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Manitoba Agriculture, Food and Rural Initiatives

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October 2007

"Quick Pulses"

with Tammy Jones, Manitoba Pulse Growers Assoc.

Black Bean, Tomato and Spinach Pizza

  

½ package frozen chopped spinach thawed and squeezed dry
1 thin pizza crust   ½ cup salsa
1-15 oz can black beans, rinsed and drained 1 tomato, diced

⅔ cup onion, chopped

  2 tbsp fresh parsley, chopped
1 tsp cumin   ½ cup shredded cheddar cheese
1 tsp chili powder   ½ cup shredded Monterey Jack cheese
1 garlic clove, minced   ½ tsp hot sauce


Preheat oven to 375°F (190°C). Place pizza crust on a baking sheet; bake for 5 minutes or until crisp. Mash beans with a fork; add hot sauce, onion, cumin, chili powder and garlic. Spread mixture over crust, leaving a 1-inch border. Spoon salsa evenly over bean mixture; top with tomato and spinach. Sprinkle with cheeses. Bake for 15 minutes or until crust is lightly browned. Garnish with parsley.

Nutritional Information (per slice): 279 calories; 11 g fat; 15 g protein; 31 g carbohydrate; 4.3 g fibre; 32 mg cholesterol; 513 mg sodium.

Serve with Soju Melon Melange (1 oz Chamjinisul Soju, 1 oz Suntory Midori. Serve over ice)

Makes 8 slices

Sautéed Asian Yellow Split Peas

  

2 cups dried yellow split peas   2 tsp crushed red pepper
⅓ cup honey   2 tsp gingerroot, minced
¼ cup light soy sauce   3 green onions, sliced
2 tsp cornstarch   1 sweet red pepper, diced
1 tbsp sesame oil   ½ cup currants
5 garlic cloves, minced    


Combine peas and 4 cups (l L) water in a large saucepan; bring to a boil. Cover, reduce heat and simmer for 25 minutes or until peas are soft. Drain. Whisk together honey, soy sauce, 2 tbsp (30 ml) water and cornstarch in a small bowl. Set aside. Heat oil over medium heat in a large nonstick skillet. Sauté garlic, crushed red pepper, ginger and green onions for 1 to 2 minutes. Stir in red pepper, currants and peas, sauté for about 5 minutes, stirring frequently. Add honey mixture and cook until thickened and bubbly, stirring constantly. Serve over cooked rice.

Nutritional information (per serving): 289 calories; 4.4 g fat; 11.4 g protein; 54.8 g carbohydrate; 4.7 g fibre; 0 mg cholesterol; 277 g sodium.

Serve with Sake-Hitosuji Vintage Sake 1998 Japanese Sake

Makes 4 servings

Soybeans and Rice

  

1 cup dried soybeans   2 cups chicken broth
2 cups water   ¼ tsp dried oregano leaves
⅛ tsp ground chipotle or cayenne pepper 1 tbsp canola oil
½ cup onion, chopped   2 bay leaves
½ cup green bell pepper, chopped   ¾ cup long-grain rice, uncooked
1 tsp garlic, minced   1-15 oz can diced tomatoes, undrained


Soak soybeans overnight or quick soak by covering with water, boil uncovered two minutes, remove from heat and let stand one hour; drain. Add 2 cups (500 ml) water, simmer soybeans for 2 to 2 1/2 hours until soybeans are tender (do not boil as the soybeans will fall apart), drain. Heat oil in a skillet, add onion, bell pepper and garlic, and cook for two minutes. Stir in chicken broth, oregano, chipotle pepper, and bay leaves. Heat to boiling. Add rice, cover and simmer 15 to 20 minutes until the liquid is absorbed. Stir in soybeans and tomatoes and cook until liquid is absorbed. Remove the bay leaves before serving.

Nutritional information (per serving): 6 g fat; 10 g protein; 17 g carbohydrate; 3 g fibre; 0 mg cholesterol; 210 mg sodium.

Serve with Bollinger Special Cuvee Champagne French Sparkling Wine

Makes 6 servings