Vegetarian Chili ChowderThis affordable, one-dish meal will satisfy. For high quality protein, serve this bean dish with a whole wheat bun.

Serves 2-3 Preparation and cooking time: 45 minutes

1/4 cup onion 50 mL1 tbsp jalapeno pepper 15 mL1/4 cup celery, chopped 50 mL1 clove garlic, minced1 tbsp chili powder 15 mL1/2 tsp ground cumin 2 mL1/2 tsp smoked paprika 2 mL1 tsp dried mustard 5 mL1 cup diced tomatoes, 250 mL no-added salt, undrained1/2 cup no-added salt tomato sauce 250 mL 1 cup mixed beans, drained 250 mL and rinsed 1 cup potatoes, diced 250 mL1/2 cup corn kernels 125 mL1/2 cup carrots, diced 125 mL1/2 cup low-sodium vegetable broth 125 mLFew grains chipotle chili pepper Freshly ground pepper Tabasco sauce (optional)

Lightly spray non-stick medium saucepan with vegetable spray. Heat saucepan. Cook onion, jalapeno pepper, celery and garlic for about 2-3 minutes or until softened. Add spices; cook stirring, for one minute. Add tomatoes, tomato sauce, beans, potatoes, corn and vegetable stock; bring to a boil.

Reduce heat and simmer for 15 to 20 minutes or until potatoes are tender and chowder has thickened. Season with pepper and chipotle chili if desired.

Some of the pulses grown in Alberta:

Phone: 780-986-9398 or 1-877-550-9398 Email: order@pulse.ab.caWeb: www.pulse.ab.ca

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Alberta Pulse represents over 7000 growers of field peas, dry beans, lentils and chickpeas. Alberta pulses are envi-ronmentally friendly, healthy, nutritious, and an essential element in a sustainable cropping system. To learn more about pulses in Alberta, please visit www.pulse.ab.ca

Pulses. Surprisingly good.

PulsesSurprisingly healthy eating

Calories 210 kcalCarbohydrate 44 gFibre 8 gProtein 9 gFat 1.5 gIron 3.5 mgSodium 60 mg

Nutrition Information

Yellow peas (split)

Small Red beansChickpeas/

Garbanzo beans

Pinto beans Black beans

Green peas (whole)

Green lentils Red lentils (split)

Why eat pulses?

Heart healthy: Eating pulses helps lower LDL cholesterol (also called “bad” cholesterol) and total blood cholesterol.

Control blood sugars: After meals with pulses, blood sugar levels tend to rise slowly. Eating pulses as part of a high fibre diet also helps control long-term blood sugars.

Shrink waistlines: Eating pulses regularly helps shrink waistlines of overweight adults.

Healthy gut: High fibre diets, including pulses, promote regular bowel movements. The fibre in pulses helps promote healthy bacteria in the gut.

Vegetarian choice: Pulses are an important meat alternative for vegetarians to consume regularly.

Gluten-free: Pulses are naturally gluten-free and dishes can be made with whole pulses or flours. Pulses are an excellent choice for people following a gluten-free diet. They are high in B-vitamins, iron and fibre, nutrients that may be missing in a gluten-free diet.

Budget friendly: Canned and dried pulses are affordable foods.

What about gas?

Most people eat pulses without being concerned about the gas. Some tips to help you and your family have less gas:

• Add pulses to your diet gradually• The more pulses you include in your diet, the

more likely your gut will adapt• Drain and rinse cooked or canned chickpeas,

lentils and beans

Have you considered?

Easy tips to add pulses to you and your family’s foodsAppetizers and snacks

• Salsa: Mix in some black beans to your favourite salsa

• Hummus and bean dips: serve as vegetable dips for snacks or meals

Soups and Salads• Broth soups: for each cup of broth style

soup, add 1/2 cup beans or chickpeas• Green salads: top with chickpeas or

black beans. For extra crunch, use roasted chickpeas or beans.

Sides and Mains• Mashed potatoes: Stir ½ cup puréed white

beans into 2 cups mashed potatoes. The potatoes thicken and will have more fibre.

• Spaghetti sauce: Add puréed chickpeas or lentils (whole or split) to extend the sauce

• Quesadillas or Wraps: Add 1/2 cup lentils to wraps along with vegetable and cheese fillings

• Brown rice: Replace whole green lentils for about ¼ of the dry brown rice. Add water as recommended to cook the rice and lentils.

Baking • Replace about half the oil or margarine

with puréed lentils or white beans. Cookies, muffins and loaves will be very moist

How to purée pulses

• Place cooked or rinsed and drained canned pulses into a food processor or a blender

• Add ¼ cup hot water for every 1 cup of cooked pulses

• Blend until the mixture is smooth• Add water in small amounts to reach

desired consistency which is similar to baby food

Nutrition FactsPer 175 mL (127 g)

Amount % Daily Value

Calories 170

Fat 0.7 g 1%

Saturated 0.1 g+ Trans 0 g 1%

Cholesterol 0 mg

Sodium 1 mg 0%

Carbohydrates 30 g 10%

Fibre 9 g 35%

Sugars 1 g

Protein 11 g

Vitamin A 0% Vitamin C 0%

Calcium 4% Iron 15%

Thiamin 20% Riboflavin 4%

Niacin 14% Folate 50%

Unused purées can be frozenfor a few months

What are pulses?

Pulses include dried peas, beans, lentils, and chickpeas. They are an important crop for Alberta and Canadian prairie farmers. Some common dishes that include pulses are baked beans, split pea soup, hummus, and chili.

More nutrients than you can imagine

Black beans and other pulses are very high in fibre; good sources of protein; excellent source of iron, folate and most B-vitamins; and low in sodium. Health Canada advises Canadians to eat beans and lentils as a meat alternative more often. This helps reduce saturated fat and increase fibre in the diet. One Canada Food Guide serving of pulses is ¾ cup (175 mL), about the size of a tennis ball.

Black Beans