For more information on International Year of Pulses, check out Part One of our blog series.
Want to harness low-cost, eco-friendly pulse-power in your diet? If so, you are in for a treat! Pulses are so flexible that you can find them in a vast variety of recipes and it may surprise you what you can make in your own kitchen.
(Credit Peamon Tart team)
For example, 2015’s Mission ImPULSEible national winners and UAlberta alumni Minghua Yu, Kaixing Tang and Andrea Roman were kind enough to share their recipe for a lemon tart with a gluten-free crust made from a mixture of canned pulses.
Peamon Tart Recipe
Mixed bean paste crust
- 1 cup mixed bean paste (red kidney beans, chickpeas, Romano beans and great northern white beans)
- 3 tablespoons granulated sugar
- 2 teaspoons lemon zest
- 113 grams unsalted butter
- 2 teaspoons vanilla extract
- ½ teaspoon xanthan gum
- 2 tablespoons corn starch
- 2 tablespoons pea protein
Crust cooking instructions
- Preheat the oven at 425 F.
- Insert the bean mix or chickpeas in the grinding attachment of a stand mixer. Place 113 grams of butter into an electric stand mixer and beat until smooth. Add 3 tablespoons of sugar and 1.5 teaspoons of xanthan gum into the stand mixer, continue beating until all ingredients are well incorporated into the mix.
- Add 2 teaspoons of vanilla extract and 2 teaspoons of lemon zest into the mixer, continue to mix.
- Add 1 cup of bean paste into the mixer and beat at a low speed until all ingredients are well combined. If the crust appears to soft and sticky to handle, place in the freezer for approximately 5 minutes.
- Take about 1 tablespoon of dough and place it in the centre of 1-inch muffin tins; press dough onto the bottom and the sides.
- Pierce the bottom of the crust with a fork.
- Place the pan in the centre of the oven and bake until the crust is golden brown; approximately 13 to 15 minutes.
- Remove from the oven and let the crusts cool down at room temperature for approximately 5 minutes.
Cream-cheese lemon filling
- 140 g of cream cheese at room temperature
- 1/2 cup granulated white sugar
- ½ cup fresh lemon juice
- 2 large eggs
- 5 teaspoons of lemon zest
- ½ tablespoon of cornstarch
- Place 140 grams of cream- cheese into the electric stand mixer bowl and beat until smooth. Add ½ cup of sugar into the mixer and continue to bean until it is well incorporated. Add eggs into the mixer and continue beating. Add ½ cup of fresh lemon juice and 2.5 teaspoons of lemon zest into the mixer, mix until a uniform filling is made.
- Pour filling into the pre baked tart shell and bake for approximately 15 minutes or until filling starts to bubble.
- Cool the tarts for about 5 minutes in the freezer; transfer to a baking pan and refrigerate until well chilled, approximately 2 hours.
Looking for more pulse recipes? Here are a couple of favourites from the Office of Sustainability staff:
If you want to make yourself popular with a crowd, try these Vegan, Gluten-Free Black Bean Brownies that Jasmine brought to the office.
(Credit: Minimalist Baker)
“I like this recipe because it’s a secretly healthy, yet delicious dessert with more texture than regular baked goods. I also enjoy making people guess what unique ingredients I’ve merged with desserts.”
Jasmine, Outreach Assistant
If you’d rather make everyone jealous with how delicious your lunch smells, try making Spicy Chickpea, Coconut & Tomato Soup which Emma enjoys.
(Credit: Julian the Thinker)
“I love this recipe because it’s very tasty, vegan-friendly and inexpensive to make. I like to blend the soup and then freeze it in muffin tins, making it easy to portion and bring for lunches.”
Emma, Project Planner – Green Labs
Want a substantial meal with pulses? Eric is a pro at getting a full meal without animal products, so it’s no wonder that he enjoys a Black Bean & Quinoa Veggie Burger.
(Credit: The Foodie Physician)
“It’s a hearty, satisfying meal with a unique flavour profile that goes well in a lettuce leaf, if you want a healthier option than a bun. I love that it is easy to make and freezes well. It’s a perfect alternative to a classic meat burger. “
Eric, Graphic Designer
Have any tasty pulse recipes you’d like to share? Please comment or tweet us at @greenuofa!
About The Author
Kateryna Barnes is the Communications Assistant for the Office of Sustainability. Her favourite pulse-based recipe is Post Punk Kitchen’s Black Bean & Quinoa Soup because it’s an easy-to-make, affordable and healthy recipe that freezes well and reminds her of chili.