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Tag: pulses

Cookie Dough Hummus

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Ingredients

  • 1 can chickpeas, rinsed and drained
  • 1 teaspoon canola oil
  • 1/4 cup unsweetened applesauce
  • 1 to 2 Tablespoons honey or maple syrup
  • 1 to 2 Tablespoons reduced fat peanut butter
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • 1/2 cup oats
  • 2 to 3 Tablespoons raisins
  • 2 to 3 Tablespoons chocolate chips
  • Water, if needed
Directions
  1. Wash hands with warm, soapy water.
  2. Drain and rinse chickpeas.
  3. Combine all ingredients except oats, raisins, and chocolate chips in a blender.
  4. Blend until smooth and creamy.
  5. Add oats and mix well.
  6. Fold in raisins and chocolate chips.
  7. Serve with whole grain graham crackers or apple slices.
 

Makes 6 servings

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Hummus

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Ingredients

  • 1 can chickpeas, rinsed and drained
  • 1 teaspoon garlic powder
  • 2 teaspoons cumin
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • Dash of salt
     Try adding these spices:
  • Black pepper
  • Cayenne pepper
  • Coriander
  • Paprika
  • Tahini
     Optional toppings:
  • Bell peppers
  • Cherry tomatoes
  • Chopped dill

Directions

  1. Wash hands with warm, soapy water.
  2. Drain and rinse chickpeas and save the liquid.
  3. Mash chickpeas with a rolling pin, fork, or other kitchen tool.
  4. Add seasonings. Mix until blended.
  5. If hummus is too thick, add a little chickpea liquid or water.
  6. Serve with sliced vegetables, whole-grain crackers, tortilla chips, or pita bread.

Notes

  • Try using a blender. Add water or chickpea liquid a little at a time to help the blender work smoothly.

Makes 4 servings

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Bean Cookies

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Ingredients

  • 2 cups oatmeal
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 cup brown sugar
  • 15 ounce can white kidney beans
  • 1/4 cup butter
  • 1/2 cup ground flaxseed (optional)
  • 1 cup chocolate chips
 

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F. Spray a cookie sheet with cooking spray. [You can add a layer of tin foil to help prevent sticking.]
  3. Add all ingredients except chocolate chips to a blender. Blend well until mixed.
  4. Fold in chocolate chips. Mix well.
  5. Scoop batter into small cookies. Bake for 10-12 minutes, or until lightly browned.

Makes 30 servings

Notes

  • Blend beans first if ingredients are not mixing well. Add water a little at a time to help the blender work smoothly.
  • If you don’t have a blender, you can combine ingredients in a bowl. First mash the beans with a rolling pin, fork, or other kitchen tool.
  • Bulk containers of flaxseed are usually available at grocery or warehouse stores, which costs less than smaller containers. Flaxseed can be stored for a long time. Add it to oatmeal, smoothies, stews, and baked goods, and many other recipes for added fiber and Omega-3s.
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Roasted Chickpeas

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Ingredients

  • 2 cans chickpeas, rinsed and drained
  • 1 Tablespoon Cajun seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
     Or try these spices in your favorite combinations:
  • Cayenne pepper
  • Cinnamon & nutmeg
  • Cumin & curry powder
  • Horseradish
  • Italian seasoning
  • Rosemary
  • Soy Sauce & chili powder
  • White pepper & salt

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F. Coat a rimmed cookie sheet with cooking spray. [You can add a layer of tinfoil to prevent sticking.]
  3. Drain chickpeas in a strainer and rinse well. Shake to remove excess water.
  4. Pour chickpeas onto sheet and spread into a single layer. Use a paper towel to gently press the beans to remove water and bean skins. Discard the skins.
  5. Sprinkle desired seasonings over beans. Shake the pan to distribute seasoning and spread beans into one layer.
  6. Bake at 350°F for 25-45 minutes, until beans are brown and crispy. Gently shake the cookie sheet every 15-20 minutes to prevent burning.
  7. Serve warm. Store in a container with a tight fitting lid or a sealable plastic bag.

Makes 8 servings

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Lentil Taco Bowls

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Ingredients

  • 1 1/2 cups dry lentils (sorted and rinsed)
  • 1/4 cup raisins 
  • 4 cups water (approximate)
  • 1/2 green pepper (chopped)
  • 4 garlic (cloves, minced)
  • 1/2 teaspoon hot pepper flakes (optional)
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon basil
  • 2/3 cup tomato paste

Directions

  1. Wash hands with warm, soapy water.
  2. Cook lentils in 3 cups water for 10 minutes.
  3. Add remaining ingredients and stir. 
  4. Simmer for 30 minutes. Add more water if necessary.
  5. Serve with corn tortillas, quinoa, or whole grain rice or noodles.

Makes 6 servings

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