture along
2⁄3 cup (150 mL) water
with chopped nuts.
3 1⁄3 cups (825 mL) sifted all-purpose flour
4. Bake in 2 well-greased 5 x 9-inch (13 x 23 cm)
2 tsp (10 mL) baking soda loaf pans for 60 to 70 minutes. When a toothpick
1 tsp (5 mL) salt inserted into the center of loaf comes out clean,
1/2 tsp (2 mL) baking powder the bread is done. Cool loaves and store in
1 tsp (5 mL) ground cinnamon airtight plastic bags.
1/2 tsp (2 mL) ground cloves
1/2 tsp (2 mL) ground nutmeg NUTRIENTS
1 cup (250 mL) chopped walnuts or pecans Per Serving (1 slice)
* Yellow Split Pea Purée: Rinse 1 cup (250 39 mg Cholesterol, 32 g Carbohydrate,
mL) dry split peas under cool running water. 1 g Fibre, 16 g Sugar, 5 g Protein,172 mg Sodium,
Place rinsed peas in a medium saucepan 119 mg Potassium, 83 mcg Folate, 1 mg Iron
with 2 1/2 cups (625 mL) water, bring to a
boil, reduce heat, cover and simmer for 45
minutes. Cool slightly and do not drain. In
small batches, mash or purée split peas with a
food processor, blender or potato masher until
it is the consistency of canned pumpkin. Add
more water 1 Tbsp (15 mL) at a time to reach
desired consistency.

Pumpkin Loaf
Servings: 14 slices
1 1/4 cup (300 mL) cooked lentils* or a 14 oz 1. Preheat oven to 350˚F (180˚C).
(398 mL) can no salt added lentils, drained and rinsed 2. Place lentils in a food processor. Add the water
1/3 cup (75 mL) water and blend until smooth and the consistency of
1 cup (250 mL) canned pumpkin purée canned pumpkin. Add additional water 1 Tbsp
1/4 cup (60 mL) canola oil (15 mL) at a time if more moisture is needed to
2 eggs reach the proper consistency.
3/4 cup (175 mL) granulated sugar 3. In a medium bowl, mix lentil purée, pumpkin, oil,
1 Tbsp (15 mL) orange zest eggs, sugar and orange zest.
4. In another bowl, combine flours, baking powder
1 cup (250 mL) all-purpose flour
and soda, cinnamon, cloves, ginger and salt. Add dry
1 cup (250 mL) whole wheat flour
mixture to pumpkin mixture and stir together.
2 tsp (10 mL) baking powder
5. Spray 5 x 9-inch (13 x 23 cm) loaf pan with cooking
1/2 tsp (2 mL) baking soda spray. Pour batter into pan. Bake loaf for 1 hour
1 1/2 tsp (7 mL) cinnamon or until a toothpick inserted in center comes out
1/4 tsp (1 mL) ground cloves clean. Cool for ten minutes and remove from loaf
1/4 tsp (1 mL) ground ginger pan to let cool completely on wire rack.
1/4 tsp (1 mL) salt
Canola oil cooking spray
NUTRIENTS
Per Serving (1slice)
* To get 1 1/4 cup (300 mL) cooked lentils, combine 180 Calories, 5 g Fat, 1 g Saturated Fat,
1/2 cup (125 mL) dry lentils with 1 1/2 cups (375 28 mg Cholesterol, 29 g Carbohydrate,
mL) water in a medium saucepan, bring to a boil 3 g Fibre, 12 g Sugar, 5 g Protein, 126 mg Sodium,
then simmer for 5-20 minutes until tender. Add 151 mg Potassium, 77 mcg Folate, 2 mg Iron
water as needed to keep the lentils covered. Once
cooked, rinse under cool water. Set aside to cool
before adding to recipe.

Chocolate Cupcakes
Servings: 18 cupcakes
INGREDIENTS 2. In a large bowl, whisk together flour, brown sugar,

CUPCAKES cocoa, baking powder, baking soda and salt, breaking
1 3/4 cups (425 mL) all-purpose flour up any lumps of brown sugar and cocoa.
1 cup (250 mL) packed brown sugar 3. In a bowl of a food processor, pulse lentils, oil,
3/4 cup (175 mL) cocoa and eggs until well blended; add milk, vanilla and
1 tsp (5 mL) baking powder instant coffee and pulse until smooth. Add to dry
1 tsp (5 mL) baking soda ingredients and whisk until combined.
1/4 tsp (1 mL) salt 4. Divide batter among paper-lined muffin tins, filling
1 cup (250 mL) canned lentils, them about 3/4 full. Bake for 25 minutes, until tops
drained and rinsed (half of 1-19 oz/540 mL can) are springy to touch. Tip them a bit in their pans
1/2 cup (125 mL) canola oil to let the steam escape and help them cool. Cool
2 large eggs completely before frosting.
1 1/2 cups (375 mL) milk
2 tsp (10 mL) vanilla extract FROSTING (OPTIONAL)
1 tsp (5 mL) instant coffee Sift together icing sugar and cocoa in medium bowl and
set aside. In a mixing bowl, cream butter until smooth.
FROSTING (OPTIONAL) Beat in vanilla and salt. Blend in icing sugar/cocoa
2 cups (500 mL) icing sugar mixture alternately with milk until frosting is smooth
3 Tbsp (45 mL) cocoa and spreading consistency. Add a little extra sugar or
3 Tbsp (45 mL) butter, at room temperature milk if needed to achieve a spreadable consistency. Once
1/2 tsp (2 mL) vanilla extract cupcakes are completely cooled, spread frosting on top.
Pinch, salt
2 Tbsp (30 mL) milk or cream NUTRIENTS
Per Serving (1 cupcake no frosting)
DIRECTIONS 20 mg Cholesterol,26 g Carbohydrate, 2 g Fibre,
1. Preheat oven to 350°F (180°C).
14 g Sugar, 4 g Protein, 150 mg Sodium, 141 mg
Potassium, 38 mcg Folate, 1.5 mg Iron
14 | Cupcake & Muffins

Blueberry Oatmeal Muffins
Servings: 12 muffins
1/4 cup (60 mL) dry split red lentils 1. Preheat the oven to 400˚F (200˚C) and line 12
1/4 cup (60 mL) old-fashioned (large flake) oats muffin cups with paper liners.
1 1/2 cups (375 mL) all-purpose flour 2. Bring the lentils and oats to a simmer in a
1/2 cup (125 mL) brown sugar, packed medium saucepan with 1 cup of water until the
1 Tbsp (15 mL) baking powder lentils are cooked and the oats are tender, about
10 minutes. Remove from heat and allow to cool
1/2 tsp (2 mL) ground cinnamon
to room temperature. Do not drain.
1/4 tsp (1 mL) salt
3. Whisk together the flour, sugar, baking powder,
1/2 cup (125 mL) milk cinnamon and salt in a large bowl.
1 large egg 4. Once the oatmeal and lentils have cooled to a
1/4 cup (60 mL) melted butter or canola oil lukewarm temperature, stir in the milk, egg and
1 cup (250 mL) fresh or frozen blueberries melted butter or oil. Add this mixture to the dry
(If using frozen berries, do not thaw) ingredients along with the blueberries (and any
other fruits or nuts you like) and stir just until
combined; do not worry about getting all the
lumps out of the batter.
5. Fill the paper-lined muffin cups and bake for 20
minutes, until pale golden and springy to the touch.
NUTRIENTS
Per Serving (1 muffin)
160 Calories, 4.5 g Fat, 2.5 g Saturated Fat,
2 g Fibre, 11 g Sugar, 4 g Protein,160 mg Sodium,
Cupcake & Muffins | 15

Cranberry Orange Muffins
2 cups (500 mL) all-purpose flour 1. Preheat oven to 375˚F (190˚C). Prepare muffin
1 1/2 tsp (7 mL) baking powder tins with large muffin cup liners or lightly grease
Dash salt sides of tin.
1/2 cup (125 mL) unsalted margarine 2. In a medium bowl, stir together flour, baking
powder and salt.
3/4 cup (175 mL) granulated sugar
3. In a mixing bowl, blend together margarine,
2 eggs
sugar and eggs. Add lentil purée, orange juice
1 cup (250 mL) lentil purée* and zest.
3/4 cup (175 mL) orange juice 4. Fold in dry ingredients until just blended and
zest of whole orange add cranberries.
1 1/4 cup (300 mL) whole cranberries, 5. Spoon mixture into prepared pan filling cups
fresh or frozen three-quarters of the way full.
6. Bake 20-25 minutes or until toothpick inserted
in center of muffins comes out clean.
* Lentil Purée: Rinse and drain a 19-ounce
(540 mL) can of lentils. Place in food processor,
add 1/2 cup (125 mL) water and blend until NUTRIENTS
smooth and the consistency of canned pumpkin. Per Serving (1 muffin)
Add additional water 1 Tbsp (15 mL) at a time 251 Calories, 9 g Fat, 1 g Saturated Fat,
if more moisture is needed to reach the proper 31 mg Cholesterol, 37 g Carbohydrate,
consistency. Unused lentil purée can stored in 2 g Fibre, 15 g Sugar, 5 g Protein, 47 mg Sodium,
an airtight container for 1 to 3 days in the 154 mg Potassium, 11 mcg Folate, 2 mg Iron
refrigerator or frozen for up to 6 months.
16 | Cupcake & Muffins

Carrot Spice Muffins
1/2 cup (125 mL) brown sugar 1. Preheat oven to 350˚F (180˚C). Spray muffin
3/4 cup (175 mL) granulated sugar tin lightly with nonstick spray.
1 tsp (5 mL) vanilla 2. Mix both sugars, vanilla, canola oil and eggs in
1/3 cup (75 mL) canola oil medium bowl until well blended. Add lentil
2 eggs purée and shredded carrots.
3. In separate bowl, combine flours, salt, baking
1 cup (250 mL) lentil purée*
soda, baking powder, cinnamon and nutmeg.
1 cup (250 mL) shredded carrots
Blend dry ingredients with lentil carrot
1 cup (250 mL) all-purpose flour mixture until fully incorporated.
3/4 cup (175 mL) whole wheat flour 4. Pour mix into prepared muffin pan and bake
Pinch salt for about 20-25 minutes. Check to see if they
1 tsp (5 mL) baking soda are done with a toothpick inserted in center;
1 tsp (5 mL) baking powder if removed clean, they are done.
1 tsp (5 mL) cinnamon 5. Remove from oven and let cool in tray for a few
1 tsp (5 mL) nutmeg minutes, remove, and let cool on cooling rack.
* Lentil Purée: Rinse and drain a 19-ounce

NUTRIENTS
Per Serving (1 muffin)
(540 mL) can of lentils. Place in food processor,
add 1/2 cup (125 mL) water and blend until
smooth and the consistency of canned pumpkin.
Add additional water 1 Tbsp (15 mL) at a time
if more moisture is needed to reach the proper
consistency. Unused lentil purée can stored in
an airtight container for 1 to 3 days in the
refrigerator or frozen for up to 6 months.
Cupcake & Muffins | 17

Raspberry Chews
Servings: 18 bars
BASE 1. Preheat oven to 375˚F (190˚C).
1 1/3 cup (325 mL) whole wheat flour 2. Base: In a medium bowl, combine the base dry
1/4 cup (60 mL) sugar ingredients and cut in margarine until coarse
1/2 tsp (2 mL) baking powder crumbs form. Stir in egg and mix thoroughly.
1/2 tsp (2 mL) cinnamon 3. Press base dough into a 9 x 13-inch (23 x 33 cm)
Pinch salt baking dish and bake for 10 minutes until firm.
1/2 cup (125 mL) reduced fat margarine 4. Cool and spread a thin layer of jam over base.
1 egg, slightly beaten 5. Reduce oven temperature to 350˚F (180˚C).
1/2 cup (125 mL) raspberry jam, or more as desired 6. Filling: Purée lentils in a blender or food
processor with the water until the mixture is
LENTIL FILLING very smooth and the consistency of canned
1 cup (250 mL) cooked or canned lentils, drained pumpkin. If needed, add more water 1 Tbsp (15
and rinsed (1/2 of a 19 oz/540 mL can) mL) at a time to reach desired consistency.
1/4 cup (60 mL) hot water 7. In separate bowl, combine dry ingredients for
3/4 cup (175 mL) brown sugar lentil filling. Mix in lentil purée, vanilla and eggs.
1/4 cup (60 mL) all-purpose flour Add coconut and pecans if desired. Spread
1 1/2 tsp (7 mL) baking powder mixture on top of jam.
Pinch salt 8. Bake until firm, about 35 minutes.
1/2 tsp (2 mL) vanilla 9. Cool and cut into 18 bars.
2 eggs, beaten
3/4 cup (175 mL) unsweetened shredded coconut NUTRIENTS
1/2 cup (125 mL) chopped pecans (optional) Per Serving (1 bar)
18 | Bars & Squares

Black Bean Brownies
Servings: 32 brownies
2/3 cup (150 mL) all-purpose flour 1. Preheat oven to 350°F (175°C).
Pinch salt 2. Lightly oil a 9 x 13-inch (23 x 33 cm) pan.
1/2 tsp (2 mL) baking powder 3. Sift flour, salt and baking powder together
1/2 cup (125 mL) cocoa powder in a bowl.
1/2 cup (125 mL) margarine 4. In a food processor, combine cocoa, margarine,
sugar, black beans, eggs and vanilla. Blend until
1 1/2 cup (375 mL) sugar
well mixed with little or no bean texture left.
1 cup (250 mL) cooked or canned black beans,
5. Stir wet mixture into dry ingredients until
drained and rinsed* moist. Pour the batter into the pan. Bake for 30
4 eggs minutes or until a knife inserted in the center
1 tsp (5 mL) vanilla comes out clean. Store these moist brownies in
an airtight container in the fridge.
* A 14 oz (398 mL) can of black beans drained
& rinsed yields 1 1/4 cups (300 mL) beans and a NUTRIENTS
19 oz (540 mL) can drained & rinsed yields 2 Per Serving (1 brownie)
cups (500 mL) beans. Store leftover beans in an 95 Calories, 4 g Fat, 1 g Saturated Fat,
airtight container for 3 days in the refrigerator 24 mg Cholesterol, 14 g Carbohydrate,
or 6 months in the freezer. 1 g Fibre, 10 g Sugar, 2 g Protein, 58 mg Sodium,
54 mg Potassium, 22 mcg Folate, 0.5 mg Iron
Bars & Squares | 19

Granola Bars
Servings: 35 bars
2/3 cup (150 mL) shredded coconut 1. Pre-heat oven to 350°F (175°C). Make sure
2 cups (500 mL) quick-cooking rolled oats rack is in center of oven.
1 cup (250 mL) brown sugar 2. In a medium bowl, mix coconut, oats, brown
1/3 cup (75 mL) pellet-like bran cereal sugar, cereal and cinnamon.
3. Add lentil purée, oil, egg and vanilla. Mix until
1/2 tsp (2 mL) cinnamon
dry ingredients are just moistened.
3/4 cup (175 mL) lentil purée*
4. Spread over a 10 1/2 x 16-inch (25 x 40 cm)
1/2 cup (125 mL) canola oil nonstick cookie sheet.
1 egg, beaten 5. Bake 30 minutes, or until lightly browned. While
1/2 tsp (2 mL) vanilla extract bars are still warm, drizzle chocolate over top
1/4 cup (60 mL) melted semi-sweet and cut into 35 bars.
chocolate chips
NUTRIENTS
* Lentil Purée: drain and rinse a 14-ounce Per Serving (1 bar)
(398 mL) can of lentils. Place in food processor, 107 Calories, 5 g Fat, 2 g Saturated Fat,
add 1/4 cup (60 mL) water. Blend until smooth 6 mg Cholesterol, 14 g Carbohydrate,
and the consistency of canned pumpkin. If 1 g Fibre, 8 g Sugar, 2 g Protein, 10 mg Sodium,
needed, add additional water 1 Tbsp (15 mL) 78 mg Potassium, 16 mcg Folate, 1 mg Iron
at a time to reach desired consistency. Unused
lentil purée can be refrigerated for up to 3
days or frozen in freezer bags or an airtight
container for up to 6 months.
20 | Bars & Squares

Maple Syrup Bars
Servings: 24 bars
BASE 1. Preheat oven to 350°F (180°C).
2 cups (500 mL) all-purpose flour 2. Base: In a food processor or mixing bowl, combine
1 cup (250 mL) brown sugar the flour and sugar. Add the butter pieces and pulse
1/2 cup (125 mL) butter, cut into pieces, or cut in until crumbly. Transfer into a greased
at room temperature 9 x 13-inch (22 x 33 cm) pan and press evenly into
bottom. Set aside.
FILLING 3. Filling: In a food processor or blender, purée beans
1 1/2 cups (375 mL) cooked white beans* and maple syrup. When smooth, add the eggs, sugar
or canned, rinsed and drained and butter and blend well.
2/3 cup (150 mL) maple syrup 4. Sprinkle chopped pecans evenly over base then
3 eggs pour filling over top. Bake for 30 minutes or until
1/2 cup (125 mL) brown sugar set in the middle and lightly browned. Cool to
1/2 cup (125 mL) melted butter room temperature.
1 cup (250 mL) chopped pecans 5. Optional garnish: In a double boiler, melt chocolate
over barely simmering water. Drizzle chocolate
GARNISH (OPTIONAL) over bars in a criss-cross pattern. Refrigerate the
2 oz (60 g) semi-sweet chocolate bars until chocolate has set. Cut bars into triangles
24 halved pecans and garnish each one with a pecan half.
* White beans include Great Northern, navy, NUTRIENTS

Per Serving (1 bar)
cannellini, white kidney or white pea beans.
Bars & Squares | 21

Hiker's Cookies
Servings: 24 cookies/20 bars
INGREDIENTS 3. For bars: Line a 9 x 13-inch (22 x 33 cm) baking pan

19 oz (540 mL) can, white beans* drained & rinsed with parchment paper allowing for 2 overlapping ends
1/4 cup (60 mL) pea butter or nut butter (peanut, to lift cooked bar out of pan.
almond, cashew, hazelnut) 4. In a food processor blend beans, pea butter, egg, oil
1 egg and brown sugar until combined and smooth.
3 Tbsp (45 mL) canola oil 5. In a large mixing bowl combine flour, oatmeal, trail
1 cup (250 mL) brown sugar mix, cinnamon, baking powder, baking soda and salt.
1 cup (250 mL) all-purpose flour 6. Stir bean mixture into dry ingredients until well
1 cup (250 mL) oatmeal combined. Mixture will be sticky.
1 1/2 cups (375 mL) Trail Mix of preference (nuts, seeds, 7. For Cookies: Spoon 2 Tbsp (30 mL) batter, spaced
dried fruits) evenly on the cookie sheets. Bake for 15 -18 minutes,
1 tsp (5 mL) cinnamon until bottom of cookie is browned and top is firm to
1/2 tsp (2 mL) baking powder the touch. Do not over bake or cookies will be dry.
1/2 tsp (2 mL) baking soda 8. For Bars: With moist hands or a large spoon dipped
1/2 tsp (2 mL) salt in water, press the mixture firmly into prepared pan
to compact. Bake for 35 – 40 minutes until lightly
MAPLE GLAZE browned on top and edges have pulled slightly from
2 Tbsp (30 mL) maple syrup the sides. Cool completely in pan. Use the sides of
1/4 cup (60 mL) icing sugar the parchment paper to lift out. Cut into bars.
9. Maple Glaze: In a small bowl, stir maple syrup and
icing sugar until smooth. Drizzle lightly over cookies
or bars. Allow glaze to harden prior to storing in an
* White beans include Great Northern, navy,
airtight container.
NUTRIENTS
DIRECTIONS Per Serving (1 cookie not including glaze)
1. Pre-heat oven to 350ºF (180ºC). 161 Calories, 6 g Fat, 1 g Saturated Fat,
2. For cookies: Lightly grease 2 cookie sheets. 8 mg Cholesterol, 23 g Carbohydrate, 2 g Fibre,
14 g Sugar, 4 g Protein, 132 mg Sodium, 1 mg Iron
22 | Cookies
Spiced Carrot Softies
Servings: 36 cookies
3/4 cup (175 mL) cooked or canned white beans, 1. Preheat oven to 350ºF (175ºC).
drained and rinsed* 2. Place beans in food processor, add the hot water
3 Tbsp (75 mL) hot water and purée until mixture is smooth and the
1 Tbsp (15 mL) canola oil consistency of canned pumpkin. Add additional
water 1 Tbsp (15 mL) at a time to reach desired
3/4 cup (175 mL) brown sugar, packed
consistency. Remove bean purée from food
2 eggs
processor and place in medium sized bowl.
1 1/2 cups (375 mL) carrots, grated and loosely 3. Blend together bean purée and canola oil. Add
packed brown sugar and eggs and cream together until
2 cups (500 mL) whole wheat flour smooth. Blend in grated carrots.
1 tsp (5 mL) baking powder 4. Mix together flour, baking powder, baking
1/2 tsp (2 mL) baking soda soda and spices. Add dry ingredients to wet
1 tsp (5 mL) cinnamon ingredients and mix until combined. Drop by
1/2 tsp (2 mL) nutmeg spoonful’s onto greased cookie sheet. Bake for
10 - 12 minutes or until cookie springs back
gently when pressed slightly.
* White beans include Great Northern, navy, 5. Let cool slightly. Remove from cookie sheet.
cannellini, white kidney or white pea beans. Cool completely and store in airtight container.
NUTRIENTS
Per Serving (1 cookie)
60 mg Potassium, 13 mcg Folate, 0.4 mg Iron
Cookies | 23
Chocolate Chip Oat Cookies
Servings: 16-24 cookies
1/2 cup (125 mL) canned white beans* or canned 1. Preheat oven to 375°F (190ºC). Line a cookie
lentils, drained and rinsed sheet with parchment paper or lightly spray
1 egg cookie sheet with cooking spray.
2 Tbsp (30 mL) canola oil 2. Purée beans (or lentils) with egg until smooth in
3/4 cup (175 mL) packed brown sugar blender.
1 tsp (5 mL) vanilla 3. In a medium bowl, beat canola oil, sugar and vanilla
1/2 cup (125 mL) semi-sweet chocolate chips or, using electric mixer until smooth. Add bean and egg
if desired, raisins purée and continue beating until well combined.
1 1/3 cup (325 mL) regular rolled oats 4. Add chocolate chips (or raisins) and oats and
3/4 cup (175 mL) whole wheat flour use wooden spoon to combine. Sift together
1/2 tsp (2 mL) baking soda flour and baking soda over wet mixture and stir
until well combined.
5. Drop by rounded teaspoon, 2 inches (5 cm) apart
* White beans include Great Northern, navy, on prepared cookie sheet and flatten slightly.
cannellini, white kidney or white pea beans. Bake for 15 minutes. For larger cookies: Drop by
rounded tablespoon on prepared cookie sheet and
bake for 22 minutes. Do not overbake or cookies
will be dry. Let cool on pan for 2 minutes and then
transfer to cooling rack. Store in airtight container.
NUTRIENTS
Per Serving (1 cookie/ 1/24 recipe)
24 | Cookies
Butterscotch Cookies
Servings: 48 cookies
1/2 cup (125 mL) butter 1. Preheat oven to 375°F (190°C). Lightly grease
1/2 cup (125 mL) brown sugar, packed baking sheets.
1 cup (250 mL) sugar 2. In a large mixing bowl, cream together butter,
2 eggs brown sugar and white sugar. Add eggs and
2 tsp (10 mL) vanilla vanilla; mix well. Add puréed and cooked lentils,
1 1/2 cups (375 mL) puréed lentils* and mix in evenly.
1 cup (250 mL) cooked or canned lentils, 3. In a separate bowl, mix together dry ingredients.
drained and rinsed 4. Add dry ingredients to wet ingredients a little at
1 1/2 cups (375 mL) all-purpose flour a time, alternating with butterscotch chips and
2 cups (500 mL) oatmeal, made into coarse walnuts, until mixed evenly.
flour in blender or food processor 5. Drop by rounded tablespoons onto baking sheet,
2 tsp (10 mL) ground cinnamon decorate with butterscotch chips, and bake until
1/2 tsp (2 mL) ground nutmeg pale golden, 8 to 10 minutes. Let cool on pan for
1 tsp (5 mL) baking powder 2 minutes and then transfer to a cooling rack.
2 tsp (10 mL) baking soda Store in an airtight container.
1 cup (250 mL) butterscotch chips plus extras
to decorate the cookies NUTRIENTS
1 cup (250 mL) walnut pieces Per Serving (1 cookie)
* Lentil Purée: Drain and rinse a 19 oz (540 14 mg Cholesterol, 18 g Carbohydrate,
mL) can of lentils or use 2 cups (500 mL) cooked 1 g Fibre, 10 g Sugar, 3 g Protein, 82 mg Sodium,
lentils. Place in food processor, add 1/2 cup 91 mg Potassium, 44 mcg Folate, 1 mg Iron
(125 mL) water and blend until smooth and the
consistency of canned pumpkin. Add additional
water 1 Tbsp (15 mL) at a time if more moisture
is needed to reach the proper consistency.
Cookies | 25
Lemony Chickpea Cake
Servings: 2 cakes (8 slices/cake)
INGREDIENTS 3. In a medium bowl, combine flour, 1/2 cup

2 cups (500 mL) cooked chickpeas* or (125 mL) sugar, baking powder and salt. Mix well.
19 oz (540 mL) can,drained and rinsed Add to puréed chickpea mixture and mix well.
4 tbsp (60 mL) lemon juice 4. In another medium bowl, beat egg whites and
1/4 cup (60 mL) canola oil cream of tartar until foamy. Gradually add
2 tsp (10 mL) grated lemon zest remaining 1/2 cup (125 mL) sugar in a slow, thin
2 egg yolks stream, beating until whites form peaks that are
2/3 cup (150 mL) all-purpose flour stiff but not dry.
1 cup (250 mL) sugar, divided 5. Fold beaten egg whites into chickpea purée.
2 tsp (10 mL) baking powder Pour batter into the prepared pans and bake
1/2 tsp (2 mL) salt 30 to 35 minutes, or until a toothpick inserted
2 egg whites into center of cake comes out clean. Cool 10
1/8 tsp (0.5 mL) cream of tartar minutes on a rack, then turn cake out of pans
2 Tbsp (30 mL) freshly squeezed lemon juice and onto racks. Cool completely.
powdered sugar 6. Dribble one tablespoon lemon juice over each
cake, and sprinkle tops with powdered sugar
* Chickpeas are also known as garbanzo beans. NUTRIENTS

Per Serving (1 slice)
140 Calories, 5 g Fat, 0.5 g Saturated Fat,
DIRECTIONS 24 mg Cholesterol, 22 g Carbohydrate,
1. Preheat oven to 350°F (180°C). Grease and 1 g Fibre, 14 g Sugar, 3 g Protein,165 mg Sodium,
lightly flour two 8-inch (20 cm) round cake pans. 103 mg Potassium, 34 mcg Folate, 1 mg Iron
2. In a blender or food processor, purée chickpeas
with lemon juice, oil and lemon zest. Add egg yolks
and blend well.Turn mixture into a large bowl.
26 | Cakes
Apple Cake with Warm Cranberry Sauce
Servings: 12 slices
1 1/2 cups (375 mL) cooked white beans* 1. Preheat oven to 350°F (180°C).
or canned, drained and rinsed 2. In a food processor or blender, purée beans with juice
1/2 cup (125 mL) apple juice until smooth. Transfer purée to a large mixing bowl
1/2 cup (125 mL) canola oil and stir in oil, applesauce, eggs, vanilla and apples. Add
1/2 cup (125 mL) unsweetened applesauce brown sugar and mix well.
3 eggs 3. Combine remaining dry ingredients and pecans
2 tsp (10 mL) vanilla together and gently fold into wet ingredients.
1 1/2 cups (375 mL) cooking apples, 4. Pour into a greased bundt pan. Bake for 40-50
peeled and grated minutes or until a toothpick inserted in the middle of
1 1/2 cups (375 mL) brown sugar the cake comes out clean. Remove from the oven and
3 cups (750 mL) all-purpose flour cool for 15 minutes. Turn out of pan and allow cake to
2 tsp (10 mL) baking soda cool to room temperature.
1 tsp (5 mL) cinnamon
1/2 tsp (2 mL) nutmeg WARM CRANBERRY SAUCE
1/2 tsp (2 mL) ground cloves 5. In a medium-sized saucepan over medium heat,
1/4 cup (60 mL) chopped pecans combine juice, zest and water. When hot, add
sugar and cranberries. Dissolve the corn starch in the
WARM CRANBERRY SAUCE 1/4 cup (60 mL) of water and add to saucepan. Simmer
2 oranges - zest and juice over low heat for one minute, stirring gently. Remove
1/2 cup (125 mL) water from heat. Do not overcook or use high heat.
1/2 cup (125 mL) white sugar 6. Serve (warm) sauce over slices of Apple Cake and
2 cups (500 mL) cranberries garnish with whipped cream if desired.
2 Tbsp (30 mL) corn starch
1/4 cup (60 mL) water NUTRIENTS
Per Serving (1 slice including sauce)
* White beans include Great Northern, navy, cannellini,
white kidney or white pea beans.
Cakes | 27
Snackin' Bean Cake
Servings: 15-18 slices
INGREDIENTS 3. Place beans and water in a blender or food

2 cups (500 mL) well-cooked or canned white processor. Blend until smooth and the
beans*, drained and rinsed consistency of canned pumpkin. If needed, add
1/2 cup (125 mL) water additional water 1 Tbsp (15 mL) until desired
1/2 cup (125 mL) butter or margarine consistency is reached.
1 cup (250 mL) granulated sugar 4. In a bowl, cream butter and sugar together; add
1 egg, lightly beaten egg and mix well. Stir in puréed beans and vanilla.
1 tsp (5 mL) vanilla 5. In a separate bowl, sift together flour, baking
1 cup (250 mL) all-purpose flour soda, cinnamon, allspice, salt and cloves. Add the
1 tsp (5 mL) baking soda raisins, pecans and apples; stir to coat.
1 tsp (5 mL) cinnamon 6. Pour flour mixture into the creamed bean
1/2 tsp (2 mL) ground allspice mixture and stir until just combined. Spoon
1/2 tsp (2 mL) salt into prepared baking dish. Bake for 45 minutes
1/4 tsp (1 mL) ground cloves or until golden brown on top and toothpick
1 cup (250 mL) golden raisins inserted in center comes out clean. Remove
1/2 cup (125 mL) chopped pecans from the oven and if using bundt pan, let cool
2 apples, peeled and grated for 15 minutes, then turn out and allow to cool
to room temperature. If using 9 x 13-inch (3 L)
baking pan, allow to cool to room temperature
* White beans include Great Northern, navy, on cooling rack.
NUTRIENTS
DIRECTIONS Per Serving (1/18 recipe)
1. Preheat oven to 375°F (190°C). 213 Calories, 8 g Fat, 1 g Saturated Fat,
2. Grease a bundt pan or a 9 x 13-inch (3 L) baking pan. 9 mg Cholesterol, 33 g Carbohydrate,
28 | Cakes
Warm Chocolate Cakes
Servings: 5 cakes
8 oz (240 g) bittersweet chocolate, chopped 1. Preheat oven to 375˚F (190˚C).
1/2 cup (125 mL) salted butter, plus more 2. Coat five 8 oz ramekins with butter and dust
for greasing lightly with flour, shaking out excess. Place on a
1/2 cup (125 mL) lentil purée* baking sheet.
3 large eggs 3. Melt chocolate and butter in microwave until
3 large egg yolks smooth, stirring a few times. Stir in lentil purée.
1/2 cup (125 mL) granulated sugar Let cool.
1/4 cup (60 mL) cake flour, sifted 4. In the bowl of a stand mixer fitted with whisk
attachment, beat eggs, egg yolks and sugar on
high until pale and fluffy, about 4 minutes.
* Lentil Purée: drain and rinse a 14 oz 5. Fold in chocolate, then fold in cake flour just
(398 mL) can of lentils. Place lentils in a food until no streaks remain.
processor and add 1/4 cup (60 mL) water. 6. Pour batter evenly into prepared ramekins
Blend until smooth and the consistency of and bake about 13-15 minutes, until cakes have
canned pumpkin. If needed, add more water risen, tops are dry and the centers of the cakes
1 Tbsp (15 mL) at a time to reach desired are still a bit jiggly.
consistency. Measure out what you need and 7. Let them rest for 5 minutes then take a sharp knife
then freeze any leftover purée in a freezer bag and run it around the edges of cakes. Unmold onto
or airtight container. plates and garnish with whipped cream and berries.
NUTRIENTS
Per Serving (1 cake)
131 mg Potassium, 77 mcg Folate
Cakes | 29
Apple Peanut Butter Cake
Servings: 24
INGREDIENTS mash or purée split peas with a sieve, food mill,

1 cup (250 mL) yellow split pea purée, blender, food processor or potato masher. The
(1/2 cup/125 mL dry)* purée should be the consistency of canned
1/2 cup (125 mL) peanut butter, pumpkin. Add water 1 Tbsp (15 mL) at a time
either crunchy or creamy to thin if needed.
1/2 cup (125 mL) honey 2. Preheat oven to 350°F (175°C).
3/4 cup (175 mL) firmly packed brown sugar 3. In a large mixing bowl, beat purée, peanut butter,
2 eggs honey and brown sugar until blended. Beat in
1 egg white eggs and egg white. Stir in vanilla extract.
1 tsp (5 mL) vanilla extract 4. In a separate bowl, stir together cinnamon,
2 tsp (10 mL) ground cinnamon baking soda, salt and flours.
1/2 tsp (2 mL) baking soda 5. Add flour mixture to peanut butter mixture
3/4 tsp (3 mL) salt along with peanuts, currants and apple. Mix well.
1/2 cup (125 mL) all-purpose flour 6. Turn into a greased 9 x 13-inch (23 x 33 cm)
1/2 cup (125 mL) whole wheat flour baking pan. Bake until a knife inserted in center
1/2 cup (125 mL) chopped dry-roasted peanuts of cake comes out clean, about 25 minutes.
1/2 cup (125 mL) currants or raisins 7. Let cake cool before cutting into squares.
1 cup (250 mL) Golden Delicious apple, Serve warm with vanilla ice cream.
peeled and chopped
NUTRIENTS
DIRECTIONS Per Serving (1/24 of recipe)
1. * Split Pea Purée: place 1/2 cup (125 mL) dry 156 Calories, 5 g Fat, 1 g Saturated Fat,
yellow split peas and 1 1/4 cups (300 mL) water 16 mg Cholesterol, 25 g Carbohydrate,
in a small saucepan. Bring to a boil, reduce heat, 2 g Fibre, 16 g Sugar, 5 g Protein, 57 mg Sodium,
cover and simmer for 45 minutes. Stir frequently. 163 mg Potassium, 36 mcg Folate, 1 mg Iron
Cool slightly and do not drain. In small batches,
30 | Cakes
Pina Colada Cream Pie
Servings: 12 slices
CRUST 1. Preheat oven to 350°F (180°C).
1 1/4 cups (300 mL) graham crumbs 2. To prepare crust, combine graham crumbs,
1/4 cup (60 mL) margarine, melted margarine and honey. Mix well. Press into
2 Tbsp (30 mL) liquid honey 9-inch (23 cm) pie plate.
3. In a food processor, combine lentils, cream
FILLING cheese, honey, oil, corn starch, vanilla and salt.
2 1/2 cups (625 mL) red split lentils, cooked* Blend until puréed. Pour into mixing bowl. Stir in
250 g (8 oz) low fat cream cheese pineapple and coconut. Pour into pie shell.
1/3 cup (75 mL) liquid honey 4. Bake 20 minutes. Remove from oven and cool.
1 Tbsp (15 mL) canola oil Cut into 12 wedges.
1 tsp (5 mL) corn starch
1 tsp (5 mL) vanilla NUTRIENTS
1/2 tsp (2 tsp) salt Per Serving (1 slice)
14 oz (398 mL) can unsweetened 252 Calories, 12 g Fat, 5 g Saturated Fat,
crushed pineapple, drained 11 mg Cholesterol, 32 g Carbohydrate,
1/2 cup (125 mL) shredded unsweetened 3 g Fibre, 18 g Sugar, 7 g Protein, 286 mg Sodium,
coconut 278 mg Potassium, 91 mcg Folate, 2 mg Iron
* Cooking Lentils: rinse 1 1/4 cups (300 mL) dry,

red split lentils under running water, then place in
medium sized saucepan with 3 cups (750 mL) water.
Bring to a boil, then reduce heat and simmer 5-20
minutes until tender. Drain and let cool and then
they are ready to use in your recipe!
Pies | 31
Lentil Fudge Pie
Servings: 12 slices
CRUST 1. Preheat oven to 350°F (180°C).
3/4 cup (175 mL) graham crumbs 2. In a bowl, combine crumbs, margarine and
3 Tbsp (45 mL) margarine, melted sugar. Press into 9-inch (23 cm) pie plate. Chill.
2 tsp (10 mL) granulated sugar 3. In a separate bowl, combine cocoa and margarine.
Mix well. Add sugar, syrup, vanilla and egg yolks.
FILLING Beat together with electric mixer for 2 minutes
1/4 cup (60 mL) cocoa on medium speed. Fold in lentil purée.
1/4 cup (60 mL) melted margarine 4. In another bowl, beat egg whites until stiff. Fold
1/2 cup (125 mL) granulated sugar into lentil purée mixture. Turn into pie shell.
1/2 cup (125 mL) corn syrup 5. Bake 40 minutes, or until knife inserted in center
1 tsp (5 mL) vanilla comes out clean. Remove and cool thoroughly.
3 eggs, separated Refrigerate. Use a wet knife to slice pie into
1 1/2 cups (375 mL) lentil purée* 12 wedges.
* Lentil Purée: Place 2 cups (500 mL) cooked NUTRIENTS

lentils or a 19 oz (540 mL) can of lentils, drained Per Serving (1 slice)
and rinsed into a food processor. Add 1/2 cup 208 Calories, 8 g Fat, 1 g Saturated Fat,
(125 mL) water and blend until smooth and the 0 mg Cholesterol, 33 g Carbohydrate,
consistency of canned pumpkin. Add additional 2 g Fibre, 16 g Sugar, 5 g Protein, 144 mg Sodium,
water 1 Tbsp (15 mL) at a time if more moisture is 173 mg Potassium, 67 mcg Folate, 2 mg Iron
needed to reach the proper consistency.
32 | Pies
Maple Syrup Pie
Servings: 12 slices or 18 tarts
1 cup (250 mL) well-cooked or canned white beans, 1. Preheat oven to 350°F (180°C).
drained and rinsed* 2. Purée beans in food processor or blender with
1/2 cup (125 mL) maple syrup maple syrup until smooth.
2 eggs 3. Add eggs, sugar and butter and mix just until
1/3 cup (75 mL) brown sugar well blended.
1/3 cup (75 mL) melted butter 4. Sprinkle raisins or chopped pecans in bottom of
1/2 cup (125 mL) raisins or chopped pecans pie or tart shells.
1 – 9 inch (23 cm) unbaked pastry pie shell or 5. Pour filling on top of raisins or chopped pecans.
18 unbaked tart shells Garnish with pecan halves if desired.
Pecan halves (optional) 6. Bake pie for 35-40 minutes or tarts for 20
minutes or until set in center. Cool. Serve at
room temperature plain or with whipped cream
* White beans include Great Northern, navy, or ice cream.
NUTRIENTS
Per Serving (1 slice with raisins & pecan garnish)
Pies | 33
Where are Pulses Grown?
Pulses Grown in Canada

Canada's large and diverse agricultural land base Quebec and Ontario produce bean crops (a wide
is ideally suited for growing a range of pulse crops array of coloured beans as well as the white navy
including pea, lentil, bean and chickpea. More than bean). Manitoba produces white and coloured beans,
2.3 million hectares are seeded to pulse crops each as well as peas and lentils. Saskatchewan is the largest
year and Canadian pulse production is normally in producer of peas, lentils and chickpeas with a small
the range of 4.5 to 5 million tonnes per year. The bean industry, and Alberta produces beans under
value of Canadian pulses exports alone reached $4.2 irrigation as well as peas, lentils and chickpeas.
billion in 2015.
Acknowledgments
Sources
ALBERTA PULSE ONTARIO BEAN GROWERS
www.pulse.ab.ca www.ontariobeans.on.ca
• Carrot Spice Muffins • Maple Syrup Bars
• Hiker's Cookies • Apple Cake with Warm Cranberry Sauce
• Spiced Carrot Softies • Snackin' Bean Cake
• Lentil Fudge Pie • Maple Syrup Pie
CANADIAN LENTILS PULSE CANADA

www.lentils.org www.pulsecanada.com
• Lemon Blueberry Scones • Baked Biscuits
• No Knead Lentil Bread • Pumpkin Loaf
• Slow Cooker Cinnamon Buns • Cranberry Orange Muffins
• Chocolate Cupcakes • Raspberry Chews
• Blueberry Oatmeal Muffins • Granola Bars
• Warm Chocolate Cakes • Chocolate Chip Oat Cookies
• Pina Colada Cream Pie
PULSEPLEDGE.COM
NORTHARVEST BEAN www.pulsepledge.com
GROWERS • Best Ever Nut Bread
• Black Bean Brownies • Butterscotch Cookies
• Lemony Chickpea Cake
• Apple Peanut Butter Cake
PHONE: 519-803-9847
EMAIL: info@ontariobeans.on.ca | WEB: www.ontariobeans.on.ca
@ontariobeans

Baking With Pulses

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Baking With Pulses

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baking with beans, peas, lentils & chickpeas

Pulses are the nutritionally dense, dry, edible seeds of

YELLOW PEAS (SPLIT) BLACK BEANS GREAT NORTHERN

PULSE INFORMATION COOKIES

GREEN LENTILS RED LENTILS (SPLIT) CHICKPEAS/

Canned Pulses Dry Pulses

• Always drain and rinse well before use. • Uniform size;

STORING COOKED PULSES

4 | Buying & Storing Pulses

Benefits of Baking with Pulses HOW TO MAKE PULSE PURÉE

Baking with Pulses | 5

Split Peas Beans

QUICK SOAK. Place 1 cup (250 mL) of beans in a large

Cooking Tips for all Pulses

1 cup dry = 2.5 cups cooked

6 | How to Prepare Pulses

For every 1 cup (250 mL) of chickpeas, use 3 cups

Once cooked, chickpeas can be refrigerated

How to Prepare Pulses | 7

8 | Breads & Biscuits

INGREDIENTS 3. In a bowl or bowl of a food processor, combine

Breads & Biscuits | 9

INGREDIENTS 3. When the surface of the dough/batter looks wet and is

10 | Breads & Biscuits

INGREDIENTS 4. Combine dry lentils and milk in a blender. Process

Breads & Biscuits | 11

12 | Breads & Biscuits

Breads & Biscuits | 13

INGREDIENTS 2. In a large bowl, whisk together flour, brown sugar,

14 | Cupcake & Muffins

Cupcake & Muffins | 15

16 | Cupcake & Muffins

* Lentil Purée: Rinse and drain a 19-ounce

Cupcake & Muffins | 17

18 | Bars & Squares

Bars & Squares | 19

20 | Bars & Squares

* White beans include Great Northern, navy, NUTRIENTS

Bars & Squares | 21

INGREDIENTS 3. For bars: Line a 9 x 13-inch (22 x 33 cm) baking pan

INGREDIENTS 3. In a medium bowl, combine flour, 1/2 cup

* Chickpeas are also known as garbanzo beans. NUTRIENTS

INGREDIENTS 3. Place beans and water in a blender or food

INGREDIENTS mash or purée split peas with a sieve, food mill,

* Cooking Lentils: rinse 1 1/4 cups (300 mL) dry,

* Lentil Purée: Place 2 cups (500 mL) cooked NUTRIENTS

Pulses Grown in Canada

CANADIAN LENTILS PULSE CANADA

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