out of helen’s kitchen Helen Drysdale Pulses

Around the world, pulses have been a staple in many diets for centuries. Beans, lentils, peas and chickpeas are healthy, tasty and a great alternative to meat and there are so many ways to use them. I love to incorporate pulses into soups, tacos, salads, casseroles and more. In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. They have a number of health benefits including containing prebiotics, which the good bacteria in the gut feed on and they are rich in polyphenols, which are a type of antioxidant. So with all the good things pulses contain, here are several recipes to help make them a healthful addition to your diet.

Move over, meat! These burritos stuffed with rice, black beans and veggies are hearty as can be and whip up in a jiffy.

Black bean and rice burritos

1 Tbsp. oil

1/2 cup chopped onion

1 small red pepper, diced

1 tsp. minced garlic

1 Tbsp. chili powder

1 tsp. ground cumin

1 tsp. hot sauce or to taste (optional)

1 540 mL can of black beans, rinsed and drained

2 cups cooked rice, white or brown

1 cup salsa flour tortillas, warmed grated cheese sour cream if desired chopped cilantro if desired

Warm tortillas are much easier to fold. You can microwave 3-4 on a plate covered with a slightly damp paper towel for up to 30 seconds. No longer as they may harden. Or you can wrap them in foil and bake in your oven at 300° F for 10-15 minutes until fully heated through. Stacks of 6-8 tortillas or fewer works best. If you have more tortillas than this, you can do multiple packs at the same time.

Meanwhile in a large frying pan, heat oil over medium-high heat. Add onion and pepper, stir and cook until tender, 4-5 minutes. Add garlic; cook another minute. Reduce the heat to medium-low, stir in the chili powder, cumin and hot sauce. Add beans and rice and cook until heated through, 5-6 minutes, stirring occasionally. Stir in salsa and remove from heat. Spoon mixture down centre of each warm tortilla. Top with 2 Tbsp. cheese and if desired sour cream and cilantro. Fold in sides and ends over filling and roll up. Enjoy.

Moroccan red lentil soup

A warming red lentil soup packed full of flavour and nutrition.

2 Tbsp. oil

1 medium onion, diced

3 cloves garlic, minced

1 tsp. ground cumin

1 tsp. ground coriander

1 tsp. turmeric

1/4 tsp. pepper