Chipotle Black Bean Chili by Teresa Makarewicz, Professional Home Economist

Chipotle Black Bean Chili by Teresa Makarewicz, Professional Home Economist

INGREDIENTS

  • 2 tsp (10 mL) canola oil
  • 3 cloves garlic, minced
  • 1 large onion, chopped
  • 1 red pepper, chopped
  • 2 carrots, scrubbed well and diced
  • 2 tbsp (30 mL) chili powder
  • 1 tbsp (15 mL) paprika
  • 1 tsp (5 mL) dried oregano
  • 1 tsp (5 mL) ground cumin
  • Two 19 oz (540 mL) cans black beans, well rinsed and drained, divided
  • One 28 oz (796 mL) can crushed tomatoes
  • 1 ½ cups (375 mL) fresh or frozen corn, no need to thaw
  • ½ cup (125 mL) water
  • 2 tbsp (30 mL) pureed canned chipotle pepper with adobo sauce (see note)

instructions

  1. Heat a large pot over medium heat; add oil, garlic, onion, red pepper and carrots; sauté for 10 minutes or until the onion is softened and slightly browned.
  2. Stir in chili powder, paprika, oregano and cumin; sauté for 1 minute or until fragrant.
  3. Puree 1 cup (250 mL) of the beans in a food processor or mash well with a potato masher.
  4. Add the pureed and whole beans, tomatoes, corn, water and chipotle pepper to the pot, bring to a boil, cover, reduce heat to medium and simmer uncovered for 20 to 30 minutes or until the carrots are tender, stirring occasionally.
  5. Serve with your choice of topping.

notes & TIPS

  • Look for canned chipotle peppers in adobo sauce in the Mexican section of most grocery stores. To freeze leftovers, puree the entire can of chipotles with adobo sauce until smooth. Spoon 1 tbsp (15 mL) portions on a parchment-lined baking sheet and freeze until firm; transfer to an airtight container and freeze to use for the next spicy chili attack.
  • Suggested toppings: thinly sliced green onions, chopped fresh cilantro, plain yogurt, shredded Canadian old cheddar cheese.
  • Freeze leftover chili for up to 3 months and keep it ready for a lunch or busy weeknight dinner option.
  • Upon standing, this chili will thicken. When reheating, add more water if you like and thin to desired consistency.
  • The family that eats together stays together, so make dinner a family friendly event by setting out small bowls of any of the suggested toppings and then let everyone create their own signature bowl of chili.

Excerpt from Homegrown: Celebrating the Canadian Foods We Grow, Raise and Produce by The Ontario Home Economics Association (Author), Mairlyn Smith (Editor)

Braised Beef Short Ribs with White Bean Ragu by Chef Dana Reinhardt

Braised Beef Short Ribs with White Bean Ragu by Chef Dana Reinhardt

Short Ribs INGREDIENTS

  • 4 tbsp + 4 tbsp canola oil
  • 10 lbs beef short ribs, trimmed of excess fat
  • ¼ cup tomato paste
  • 3 cups red wine
  • 4 cups veal stock or chicken stock
  • 2–14 oz cans white beans, strained

Mirepoix INGREDIENTS

  • 2 carrots, large chop
  • 2 onions, peeled and halved
  • 3 celery ribs, large chop
  • 10 cloves garlic

Spice sachet INGREDIENTS

  • 1 tbsp allspice
  • 1 tbsp coriander seeds
  • 1 bay leaf
  • 1 tbsp cumin seeds
  • 1 tbsp pink peppercorns
  • ½ cinnamon stick
  • 3 cloves
  • 3 sprigs fresh thyme
  • 1 large square of cheesecloth and twine

Creamy Polenta INGREDIENTS

  • 1½ cups coarse polenta
  • ¼ cup unsalted butter
  • ½ cup Parmesan cheese, grated

instructions

  1. Bring 6 cups of salted water to a boil in a large pot.
  2. Whisking constantly, gradually add the polenta and reduce the heat to med/low.
  3. Cook, whisking often, until polenta is tender and creamy about 25 minutes.
  4. Add the butter and Parmesan and whisk in.
  5. Season to taste with salt.
  6. In a large skillet, heat the first 4 Tablespoons of canola oil over medium/high heat.
  7. Season ribs well with salt and pepper.
  8. Sear both sides of the short ribs until nicely browned.
  9. Place the ribs in a large ovenproof baking dish.
  10. Heat the remaining canola oil and sauté the carrots, celery, and onions until golden brown.
  11. Meanwhile bring the veal stock to a simmer.
  12. Add the browned vegetables to the ribs.
  13. In the skillet, add the red wine and bring to a simmer.
  14. Add the tomato paste and mix well.
  15. Add red wine mixture to the ribs and cover with the simmering stock.
  16. Add the spice sachet and cover with tinfoil.
  17. Poke a few small holes in the foil and braise at 325°F for 4 hours, until ribs are very tender.
  18. Separate the ribs from the sauce and strain the sauce through a fine mesh strainer.
  19. Skim the fat from the top of the sauce and set aside.
  20. Pull apart the ribs from the bones and mix with the sauce and the beans.
  21. Season to taste with salt and pepper and serve over creamy polenta.
  22. Mangia e bevi!

Serves 8.
Excerpt from The Butcher The Baker The Wine and Cheesemaker By The Sea Cookbook by Jennifer Schell

Grilled Bone-in Rib Steak with Horseradish Red Lentils Crème Fraiche Chef Faisal Kassam from Cibo Restaurant

Grilled Bone-in Rib Steak with Horseradish Red Lentils Crème Fraiche Chef Faisal Kassam from Cibo Restaurant

Crème Fraiche

  • 1 tbsp crème fraîche
  • splash of red wine vinegar
  • 1 tbsp fresh horseradish, finely grated
  • salt to taste

Combine all ingredients in a bowl, and season to taste. Yields 250 ml.

Steak

  • 1 32 oz bone-in rib steak
  • kosher salt
  • black pepper
  • horseradish
  1. Allow steak to sit at room temperature for 30 minutes before cooking (this will ensure it cooks evenly).
  2. Preheat the oven to 450°F.
  3. Preheat your grill to high heat.
  4. Generously season the steak with salt and pepper.
  5. Mark the steak on the grill (about 1 minute on each side).
  6. Place on a pie pan and cook in the oven for 5 minutes per side (flipping halfway).
  7. Let the steak rest for 10 minutes before slicing.
  8. Serve with horseradish crème fraîche.

Red Wine Lentils

  • Splash of extra virgin olive oil
  • 1 red onion, finely chopped
  • 1 celery heart, finely chopped
  • 1 medium carrot, finely chopped
  • 3 cloves of garlic, finely chopped
  • 250 g Umbrian lentils
  • 1 L chicken stock, kept hot, 150 mL reserved
  • 500 mL red wine, preferably something good and robust, 100 mL reserved, the rest kept hot
  • Splash of red wine vinegar
  1. In heavy-bottomed saucepan over medium heat, add a little oil.
  2. Add the onions, celery, carrots, garlic, and a good pinch of salt.
  3. Turn down the heat and cook until soft, about 10–15 minutes.
  4. Add the lentils to the vegetables and slowly add a little bit of stock and a little bit of the red wine.
  5. Stirring continuously, keep alternating between the stock and red wine until the lentils are soft but still have a bit of texture, about 20 minutes.
  6. Taste and season with salt and add a splash of red wine vinegar.

Excerpt from The Butcher The Baker The Wine and Cheesemaker By The Sea Cookbook by Jennifer Schell

Lentil and Spring Vegetable “Biryani”, Sprouted Lentils, Wild Greens, Raitha and Pickled Mustard Seed by Chef Chris Whittaker, Forage Restaurant

Lentil and Spring Vegetable “Biryani”, Sprouted Lentils, Wild Greens, Raitha and Pickled Mustard Seed by Chef Chris Whittaker, Forage Restaurant

Curry paste INGREDIENTS

  • 1 tbsp chili powder
  • 3 tbsp white wine vinegar
  • 3 tbsp minced garlic
  • 8 tbsp minced ginger
  • 2 cups cumin
  • 1 tbsp coriander
  • 1 tbsp turmeric
  • ½ tbsp nutmeg
  • ½ tbsp cinnamon
  • 1 tbsp clove
  • ½ cup water
  • 1 tbsp cardamom
  • 1 tbsp fennel seed
  • ½ tbsp black pepper
  • 2 tbsp salt
  • 3 large onion
  • 2 cups grapeseed oil
  1. Toast all spices, add the rest.
  2. Simmer for one hour.  
  3. Blend until smooth.
  4. Cool and set aside.

Lentils

  1. Soak lentil, overnight in water (keep refrigerated).
  2. Rinse with water the next day, drain water.
  3. Let lentil out in room temperature for 2-3 days until sprouting.
  4. Cook grains until tender in vegetable stock or water.
  5. Strain and set aside ready to be used.  

Pickled mustard seed

  • 1 cup water
  • 1 cup sugar
  • ½ cup vinegar
  • 2 tbsp turmeric
  • ½ tsp salt
  • 3 cups mustard seed
  1. Bring to boil, pour mixture onto mustard seed.
  2. Let cool.  
  3. Heat up 2 tablespoon of curry mix in frying pan.
  4. Add lentil and blanched vegetable of choice, Sautee for 2 minutes
  5. Adjust seasoning if needed.
  6. Garnish with blanched baby carrot, pickle mustard seed and wild greens.
Farmer’s Harvest by Chef Alvin Pilay, Edible Canada

Farmer’s Harvest by Chef Alvin Pilay, Edible Canada

Seasonal Vegetables

  • 8 fingerling potatoes cut in half
  • 1 cup butternut squash diced
  • 8 Brussels sprouts cut in half
  • 4 heirloom carrots cut in two
  • 2 cups of kale or swiss chard chopped
  • 10 grape tomatoes cut in half
  • 1 cup rutabaga diced
  1. Put all the vegetables in a ziplock bag.
  2. Add the marinade (see recipe below) and refrigerate for 2 hours.
  3. After 2 hours, put 2 tablespoons of the marinade in a non-stick pan.
  4.  Sautee the vegetables until tender. Season. Put aside.

Marinade

  • 2 garlic cloves crushed
  • 2 rosemary sprigs
  • salt, pepper
  • chili flakes
  • olive oil

Hummus

  • 2 cups drained well-cooked or canned chickpeas, liquid reserved
  • 1/2 cup tahini (sesame paste), optional, with some of its oil
  • 1/4 cup extra-virgin olive oil, plus oil for drizzling
  • 2 cloves garlic, peeled, or to taste
  • salt and freshly ground black pepper to taste
  • 1 tbsp ground cumin or paprika, or to taste, plus a sprinkling for garnish
  • juice of 1 lemon, plus more as needed
  • chopped fresh parsley leaves for garnish
  1. Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
  2. Taste and adjust the seasoning (I often find I like to add much more lemon juice).
  3. Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.

salad and Dressing

  • 3 cups of mix greens
  • Your choice of dressing

Plating

  1. Make a round of hummus in the center of 4 plates.
  2. Arrange cooked vegetables on the hummus.
  3. Mix your dressing with the mixed greens and stack them on top of the vegetables
  4. Drain the marinade and drizzle over the dish. Enjoy!
Sour Lentil Pancakes with Haskap Berry and Maple Syrup by Chef Jonathan Chovancek, Bittered Sling

Sour Lentil Pancakes with Haskap Berry and Maple Syrup by Chef Jonathan Chovancek, Bittered Sling

INGREDIENTS

  • 2 cups split red lentils
  • 2 cups hard red wheat berries
  • 1 tsp toasted fennel seeds
  • 1/4 tsp black pepper
  • coconut oil
  • 1/2 cup fresh or frozen haskap berries
  • 1/2 cup #2 amber maple syrup
  • 1 tbsp. unsalted butter

INSTRUCTIONS

  1. Rinse the lentils and wheat berries under cold running water.
  2. Place in a 1 litre container and cover with cold, clear water and lightly cover the top of the jar with cheesecloth or a paper coffee filter.
  3. Allow the grains to ferment at room temperature for 24-36 hours in a cool, dark spot in your kitchen.
  4. After 24-36 hours the water covering the legumes should smell sharp and tart.
  5. Drain the lentils and wheat berries, reserving the soaking liquid.
  6. Place the grains and legumes into a high-powered blender with 50% of the soaking liquid and spices and puree into a thick, smooth batter. Add more of the liquid if necessary.
  7. Place into a covered container and allow to ferment 8-12 hours, until the batter has a spongy, beer-batter appearance.
  8. Preheat a nonstick griddle and add 1-2 tbsp coconut oil to the pan, enough to cover the surface.
  9. Use a large spoon to scoop 3-4 cm round pancakes into the skillet and cook each side over medium - high heat for 4-5 minutes, until they are golden brown.
  10. Remove from the pan and place on a warm plate and repeat until you have gone through all of the batter.
  11. In a small saucepan heat the haskap berries and maple syrup together to just under a boil.
  12. Remove from the heat and stir in the cold unsalted butter.
  13. Dress each pancake with the syrup.

Makes 12 cakes.

Roasted Carrots with Parsnips and Chickpeas by Angie Quaale, Well Seasoned Gourmet Food Store

Roasted Carrots with Parsnips and Chickpeas by Angie Quaale, Well Seasoned Gourmet Food Store

INGREDIENTS

  • 1 lb carrots
  • ½ lb parsnips
  • 3 tbsp olive oil
  • 1 tsp dried chili flakes
  • ¼ tsp coarse kosher salt
  • 1 can chickpeas rinsed and drained
  • 1 tbsp pomegranate molasses
  • ½ cup Macedonian feta cheese, crumbled
  • 1 tbsp chopped flat leaf parsley

INSTRUCTIONS

  1. Preheat oven to 400°F.
  2. Peel carrots and parsnips and halve lengthwise.
  3. Toss carrots and parsnips with 2 tbsp olive oil, chili flakes and salt.
  4. Spread in a single layer on a large baking sheet and place in oven to roast.
  5. Toss chickpeas in remaining olive oil.
  6. After 15 minutes, turn carrots and parsnips, add chickpeas, and roast for another 10 minutes.
  7. Then toss with pomegranate molasses and roast for another 5 minutes or until vegetables are fork tender and golden.
  8. Remove from oven, toss with feta and parsley and serve.
Cumin-scented Chickpea Tomato and Vegetable Ragout with a Spiced Split Red Lentil Ragout by Chef Adrian Beatty, Seasonal 56 Restaurant

Cumin-scented Chickpea Tomato and Vegetable Ragout with a Spiced Split Red Lentil Ragout by Chef Adrian Beatty, Seasonal 56 Restaurant

ragout Ingredients

  • ¼ cup coconut oil
  • 25 grams minced ginger
  • 1 large red onion, diced ¼ inch
  • 20 grams minced garlic
  • 4 tsp whole cumin seeds, toasted and ground
  • 1 tsp turmeric
  • 2 tsp garam masala
  • 1 litre tomato sauce
  • 5 cups water
  • 1¼ lbs carrots, peeled and diced ½"
  • 12 oz butternut squash, peeled and diced ½"
  • 4 cups cooked chickpeas (canned fine)
  • 8 oz braising greens, coarsely chopped, blanched and cooled
  • 4 tsp sea salt or to taste
  • 4 oz sunflower sprouts for garnish

Instructions

  1. Heat coconut oil and sauté onions, garlic and ginger until soft.
  2. Add all spices and sauté 2 to 3 minutes.
  3. Add tomato sauce, water and carrots. Bring to a simmer and cook 10 minutes.
  4. Add squash and chickpeas simmering gently until carrots and squash are soft.
  5. Serve over lentil ragout and garnish with sprouts.
  6. Add blanched braising greens and salt to taste.

lentil ragout ingredients

  • 2 tbsp coconut oil
  • 10 grams garlic
  • 20 grams minced ginger
  • 1 large red onion, peeled and diced into ¼-inch pieces
  • 1 tsp garam masala
  • 1 to 3 dried thai dragon chilies (depending upon how spicy you want it)
  • 2 cups split red lentils
  • 4 cups water
  • 1 tbsp tomato paste
  • 2 tsp Island sea salt, or to taste

Instructions

  1. Heat coconut oil. Add garlic, ginger, and onions. Sauté until soft.
  2. Add spices and lentils. Cook 2 to 3 minutes.
  3. Add water. Cover and simmer 12 to 15 minutes.
  4. Remove lid and add salt and tomato paste. Place lid back on and simmer another 5 minutes until lentils are soft.

Ragout makes more than enough for 6 people. Leftovers can be reheated the next day or frozen for a later date.

Local chefs and food experts share innovative ways to serve up peas, chickpeas, lentils + more

Local chefs and food experts share innovative ways to serve up peas, chickpeas, lentils + more

2016 has been declared the International Year of Pulses by the United Nations to celebrate one of the world’s most important foods: the edible seeds of the legume family.

Pulses include beans, peas, chickpeas and lentils, seeds that are packed with fibre, protein, nutrients and flavour, many of which are grown right here on Canadian soil. Their nutritional intensity, inexpensive accessibility and ease of cooking have made them indispensable staples to cooks all over the globe.

Click through to go beyond your regular recipe repertoire and try a fancier take on pulse dishes.

Pulse Tacos by Michael Smith, Celebrity Chef and Pulse Ambassador

Pulse Tacos by Michael Smith, Celebrity Chef and Pulse Ambassador

PULSE FILLING ingredients

  • 2 tbsp (30 mL) of canola oil
  • 2 onions, thinly sliced
  • 6 garlic cloves, thinly sliced
  • 1 heaping tablespoon (18 mL) of chili powder
  • 1 teaspoon (5 mL) of ground cumin
  • 1 cup (250 mL) of green lentils
  • A 19-ounce (540 mL) can of your favourite beans or chickpeas, rinsed and drained
  • 2 cups (500 mL) of water
  • 1/2 teaspoon (2 mL) of salt
  • 1/2 teaspoon (2 mL) of your favourite hot sauce

TACO INGREDIENTS

  • A head of bibb or iceberg lettuce
  • A few handfuls of grated cheddar or taco blend cheese
  • Your favourite salsa
  • A large bunch of fresh cilantro
  • 2 limes, cut into wedges
  • 12 hard taco shells

instructions

  1. Make the lentil bean filling.
  2. Splash the canola oil into a large skillet or a sauté pan over medium-high heat.
  3. Toss in the onions, garlic, chili powder, and cumin. Sauté until the vegetables soften and the spice flavours brighten, 3 or 4 minutes.
  4. Stir in the lentils, beans, water, and salt. Bring the works to a slow, steady simmer.
  5. Cover tightly and continue slowly cooking until the lentils are tender, 35 minutes or so.
  6. Stir in the hot sauce.
  7. Assemble the tacos.
  8. Fit a full leaf of lettuce into a hard taco shell. This will hold the fillings in when the hard shell inevitably breaks.
  9. Fill each taco with a heaping spoonful of the lentil bean filling.
  10. Pack with cheese, salsa, and cilantro.
  11. Serve with the lime wedges and share.

Makes 12 tacos, Serves 4 to 6

Composed Chickpea Salad by Chef Ned Bell, Yew Restaurant + Bar

Composed Chickpea Salad by Chef Ned Bell, Yew Restaurant + Bar

SALAD

  • 1 head butter lettuce, little gem lettuce or baby romaine hearts
  • 1 pint heirloom style cherry tomatoes
  • 1 red pepper, roasted and seeded, cut into strips
  • ½ cup canned chickpeas; drained and rinsed, sautéed in 1 oz of olive oil and the zest/juice of half a lime
  • 1 cup cooked and picked Dungeness crab

Compose all of the ingredients on a plate or platter. Garnish with the red pepper hummus and pour some of the vinaigrette on top (hummus and vinaigrette recipes below).

ROASTED RED PEPPER HUMMUS

  • 2 cups canned chickpeas, drained and rinsed
  • 1 whole roasted red pepper, peeled and seeded
  • 1 clove garlic
  • 2 tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp cracked black pepper

Purée all the ingredients in a food processor, remove and set aside.

LIME VINAIGRETTE

  • Juice and zest of 1 lime
  • 2 tbsp Dijon mustard
  • 1 cup canola oil
  • ¼ tsp sea salt
  • ¼ tsp cracked black pepper

Blend all the ingredients together in a blender.

PROTEIN

I chose to use Dungeness crab, but you could substitue with cooked wild salmon, albacore tuna, B.C. spot prawns, grilled chicken, crumbled cheese (goat, cheddar, fromage frais), martinated tofu, toasted nuts (walnuts, almonds, hazelnuts or cashews). Basically this is a composed salad and would be tasty with any protein you choose or have in your fridge at home.

Sweet Potato Smothered with Chickpeas by Alyssa Bauman, Nourished

Sweet Potato Smothered with Chickpeas by Alyssa Bauman, Nourished

INGREDIENTS

  • 2 medium sweet potatoes, preferably rounder
  • 1 tbsp olive oil
  • 2 medium shallots, diced
  • 1 tbsp cumin powder
  • 2 tsp coriander powder
  • 1/2 tsp red pepper flakes
  • 1 tbsp smoked paprika
  • 1/2 tsp ground cloves
  • 1/2 tsp salt
  • 2 tbsp tomato paste
  • 2 cups chickpeas, drained and rinsed if using canned
  • 1/2 to 1 cup vegetable broth
  • cilantro for garnish
  • 1 cup stewed tomatoes

instructions

  1. Preheat oven to 400°F.
  2. Scrub sweet potatoes and pierce several times with a fork.
  3. Bake for 45 minutes to an hour until tender.
  4. Combine cloves, cumin, coriander, red pepper flakes, paprika, and salt; set aside.
  5. In a medium pot, heat olive oil over medium heat.
  6. Sauté shallot until translucent, 4-5 minutes.
  7. Stir in spices and cook for 1 minute more.
  8. Add stewed tomatoes, tomato paste, and 1/2 cup vegetable broth.
  9. Bring to a boil, reduce to a simmer and add chickpeas.
  10. Continue to simmer for at least 15 minutes or until sweet potatoes are done.
  11. Add more vegetable broth if desired.
  12. Slit sweet potato and gently squeeze open.
  13. Remove part of the insides of the sweet potato reserving for a separate use or stir into chickpeas.
  14. Ladle chickpea mixture over sweet potato and serve with a sprinkle of cilantro.
  15. Option to add kale or other greens to chickpea mixture.
Poached Pacific Octopus with Chickpeas by Sous Chef Bobby Milheron, Boulevard

Poached Pacific Octopus with Chickpeas by Sous Chef Bobby Milheron, Boulevard

POACHED OCTOPUS

  • 5 lb raw Pacific octopus
  • 1 L red wine
  • 1 onion
  • 2 sticks celery
  • 1 bunch tarragon
  • 3 lemon peels, pith removed
  • 2 bay leaves
  • 1 tbsp black peppercorns
  1. In a heavy-bottom pot, bring the wine to a simmer.
  2. Once wine begins to simmer, add the remaining ingredients.
  3. Keep at a low simmer for 2-3 hours depending, on size or until the octopus is tender. Remove from the liquid and allow to cool.

CHERMOULA herb sauce

  • 2 cups diced San Marzano tomato
  • 2 cups cilantro, stems removed
  • 2 cups Italian parsley, stems removed
  • 7 kaffir lime leaves
  • 2 tbsp smoked paprika
  • 1 tsp cumin seeds
  • 1 pinch saffron
  • 1 tbsp ginger, sliced
  • 1 tbsp garlic, sliced
  • ¾ cup olive oil
  1. Heat olive oil over medium heat. Add cumin, ginger, garlic and smoked paprika and toast until the mixture becomes very aromatic. 
  2. Add tomatoes and simmer for 20 minutes.
  3. Remove from heat add cilantro, parsley and kaffir lime leaves and allow to steep for 15 minutes.
  4. Remove lime leaves, and blend in a food processor until smooth.

CHICKPEA SREAD

  • 1 cup dried chickpeas, soaked in water overnight
  • 1 cup onions, sliced
  • 3 tbsp garlic, sliced
  • 2 tsp cumin seeds
  • 1 tsp smoked paprika
  • 2 L chicken stock
  • juice of 2 lemons
  1. In a heavy-bottom pot, sweat the onions and garlic until soft.
  2. Add cumin and paprika, and toast for 1 minute. 
  3. Add soaked chickpeas and chicken stock, and simmer until tender (approx. 1 hour). 
  4. Blend in a food processor until smooth. 

To serve

  1. Grill or sear octopus in a hot pan.
  2. Once the octopus has some caramelization, remove from heat and dress with lemon and olive oil. 
  3. Spread the chickpeas onto your desired serving plate.
  4. Place the octopus on top, and drizzle the chermoula around the plate.
  5. Optional: garnish with shaved fennel and parsley dressed in olive oil and lemon. 

Serves 8.

Red Lentil Waffles by Trevor Arsenault, Professional Home Economist

Red Lentil Waffles by Trevor Arsenault, Professional Home Economist

INGREDIENTS

  • 1/3 cup (75 mL) dried red lentils
  • 1 cup (250 mL) water
  • 1 cup (250 mL) all-purpose flour
  • 1 cup (250 mL) whole wheat flour
  • 2 tbsp (30 mL) natural wheat germ
  • 1 tbsp (15 mL) baking powder
  • 1/4 cup (60 mL) unsweetened applesauce
  • 1 ½ cups (375 mL) skim milk
  • 2 omega-3 eggs
  • 1 tsp (5 mL) pure vanilla extract

instructions

  1. Add lentils and water to a to a small sauce pan; cover, bring to the boil and stir.
  2. Reduce to simmer and cook uncovered for about 15 to 20 minutes, until lentils are very soft.
  3. Use a wire sieve to drain any remaining liquid. Set aside and cool to room temperature.
  4. In a large bowl, combine flours, wheat germ and baking powder.
  5. When the lentils are cooled, take a separate, medium bowl and whisk together the applesauce, milk, eggs, vanilla and lentils.
  6. Add liquid ingredients to the dry ingredients. Whisk together until combined. Batter should be thick with small lumps.
  7. Preheat oven to 250°F (120°C). Place a cooling rack on top of a large rimmed baking sheet.
  8. Let batter rest while waffle iron preheats.
  9. Once waffle iron is hot, lightly brush both sides with canola oil.
  10. Add 1/3 cup (75 mL) batter to each side of the waffle iron, close the lid and cook until waffles are golden brown, about 5 minutes.
  11. Transfer waffles to wire cooling rack, cover with foil, place in the oven to keep warm and continue cooking remaining batter.

Makes 12 waffles.

Excerpt from Homegrown: Celebrating the Canadian Foods We Grow, Raise and Produce by The Ontario Home Economics Association (Author), Mairlyn Smith (Editor)