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The Heart of Every Meal PULSES 03 About Pulses 04 What Are Pulses? 04 What Are Pulses? 04 06 Why Pulses? 06 Why Pulses? 06 08 How to Prepare 08 How to Prepare 08 11 Recipes 15 Breakfast & Brunch 15 Breakfast & Brunch 15 23 Dips, Salads & Sides 23 Dips, Salads & Sides 23 43 Entrées 43 Entrées 43 65 Sweets 65 Sweets 65 TABLE OF CONTENTS About Pulses DRY PEAS BEANS What Are Pulses? MUNG FAVAPINTO PINKLARGE LIMA SMALL RED CRANBERRY BLACK DARK RED KIDNEY NAVY BLACKEYE PEAS LIGHT RED KIDNEY ADZUKI GREAT NORTHERN SPLIT GREEN WHOLE GREEN SPLIT YELLOW WHOLE YELLOW BABY LIMA PULSES | The Heart of Every Meal4 Pulses are the nutritionally dense, dry, edible seeds of legumes, including: DRY PEAS, BEANS, LENTILS and CHICKPEAS LENTILS CHICKPEAS DESIKABULI REGULAR PARDINA RED CHIEF BLACKRICHLEA FRENCH GREEN PULSES | The Heart of Every Meal 5 Nutrition Versatility Good source of protein Lentils deliver double the protein per serving of quinoa Excellent source of fiber All pulses have 4x more fiber than brown rice High in antioxidants Per serving, red kidney beans have higher antioxidant content than blueberries and pomegranate juice Iron-rich One serving of black beans contains 1.5 times as much iron as one 3 oz. serving of flank steak Good source of potassium One serving of dry peas contains as much potassium as a banana Excellent source of folate Chickpeas contain 3x more folate per serving than kale Gluten-free, sodium-free and cholesterol-free Nutritional information sourced from the USDA Nutrient Database, antioxidant data as published in Journal of Agricultural and Food Chemistry, June 9, 2004; All nutritional figures based on ½ cup serving of cooked pulses The Many Ways to Love Pulses: Swap half the meat in nearly any recipe with lentils Add cooked white beans or pea protein to smoothies, or try pulse flours to make gluten- free baked goods Add chickpeas to pasta, or select one of the many pastas made with pulses It takes the same time to prepare lentils and split peas as it takes to prepare pasta, quinoa or rice (15-30 minutes) No time? Try canned or flash frozen pulses Pulses Are: Why Pulses PULSES | The Heart of Every Meal6 Sustainability Affordability and Food Security The world’s growing populationwillrequirea 70% increase in agricultural productionby2050 Overhalfofallglobal pulseproductionoccurs in developing countries •Pulses are a staple food around the world, playing a key role in many traditional cuisines •Pulses enhance crop diversity, decreasing the risks farmers face from environmental and market fluctuations U.S. cost per serving of lentils is $0.10 vs.: Cost per serving data sourced from ERS calculations, based on average prices from The Bureau of Labor Statistics and USDA Agricultural Marketing Service Data, as reported by the USDA, July 2015 $1.49 for beef $0.73 for pork $0.63 for chicken Natural fertilizers. Pulses enrich the soil where they grow, reducing the need for chemical fertilizers Drought-tolerant and frost-hardy. Pulse crops can grow in harsh environments Low carbon footprint. Pulse crops have one of the lowest carbon footprints of any food group Water-efficient source of protein Water footprint figures sourced from Arjen Y. Hoekstra and Ashok Chapagain, Globalization of Water, U. of Twente, Waterfootprint.org as reported by National Geographic, April 2010 Carbon footprint data sourced from: Nijdam, D. Rood, T., Westhoek, H. The price of protein. Food Policy 2012, vol 37, issue 6, pages 760-770 It takes 43 gallons of water to produce of water to produce of 1 lb. of pulses Pulse crops require little or no irrigation It takes roughly 800- 1,800 gallons of water to produce 1 lb. of meat PULSES | The Heart of Every Meal 7 COOKING TIPS Split peas get softer the longer they cook. Vary cooking time accordingly. For every cup of beans, use 2 cups of water. COOKING TIPS Bean cooking time varies by type. When a bean is fully cooked the skin is still intact but the bean can easily be smashed between two fingers. Beans expand as they cook. Add warm water as needed during the cooking process to keep the beans covered. Rinse split peas with water—no need to soak! Combine split peas and water, bring to a boil. Simmer for 30 minutes. 1. 2. 3. 1. 2. 3. For every cup of split peas, use 2 cups of water. Soak your beans. Simmer on low for 45 minutes – 2 hours. Combine 1 cup beans with 2 cups water and bring to a boil. Split Peas Beans Increase flavor by adding chopped onion to the beans at any time during the cooking process. During hot weather, soak beans in the refrigerator to prevent fermentation. TRADITIONAL SOAK: Pour enough cool water over beans to cover completely. Soak for 8 hours or overnight. Drain soaking water and rinse beans with cool water. QUICK SOAK: Place 1 cup of beans in a large pot with 3 cups of water. Bring to a boil for 3 minutes then remove from heat and let stand for 1 hour. Drain soaking water and rinse beans in cool water. HOT SOAK: Place 1 cup of beans in a pot with 5 cups of water. Bring to a boil for 3 minutes then remove from heat and let stand for 4 to 24 hours. Drain and rinse beans in cool water. How To Prepare Pulses PULSES | The Heart of Every Meal8 Use unsalted water—salt toughens pulses during cooking. Acidic ingredients like tomatoes slow cooking. Add them late in the cooking process. Add a pinch (about 1/8 teaspoon) of baking soda to beans or chickpeas as they simmer to help them cook faster. (Too much will make your pulses taste soapy.) 1 cup dry = 2½ cups cooked COOKING TIPS Different lentils require different cooking times. Softer red (decorticated) lentils require shorter cooking times and are great for soups. Firmer lentils (e.g., black) take a bit longer to cook and are ideal for salads. For every cup of chickpeas, use 2 cups of water. COOKING TIPS Start the soaking process when you make your morning coffee. When you get ready to make dinner, your chickpeas will be ready to cook. Once cooked, chickpeas can be refrigerated in their liquid for up to a week. Just drain and add to salads, soups or sides for a quick protein punch. Rinse lentils with water no need to soak! Combine lentils and water, bring to a boil. Simmer for 5-20 minutes until tender. 1. 2. 3. 1. 2. 3. For every cup of lentils, use 2.5 cups of water. Soak your chickpeas. Simmer for 1.5-2 hours. Combine chickpeas and water, bring to a boil. Lentils Chickpeas QUICK SOAK: Use three cups of cold water for each cup of chickpeas. Boil 2 minutes, remove from heat. Cover and let stand for one hour. Drain soaking water and rinse chickpeas in cool water. OVERNIGHT SOAK: Use three cups of cold water for each cup of chickpeas. Let stand for 8-24 hours and drain. COOKING TIPS FOR ALL PULSES PULSES | The Heart of Every Meal 9 Recipes Breakfast & Brunch Pinto Bean Skillet Bake with Spicy Sunflower Oat Crumble Topping RECIPE DEVELOPED BY The Full Helping 1. Place the soaked beans in a large pot with enough water to cover them by 2-3 inches. Bring to a boil. Reduce to a simmer, cover, and simmer for 60-75 minutes, or until the beans are tender but still hold their shape and chew (check for doneness at 45 minutes, just to be safe). Discard the bay leaves and garlic, drain beans, and set aside. If you’d like to skip this step, simply drain and rinse 3 cans of cooked pinto beans and add them to the recipe in step 3. 2. While the beans cook, make the crumble topping by putting all ingredients into a food processor fitted with the “S” blade. Pulse continually for a minute or so, or until the mixture is forming nice crumbs and sticking together a bit. If it’s too dry, add a tablespoon of water. 3. Preheat your oven to 350°F. Heat the olive oil in a 12-inch cast iron skillet. Add the onions, as well as a pinch of salt to get them sweating. Sauté the onions for 5 minutes, or until soft and clear. Add the sugar and sauté for another 5-8 minutes, or until the onions are becoming caramelized. Add the peppers, chili powder, cumin, ½ teaspoon salt, and a pinch of pepper. Cook for another 2-3 minutes, or until peppers are just soft. Stir in the cooked beans and the lime juice. Mix everything together thoroughly, and season to taste. 4. Sprinkle the crumble topping over the skillet ingredients. Transfer the cast iron skillet to the oven and bake for 20-30 minutes, or until the topping is golden. Serve with your favorite cornbread, stuff into taco shells, enjoy with a side of cooked rice or quinoa, or simply enjoy as is! Leftovers will keep in an airtight container in the fridge for up to five days, and can be frozen for up to one month. Note: If you don’t have a cast iron skillet, you can sauté the ingredients in a large pan and bake in a 9 x 13 baking dish. For the Skillet Bake: ¾ pound pinto beans, soaked overnight (or for 8-10 hours) and rinsed (substitute 3 cans cooked pinto beans) 2 bay leaves 2 large garlic cloves, peeled 1 tablespoon olive oil 1 large white or yellow onion, thinly sliced 2 teaspoons organic sugar 1 green bell pepper, chopped 1 red bell pepper, chopped 1 poblano pepper, finely chopped Salt and pepper 1 teaspoon chili powder ½ teaspoon ground cumin 1 tablespoon lime juice For the Spicy Sunflower Oat Crumble Topping: ¾ cup rolled oats ½ cup sunflower seeds ½ teaspoon salt ½ teaspoon chili powder ½ teaspoon smoked paprika ¼ cup nutritional yeast Dash cayenne pepper 1 tablespoon lemon juice 1 tablespoon olive oil InstructionsIngredients PULSES | The Heart of Every Meal14 Chickpea Quiche RECIPE DEVELOPED BY The Pancake Princess 1. Soak chickpeas for 8 hours, or overnight. Drain the soaking liquid and add fresh water to a saucepan along with chickpeas and a pinch of salt. Bring to a boil, then simmer for about an hour, or until chickpeas are tender. 2. Meanwhile, heat 1 tablespoon of olive oil in a pan over medium heat. Add the onion along with a pinch of salt and cook over medium-low heat for 25 minutes, stirring occasionally, until caramelized. 3. While the onion is caramelizing, make the crust. 4. Preheat the oven to 350°F and lightly grease a 9 or 10-inch tart pan. 5. Whisk together the chickpea flour, salt and baking powder. Add the oil and water and stir until the dough comes together. If dough is too crumbly and dry, add additional water, a tablespoon at a time, until it comes together. 6. With damp hands, press the dough evenly into the prepared pan. Bake for 15-20 minutes or until crust is firm and dry to the touch and is just starting to brown. Remove from the oven. 7. Once the onion is caramelized, add kale and increase heat to medium. Once kale is wilted, add the chickpeas. Cook for another minute, then remove from heat. Add salt to taste. 8. Whisk together the eggs, milk, salt and pepper in a separate bowl. 9. Spread the onion mixture evenly into the warm, pre-baked crust, then pour in the egg mixture. Sprinkle the feta on top. 10. Bake for 30 minutes, or until the top is set and browned slightly. Serving size: ⅛ quiche For the Filling ½ cup dried chickpeas (or a little over 1 cup cooked) 1 tablespoon olive oil ½ large onion (about 2 cups), thinly sliced 3 cups finely chopped kale 3 eggs 1 cup milk ½ teaspoon salt, plus additional as needed ¼ teaspoon pepper ¼ cup feta cheese For the Crust 2 ½ cups chickpea flour ½ teaspoon salt 1 teaspoon baking powder 6 tablespoons olive oil 6 tablespoons water InstructionsIngredients PULSES | The Heart of Every Meal 17 Chickpea Banana Berry Smoothie Bowl RECIPE DEVELOPED BY Lee From America To Prepare Chickpeas 1. Add 2 cups* of dry chickpeas to filtered, cool water and let them soak 8-12 hours (or overnight). Rinse them in a colander under cold running water. Put rinsed chickpeas in a big pot and cover with 3 inches of water, then bring them to a boil. Turn down heat and let chickpeas simmer until they are tender/cooked through. *This makes extra chickpeas. Use them for multiple smoothies, or add them to your lunch as a salad topper! To Make Smoothie Bowl 1. Blend ingredients in a high power blender or food processor until smooth, soft-serve like consistency is achieved. Add the toppings of your choice and enjoy! Blended 2 frozen bananas ½ cup chickpeas ½ cup coconut milk 3 medjool dates (pitted) ¼ cup pineapple 1 cup blackberries or marionberries Toppings Your choice! Sprouted buckwheat granola Coconut chips Marionberries Hemp seeds Chia seeds Almonds Blueberries Pepitas Puffed quinoa Goji berries Sesame seeds Mulberries Cacao nibs InstructionsIngredients PULSES | The Heart of Every Meal18 Lemon Poppy Seed Pancakes (Gluten-Free, Vegan) 1. Preheat your griddle to the manufacturer’s instruction for pancakes. If using a skillet, heat over medium-medium high heat. 2. In a medium to large mixing bowl, combine the flour, sugar and baking powder, set aside. 3. Add milk, vanilla and lemon juice to the dry mixture, mix just enough to combine. Add in poppy seeds and lemon zest, and give a final quick mix (don’t over mix). Batter will foam up looking light and airy. Let the batter rest for about 7 minutes. This step is important and will result in fuller looking pancakes. Give batter a quick stir before scooping. 4. You may or may not want to grease your griddle lightly with coconut oil, or other oil of choice, depending on whether your griddle is non-stick. 5. Using a ¼ cup scoop, pour batter on the griddle, cook for about 2–2 ½ minutes, or until underside is golden. Flip and cook another 2–2 ½ minutes. 6. Serve with pure maple syrup. Fresh strawberries are a perfect accompaniment and will add some freshness. 1 cup chickpea flour ½ cup almond milk, or milk of choice 2 tablespoons pure cane sugar or coconut sugar 2 tablespoons baking powder 1 tablespoon poppy seeds 1 teaspoon vanilla extract 1 large lemon or two small, zest and juice InstructionsIngredients RECIPE DEVELOPED BY The Simple Veganista PULSES | The Heart of Every Meal 19 Orange French Toast (Vegan) RECIPE DEVELOPED BY The Simple Veganista 1. Preheat griddle according to manufacturer’s instructions. If using stovetop skillet, set aside and heat over medium to medium-high when ready to dip bread. 2. In a shallow, flat bottom dish, combine flour and orange juice using a whisk or fork. Add sugar and cinnamon, blend again. It’s ok if there are a few little lumps of flour. Let mixture sit for about five minutes. 3. Grease your griddle or skillet lightly. Give your flour mixture a quick stir. Dip both sides of bread in mixture, place on griddle/ skillet and cook about 2–2 ½ minutes. Flip and cook the other side the same, 2–2 ½ minutes. This first flip may not look too appealing, but be patient. Once the first flip is complete, flip once more to finish up the other side, cooking for about 1 minute.* 4. Serve with a sprinkle of powdered sugar and drizzle of pure maple syrup. Pairs well with fresh orange slices. *A quick cleaning or scraping in between each batch to remove any batter that sticks to the griddle can result in a prettier French toast! 1 cup orange juice ¾ cup chickpea flour 2 tablespoons pure cane sugar or coconut sugar ½ teaspoon cinnamon 8 slices of bread (sourdough, French bread or bread of choice) Coconut oil or other neutral oil, for greasing Pure maple syrup, for serving Organic powdered sugar, for serving InstructionsIngredients PULSES | The Heart of Every Meal20 PULSES | The Heart of Every Meal 21 Dips, Salads & Sides Baby Lima Bean Succotash Salad with Garlic-Rosemary Dressing RECIPE DEVELOPED BY Delish Knowledge 1. Heat olive oil in a large skillet over medium heat. Add the garlic and cook, stirring often, for 1 minute. Add the tomatoes, lima beans, corn, and bell pepper and cook for 3-5 minutes until tomatoes soften and beans are just tender. 2. Remove from heat and place in a serving bowl. Stir in the chopped scallions. 3. Place the white balsamic vinegar, honey, garlic, rosemary, onion, mustard, salt and pepper in a food processor or blender and pulse to combine. With the blade running, gradually add in the extra virgin olive oil in a slow, steady stream until smooth. Toss with the succotash and serve. Serves 6-8 as a side dish 1 tablespoon olive oil 1 garlic clove, minced 2 cups chopped tomatoes 2 cups cooked baby lima beans 1 cup frozen corn, thawed 1 green bell pepper, chopped 1 yellow bell pepper, chopped 2 scallions, thinly sliced ¼ cup white balsamic vinegar 2 tablespoons honey 1 garlic clove, roughly chopped 2 tablespoons chopped fresh rosemary leaves 1 teaspoon Dijon mustard ½ teaspoon salt Freshly ground pepper to taste ⅓ cup extra virgin olive oil InstructionsIngredients PULSES | The Heart of Every Meal24 Yellow Split Pea Millet Cakes with Carrot-Miso Sauce RECIPE DEVELOPED BY The Full Helping 1. To make the carrot miso sauce, steam or boil carrots until tender (about 15 minutes). Drain and transfer to a blender. Add water, tamari, vinegar, miso, the date, and sesame oil and blend until smooth. Add water as needed, depending on how thick you’d like the sauce to be. Dressing makes about 1 ¾-2 cups, and will keep in a sealed container for up to five days in the fridge. 2. Rinse split peas and add to a small pot with enough water to cover them by a few inches. Rinse the millet and add it to a separate small pot, along with 1 ¼ cups water. Bring both pots to a boil. 3. Simmer millet for 20 minutes, or until it has absorbed the liquid. Fluff the millet with a fork, cover it, and allow it to sit for a few minutes. Check the peas by fishing out a few and tasting them; they should be tender but firm, and hold their shape. If they’re not done, give them an extra 5-10 minutes. 4. When the peas are ready, drain and transfer to a large bowl. Add the cooked millet. 5. Heat a small or medium frying pan over medium-low heat. Add the cashews and toast until fragrant and golden. Transfer them to a food processor and process into a fine meal. 6. Preheat oven to 350°F. Add two teaspoons of olive oil to the frying pan and sauté the onion for 5-8 minutes, or until very tender and clear. Add the garlic and grated ginger and sauté for another 2-3 minutes, or until mixture is fragrant, adding a few tablespoons of water to prevent sticking if needed. Stir in turmeric powder and salt. 7. Add onion mixture into the millet and split peas. Transfer ¾ of the mixture to your food processor, adding it to the ground cashews. Pulse continuously for about 30 seconds. Add this mix to the remaining, whole split peas, millet, and onions in your mixing bowl, and mix well. Shape the mixture into 12 small cakes. (If the mixture seems overly dry, you can add a few tablespoons of water.) 8. If using bread crumbs, press each cake into crumbs to cover both sides. Transfer cakes to a lightly oiled or parchment-lined baking sheet. Bake for 25-30 minutes, flipping once halfway through. Serve with carrot miso sauce and some chopped parsley, if desired. Leftover cakes will keep in an airtight container in the fridge for up to four days. For the Yellow Split Pea and Millet Cakes ½ cup yellow split peas ½ cup millet ½ cup cashews (walnuts and pecans will also work nicely) 2 teaspoons olive oil 1 white or yellow onion, diced 3 garlic cloves, minced 1 tablespoon grated ginger ½ teaspoon turmeric powder ½ teaspoon salt Pinch black pepper ½ cup whole grain or gluten-free bread crumbs For the Carrot Miso Sauce 2 cups steamed carrots ½ - ⅔ cup water 2 teaspoons low sodium tamari 1 tablespoon rice vinegar 1 tablespoon miso paste (I like to use mellow white miso, but brown or red would be fine) 1 pitted medjool date (or 2 teaspoons maple syrup) 1 teaspoon sesame oil InstructionsIngredients To streamline the process, you can prep the split peas, the millet and the sauce a day or two in advance. If you happen to have other cooked pulses handy, such as lentils, navy beans or green split peas, you can use those in place of the yellow split peas. PULSES | The Heart of Every Meal 27 Mason Jar Mediterranean Chicken Salad RECIPE DEVELOPED BY Fit Foodie Finds For the Mediterranean Lentil Mixture ½ cup lentils, uncooked 2 cups water 1 cup red onion, diced 1 cup cherry tomatoes, quartered 1 cup cucumber, diced ½ cup kalamata olives, sliced ½ cup feta cheese, crumbled For the Chicken 3 medium chicken breasts (~3 oz each) ½ teaspoon dried basil ½ teaspoon dried parsley ½ teaspoon garlic powder Salt and pepper, to taste Olive oil, for the pan For the Dressing ⅓ cup lemon juice (juice from 1 large lemon) 1 teaspoon garlic powder ½ tablespoon rice vinegar ¼ cup extra virgin olive oil 1 tablespoon honey Additional Ingredients 4 large handfuls of spinach Ingredients For the Mediterranean Lentil Mixture 1. First, prep lentils by placing ½ cup lentils and 2 cups of water in a medium-size pot. Bring to a boil and then reduce heat to low and let simmer for an additional 15 minutes. Remove from heat and drain remaining water. Place in the fridge to cool. 2. Next, prep veggies by dicing red onion, quartering cherry tomatoes, dicing cucumber, and slicing olives. 3. Once the lentils have cooled, mix all ingredients together and set aside. For the Chicken 4. Preheat oven to 375ºF and rub a baking sheet with olive oil. 5. Next, place chicken breast on baking sheet and generously season each side with spices. 6. Bake at 375ºF for 25-30 minutes depending on how thick the chicken breasts are. 7. Place in the fridge to cool. Once cooled, slice into bite-size pieces. For the Dressing 8. Place all ingredients in a small bowl and whisk with a fork until combined. For the Mason Jar Salad 9. Create your mason jar salad by placing ¼ of the dressing at the bottom of 4 jars. Then, place ¼ of the diced chicken on top of the dressing. Add in a handful of spinach to each jar, and top with lentil mixture. Instructions Makes 4 mason jar salads. PULSES | The Heart of Every Meal28 PULSES | The Heart of Every Meal 29 For Chicken 1 tablespoon olive oil ¼ teaspoon salt ½ pound boneless, skinless chicken breasts (about 2 pieces), cut into bite-sized pieces 2 teaspoons za’atar seasoning For Lentil Dip 1 cup dry red lentils 2 cups water ¾ teaspoon salt, divided 2 tablespoons tahini 2 tablespoons olive oil 2 cloves minced garlic Juice of one lemon ¼ teaspoon turmeric ½ teaspoon ground cumin 2 tablespoons minced fresh cilantro Chicken Shawarma Lentil Dip RECIPE DEVELOPED BY Heartbeet Kitchen 1. To make chicken, bring oil to medium-high heat in a medium skillet. Toss chicken with salt, then add to pan. Cook for 4-5 minutes, then stir in za’atar seasoning. Continue cooking for 3-4 minutes until juices run clear and chicken is no longer pink. Remove pan from heat and set aside. 2. For lentil dip, bring water to a boil in a medium-sized sauce pan. Add lentils and cook for about 12-15 minutes, until lentils are soft. Stir in ¼ teaspoon salt until dissolved. Then drain lentils thoroughly, and add to a food processor with the tahini, olive oil and garlic. Blend for 20 seconds, then add lemon juice, turmeric, cumin and remaining ½ teaspoon salt. Blend for about 45 seconds, until mixture is completely smooth. Taste and adjust salt or lemon juice as needed. 3. To serve, place dip in a bowl and add chicken to the top, then sprinkle with fresh cilantro and extra za’atar if desired. (Chicken and lentils can be made one day ahead of time, then finish making on day you are ready to serve.) InstructionsIngredients PULSES | The Heart of Every Meal 31 Roasted Chickpea Bowl with Feta, Arugula and Olive Tapenade RECIPE DEVELOPED BY Sassy Kitchen 2 15-ounce cans chickpeas, drained & rinsed or ¾ cup dry chickpeas, soaked, simmered and drained. 2 teaspoons red harissa seasoning ⅓ cup + 3 tablespoons olive oil, divided 8 oz. castelvetrano olives (+ 1 tablespoon olive brine) 2 lemons, divided 2 white anchovy filets (or 4 regular anchovy filets) 3 garlic cloves, roughly chopped 1 tablespoons capers 1 small handful fresh basil 1 teaspoon flaky sea salt 2 large handfuls baby arugula 6 oz. cherry tomatoes, halved 1 small red onion, shaved 3 oz. feta, crumbled Freshly ground pepper, to taste Sea salt, to taste Ingredients 1. Preheat oven to 400°F. Make sure to dry chickpeas well, then add them to a baking sheet. Drizzle with olive oil (about 2 tablespoons) and sprinkle harissa spice over top. Season with sea salt and freshly ground pepper to taste, then mix to ensure chickpeas are well-coated. 2. Roast chickpeas for 40-50 minutes or until browned and crispy. 3. In the meantime, pit your olives. Using a shot glass or the palm of your hand, press firmly down on each olive to crush in half. The pit should be easily removed after this. Continue pitting until all olives are done. 4. Add olives to a food processor with the olive brine, juice & zest of one lemon, anchovy, garlic, capers, basil, flaky sea salt, cracked black pepper (to taste) and ⅓ cup extra virgin olive oil. Pulse until well combined & your desired consistency. Set aside. 5. In a large serving bowl, add baby arugula, cherry tomatoes, and red onion. Toss with the juice of one lemon & a drizzle of olive oil. Add the roasted chickpeas and toss well to combine. Top with a few dollops of olive tapenade and crumbled feta. Enjoy immediately. Instructions PULSES | The Heart of Every Meal32 1. Pour about 6 cups of water into a large, heavy pot. 2. Dissolve the salt, add the chickpeas and cover. Let sit overnight. Skip steps 1 & 2 if using canned chickpeas. 3. The next day, drain the chickpeas and return them to the pot, adding fresh water to cover the beans. 4. Set the pot over medium-high heat and bring to a boil. Cook until chickpeas are tender and creamy, about 1 hour. 5. When the chickpeas are cooked, preheat the oven to 350°F. 6. Drain the chickpeas and spread them on a sheet pan in a single layer. 7. Cook until golden brown, about 40 minutes. Gently shake the pan occasionally for more even cooking. 8. Drizzle the olive oil over the chickpeas and shake or stir until they are fairly evenly coated. 9. Season generously with za’atar and additional kosher salt to taste. 10. Serve immediately, or store in an airtight container for up to 3 weeks. Za’atar-Spiced Crispy Chickpeas RECIPE DEVELOPED BY Chef Robin Leventhal 3 cups chickpeas 1 ½ teaspoons salt 1 teaspoon olive oil Za’atar to taste Additional salt to taste Ingredients Instructions PULSES | The Heart of Every Meal34 1. Combine all salad ingredients in a bowl. Toss. 2. Combine dressing ingredients, pour over salad. 3. Top with cheese. 4. Serve at room temperature or chilled. Flavors will develop over time! For the Navy Bean Salad 2 cans or 2.5 cups of navy beans, drained and rinsed 1 cup chopped red pepper (about ½ pepper) 1 cup chopped English cucumber (about ⅓ of a big one) 1 tablespoon chopped fresh dill 1 cara cara orange, segmented ¼ teaspoon kosher salt ¼ cup ricotta salata For the dressing 3 tablespoons olive oil 1 tablespoon orange juice ½ tablespoon Dijon mustard 1 small garlic clove, crushed Orange and Cucumber Navy Bean Salad RECIPE DEVELOPED BY Kath Eats Real Food InstructionsIngredients PULSES | The Heart of Every Meal 35 Salmon Caprese Lentil Salad RECIPE DEVELOPED BY Crème de la Crumb 1. Preheat oven to 400°F and lightly grease a baking dish. Season both sides of salmon with salt and pepper, then drizzle with lemon juice. Place salmon in prepared dish and bake for 10-15 minutes until pink and flakey. 2. While salmon is baking, prepare the balsamic reduction. In a small saucepan bring balsamic vinegar to a boil, then reduce heat and allow to simmer for about 15 minutes until slightly thickened. Remove from heat and transfer to a bowl to cool. 3. Chop salmon into strips or cubes. In a large bowl toss together the salmon, spring greens, lentils, cherry tomatoes, and mozzarella. Just before serving, drizzle with balsamic reduction and sprinkle with black pepper. Serve immediately. 12 ounces salmon Salt and pepper to taste 1 tablespoon freshly squeezed lemon juice 4 cups tossed spring greens 1 cup cooked lentils 1 cup cherry tomatoes, quartered ½ cup mozzarella balls 2 cups balsamic vinegar Freshly cracked black pepper InstructionsIngredients PULSES | The Heart of Every Meal 37 For the Spinach Artichoke Chickpea Hummus 1. In a food processor add cooked chickpeas, artichokes, fresh spinach, garlic cloves, lemon juice, tahini, extra virgin olive oil and salt. 2. Pulse until smooth, stopping to scrape down the sides occasionally. 3. Garnish with fresh chopped spinach and artichokes and serve with warm pita bread. Store leftovers in the refrigerator. For the Mediterranean Split Pea Dip 1. Rinse 1 cup of dry split peas and place in a saucepan along with 2 cups of water, the onion and 4 minced garlic cloves. Bring to a boil, reduce heat, cover with a lid and simmer 25-35 minutes, or until tender. 2. In a food processor put the cooked split peas, whole garlic clove, feta cheese, diced tomatoes, lemon juice, paprika and salt. 3. Pulse until smooth, stopping to scrape down the sides occasionally. 4. Put the Mediterranean Split Pea Dip in a serving dish. The dip can be served warm or you can refrigerate for two hours before serving. Serve with warm pita bread. 5. Cover and store the leftovers in the refrigerator. Trio of Dips Spinach Artichoke Chickpea Hummus 1 ½ cups cooked chickpeas 1 cup artichokes 3 cups fresh spinach 2 garlic cloves 2 tablespoons lemon juice 1 tablespoon tahini paste (sesame seed paste) 3 tablespoons extra virgin olive oil ½ teaspoon salt Mediterranean Split Pea Dip For the cooked split peas: 1 cup split peas (green or yellow), cooked 2 cups water (to cook the split peas) ½ cup onion, chopped 4 garlic cloves, minced Additional Ingredients 1 garlic clove, whole ½ cup crumbled feta cheese 2 cups diced tomatoes, drained 4 tablespoons lemon juice 1 teaspoon paprika (or smoked paprika) ½ teaspoon salt (more or less to taste) Ingredients Instructions PULSES | The Heart of Every Meal38 RECIPES DEVELOPED BY A Cedar Spoon For the Creamy Red Lentil and Herb Dip 1. Rinse the red lentils and set aside. 2. In a large pot heat up the 3 cups of water over medium-high heat. Once boiling, add the red lentils and turn down heat to medium and let simmer for 15-20 minutes, or until the lentils are tender, but not falling apart. 3. In a food processor put the cooked red lentils, extra virgin olive oil, lemon juice, cayenne red pepper, cumin, coriander, paprika, cilantro, garlic, diced tomatoes and salt. 4. Pulse until smooth, stopping to scrape down the sides occasionally. 5. Put the red lentil dip in a serving dish and garnish with freshly chopped cilantro and sprinkle with crushed red pepper. The dip can be served warm or you can refrigerate for two hours before serving. Serve with warm pita bread. 6. Store the leftovers in the refrigerator. Creamy Red Lentil and Herb Dip 1 cup rinsed red lentils, cooked 3 cups water (to cook the lentils) 1 tablespoon extra virgin olive oil 2 tablespoons lemon juice ½ teaspoon cayenne red pepper 1 teaspoon cumin 1 teaspoon coriander ½ teaspoon paprika ⅓ cup freshly chopped cilantro 2 garlic cloves 1 cup diced tomatoes, drained ½ teaspoon salt Garnish Freshly chopped cilantro Sprinkling of crushed red pepper InstructionsIngredients PULSES | The Heart of Every Meal 39 Beet Chickpea Cakes with Dill Yogurt Sauce RECIPE DEVELOPED BY Local Haven Dill Yogurt 1. Mix together all of the ingredients, and season to taste. Place in the refrigerator while you cook the beet chickpea cakes to let the flavors intensify. To Prepare Beet Chickpea Cakes 2. Preheat the oven to 375°F. 3. Starting with cooked and cooled (or canned) chickpeas, smash them into a paste in a large bowl, leaving some chunks. Once the chickpeas are mashed, mix in 1 egg and set aside. 4. In a large cast iron skillet, heat 2 tablespoons olive oil over medium heat. Add the onions and cook for 5 minutes, stirring occasionally. Mix in the garlic and salt, and cook for another minute. Add in grated beets and cook for another 5-7 minutes until the beets are cooked. Stir in the balsamic vinegar and remove the skillet from the heat. Add in salt and pepper to taste. 5. Add the beet mixture to the chickpea egg mixture, tossing in the dill and fully incorporate. 6. Wipe out the cast iron skillet with a paper towel and place back on the stove, set at medium-high. 7. Begin forming cakes using a ⅓ cup to measure. Simply scoop in the measuring cup and form cakes with your hands. 8. Add 1 tablespoon of olive oil to the skillet. Once hot, place 2-4 cakes into the skillet and cook for 2-3 minutes per side, until golden. When the cakes are golden on both sides, transfer them to a baking sheet that has been greased with 1 tablespoon of olive oil. 9. Once all beet chickpea cakes have been browned on both sides in the skillet and placed on the baking sheet, transfer the baking sheet to the oven. Cook for 25-30 minutes. 10. Remove from the oven and allow to cool on the baking sheet for 5 minutes. Serve with dill yogurt. Beet Chickpea Cakes 3 ¼ cup dry chickpeas (or 2 15-ounce cans) 4 tablespoons olive oil 2 red onions, diced 2 garlic cloves, diced 2 medium red beets, trimmed, peeled and shredded 1 egg 3 tablespoons balsamic vinegar ½ cup dill freshly ground pepper sea salt Dill Yogurt ¼ cup dill ¾ cup greek whole yogurt 1 garlic clove minced Freshly ground pepper Flaky sea salt InstructionsIngredients *To make these heartier, you can add in ½ cup cooked quinoa before cooking. PULSES | The Heart of Every Meal 41 Entrées Olive Oil Braised Great Northern Beans with Rosemary, Thyme & Parmesan 1. In a wide saucepan or skillet over medium heat, add 3 tablespoons of olive oil, garlic, and fennel. Sauté for about 5-7 minutes, then add lemon peel (zested or peeled) and sprigs of rosemary & thyme. 2. Add the beans and stir in ⅓ cup olive oil & chicken broth. Bring to a boil, then simmer and cover, stirring occasionally, for about 20 minutes (or until fennel is tender, but not soft). Season with sea salt, freshly ground pepper, and the juice of ½ a lemon. Top with fennel fronds and serve immediately. ⅓ cup + 3 tablespoons olive oil, divided 3 garlic cloves, minced 1 medium fennel bulb, cut into thick slices *reserve ¼ cup chopped fennel fronds 1 small bunch of fresh rosemary (tied in kitchen twine) 1 small bunch of fresh thyme (tied in kitchen twine) 2 15-ounce cans Great Northern Beans or about 3 cups of cooked beans (1 cup dried) ⅓ cup chicken broth 1 lemon, zest + juice Sea salt to taste Freshly ground pepper InstructionsIngredients RECIPE DEVELOPED BY Sassy Kitchen Serves 4-6 PULSES | The Heart of Every Meal44 Honey Sesame Chickpeas RECIPE DEVELOPED BY Delish Knowledge 1. Place the finely diced onion, minced garlic, honey, soy sauce, sesame oil, vinegar, vegetable oil, water, red pepper flakes and ginger in a medium saucepan. Bring to a boil, then reduce to a simmer and cook for 5-10 minutes until slightly thick. 2. Add the chickpeas and bring back to a boil. Reduce heat again to medium-low and simmer for 10 minutes until chickpeas are coated and sauce is thick. 3. Top cooked rice with honey sesame chickpeas and serve immediately. 4. Garnish with sesame seeds and sliced scallions (optional). 1 small onion, finely diced 2 garlic cloves, minced ½ cup honey ⅓ cup soy sauce 2 tablespoons toasted sesame oil 1 tablespoon rice wine vinegar 2 tablespoons vegetable oil ¼ cup water ¼ teaspoon crushed red pepper flakes 1 teaspoon fresh grated ginger 1 can chickpeas or 1 ½ cups cooked dried chickpeas, drained and rinsed Cooked rice, for serving InstructionsIngredients PULSES | The Heart of Every Meal46 Stuffed Roasted Peppers with Lentils, Beef & Mushrooms RECIPE DEVELOPED BY Local Haven 1. Preheat oven to 350°F. 2. In a medium pot, add rinsed dry lentils and 3 cups hot water. Simmer for 20 minutes. Drain and set aside to cool. 3. In a large skillet, heat olive oil. Add onions, garlic and a pinch of salt and cook for 3-4 minutes until beginning to soften, add mushrooms and continue to cook for another 5-7 minutes until soft. Remove the onion mushroom mix from the skillet and place in a bowl. 4. Using the same skillet add the ground beef, a pinch of salt and cook until browned. Stir in the red pepper flakes, diced tomatoes with juice and tomato paste. Mix together and cook for 5 minutes. Add the onion mushroom mixture and the cooked lentils. Season with salt and pepper, taste, and adjust seasonings. 5. Place bell peppers in a large baking dish. Scoop the filling into the bell peppers until full. Place in the oven and roast for 25 minutes. Remove the peppers from the oven and top with queso fresco and fresh cilantro. 1 cup dry lentils 1 pound ground beef 2 tablespoons olive oil 8 mushrooms (cremini or white button), chopped ½ onion, chopped 2 garlic cloves, minced 2 14.5-ounce cans diced tomatoes with juice 2 tablespoons tomato paste ½-1 teaspoon red pepper flakes (add more for heat) Sea salt & freshly ground pepper 6 bell peppers, tops removed and scooped out 1 cup queso fresco (or cheese of choice) ½ cup cilantro, chopped InstructionsIngredients PULSES | The Heart of Every Meal 47 1 8-ounce package mushrooms 3 garlic cloves, peeled 2 carrots, cut into chunks 1 medium onion, cut into chunks 1 ¼ pound lean ground turkey 1 ½ cup ketchup 2 teaspoons prepared mustard 1 ½ tablespoons light brown sugar 1 teaspoon salt ½ teaspoon pepper 1 ½ cup cooked chickpeas 1 cup baking mix 1 egg ½ cup milk Chickpea Sloppy Joe Casserole RECIPE DEVELOPED BY Yummy Healthy Easy 1. Preheat oven to 400°F. Spray a 2.5 quart casserole dish with cooking spray. 2. In a food processor, blend together mushrooms, garlic, carrots and onion until smooth. 3. Break up ground turkey in a large saucepan over medium heat until no longer pink. Add in the puréed vegetables, stirring to combine. Mix in the ketchup, mustard, brown sugar, salt and pepper. Cook until warmed through. Stir in cooked chickpeas. 4. In a small mixing bowl, mix together baking mix, egg and milk until smooth. 5. Pour turkey mixture into an even layer on the bottom of prepared casserole dish. Pour baking mix over turkey and smooth out to create a flat top. Place in preheated oven and bake for 15-20 minutes, until top layer is cooked through and golden brown. 6. Cut into squares and scoop out onto plates. Serve and enjoy! InstructionsIngredients PULSES | The Heart of Every Meal48 For Burgers: 1. Rinse the lentils under cold, running water. Add them to a medium pot with water. Bring the lentils to a boil and reduce to a simmer. Simmer for 20 minutes, or until they’re tender but not mushy (check them at the 15 minute mark for consistency). Drain the lentils, set aside, and allow them to cool to room temperature. Alternately, you can use 2 cans of lentils (about 3 cups total) in this recipe. 2. Heat the olive oil in a large skillet over medium heat. Add the onion. Season and cook 4-5 minutes, or until the onion is soft and clear. Add the sun dried tomatoes and garlic. Sauté for another minute, or until the garlic is quite fragrant. Add a few splashes of broth as needed to prevent sticking. 3. Add the paprika, chili powder, thyme, oregano, and 2 cups of the cooked lentils. Stir all of the ingredients together until the lentils are warm and the spices are evenly incorporated. Remove the ingredients from heat. 4. Preheat the oven to 350°F. Place the walnuts and oats in a food processor fitted with the “S” blade along with the ½ teaspoon salt. Pulse until both the oats and nuts have been ground into a course meal. Add the hot lentil mixture and pulse a few times, just enough to break the lentils and mushrooms down, but not enough to create purée. 5. Turn the lentil mixture out into a mixing bowl. Using your hands, mix in the breadcrumbs and the remaining cup of cooked lentils. Check the mixture for seasoning and add salt and black pepper to taste. The mixture should have a thick consistency, similar to conventional uncooked burgers. If it’s too sticky, add a few tablespoons of water. 6. Shape the mixture into 8 burgers. Place the burgers on a lightly oiled baking sheet. Brush the tops with a layer of tamarind barbecue sauce. Bake the burgers for 15 minutes. Flip the burgers and brush the bottom side with barbecue sauce. Continue baking for another 10 minutes, or until each side of the burger is crispy. Serve on a whole grain or sprouted burger bun or English muffin or between a few crisp lettuce leaves, topped with additional tamarind barbecue sauce. For the Sauce: 1. Whisk all ingredients for sauce together. Store in an airtight container in the fridge for up to 5 days. Lentil Barbecue Burgers with Chickpea Fries 1 ½ cups dry brown lentils 4 ½ cups water 1 tablespoon olive oil ¾ cup chopped white or yellow onion ½ cup sun dried tomatoes, hydrated in hot water for at least 10 minutes and finely chopped 3 cloves garlic, minced ½ teaspoon smoked paprika 1 teaspoon chili powder ½ teaspoon dried thyme ½ teaspoon dried oregano ¾ cup raw walnuts ½ cup rolled oats ½ teaspoon salt ½ cup breadcrumbs Black pepper Tamarind Barbecue Sauce ¼ cup tomato paste 2 tablespoons maple syrup ½ tablespoon blackstrap molasses 2 tablespoons tamari 1 ½ tablespoons tamarind concentrate 1 ½ tablespoons apple cider vinegar ½ teaspoon chili powder ½ teaspoon ground coriander 1 clove minced garlic 2 teaspoons minced ginger (or ½ teaspoon ginger powder) InstructionsIngredients PULSES | The Heart of Every Meal50 For the Chickpea Fries: 1. Place the chickpea flour, water, salt, cumin, and garlic into a blender. Blend until smooth. 2. Add the chickpea mixture into a medium or large pot. Heat over a medium flame, stirring constantly. The mixture will quickly begin to thicken, so watch it carefully and whisk constantly. After about 10 minutes, the mixture will be very thick. Trade your whisk for a spoon and beat continuously as you stir in the parsley. 3. Quickly transfer the mixture to a parchment-lined baking sheet. Use an inverted spatula to smooth it over evenly. Transfer the baking sheet to the fridge for one hour to chill. 4. Preheat the oven to 375°F. Cut the sheet of chickpea dough into strips that are approximately ¾ inch wide and 3 inches long. (If the parchment tears as you cut them, replace the parchment beneath the fries.) Brush the fries with oil. 5. Bake the fries for 15 minutes. Flip them gently and brush the underside with oil. Transfer them back to the oven and bake for another 12-15 minutes, or until both sides are golden. Serve. Chickpea Fries 2 cups chickpea flour 4 cups water 1 ½ teaspoons salt 1 teaspoon cumin 1 garlic clove, roughly chopped ½ cup finely chopped parsley leaves Olive oil InstructionsIngredients RECIPE DEVELOPED BY The Full Helping PULSES | The Heart of Every Meal 51 Lentil Rainbow Bowls with Citrus Shredded Pork with Citrus Shredded Pork Citrus Shredded Pork 1 teaspoon cumin seeds 3-4 garlic cloves, cut in half 1 tablespoon minced fresh oregano 1 ½ teaspoons fine sea salt 1 tablespoon + 2 teaspoons olive oil, divided ¾ cup fresh squeezed citrus juice, half from oranges and half from limes 3 to 3 ½ pounds pork shoulder or uncured ham steak Lentils & Rainbow Vegetables 2 large sweet potatoes, cut into ¼ inch rounds 3 tablespoons olive oil, divided 1 teaspoon salt, divided 1 bunch of beets, leaves and stems removed, then trimmed 1 cup French green lentils, rinsed and dried 2 cups water 1 small bunch of kale, rinsed and leaves removed from stems, then cut into thin strips Fresh cilantro, lime wedges and sliced radishes for garnish Ingredients 1. Using a mortar and pestle, crush cumin seeds until finely ground. Add garlic to the mortar and pestle, then pound until the garlic and cumin have made a paste. Alternatively you could use ¾ teaspoon ground cumin and 3 minced cloves garlic if you do not have access to mortar and pestle. The flavor will not be as strong, but still very good. Stir in the oregano, sea salt and 2 teaspoons olive oil. Rub this into the pork shoulder really well using your hands. Place pork into a large ziploc bag and pour in citrus juice. Seal, then massage a bit to work the juice throughout the pork. Place bag in the refrigerator and let marinate for at least 6 hours, best if overnight. 2. After marinating, preheat oven to 225°F or turn on slow-cooker to low. Then heat remaining 1 tablespoon olive oil in a large Dutch oven to medium-high. Sear pork shoulder on both sides for 4 minutes, until slightly browned. Add leftover citrus juice from the bag to the Dutch oven, place in oven, cover, and roast for 6-8 hours, basting with its own juices every 2 hours. OR you can add the seared pork and remaining citrus juice from bag into the slow-cooker and roast on low for 6-8 hours, basting with its own juices every 2 hours. When done roasting, shred the pork in its own juices and transfer to a container. The lentils and vegetables can be made ahead of time if you are cooking the roast The lentils and vegetables can be made ahead of time if you are cooking the roast T in the oven, or while the roast is in the slow-cooker if you are using that method. 3. Preheat oven to 400°F. Rub 2 tablespoons olive oil and ¼ teaspoon salt into the sliced sweet potato rounds, then spread evenly onto a sheet pan so they are not touching. Place trimmed beets into a large piece of aluminum foil and enclose, making a packet for them. Place sweet potatoes and beets into the oven. Roast potatoes for 25 minutes or until browned, turning them over halfway through so both sides are evenly cooked. Leave beets in the oven for another 40 minutes, until they are easily pierced with a fork. Remove from oven, let cool, then peel away skins under cold running water. Cut peeled beets into small cubes and toss with ¼ teaspoon salt. 4. While the vegetables are roasting, make the lentils and kale. For lentils, add water to a medium saucepan and bring to a boil. Add lentils and cook for 22-25 minutes while just simmering, until lentils are soft, but not mushy. Drain lentils and stir in remaining 1 tablespoon olive oil and ¼ teaspoon salt. Set aside. 5. For kale, add the thin strips to a large saute pan and add 1 tablespoon water and ¼ teaspoon salt. Cook on medium, stirring throughout, until leaves are wilted, about 5 minutes. Set aside. 6. To assemble each bowl, distribute pork, sweet potatoes, beets, kale and lentils among each, then top with minced cilantro, sliced radish and big squeezes of lime (key for flavor). Enjoy! Instructions RECIPE DEVELOPED BY Heartbeet Kitchen PULSES | The Heart of Every Meal52 Green Pea Falafel Patties with Hummus Sauce ½ cup dry green split peas ¼ cup dry brown lentils ½ cup chopped red onion 3 cloves garlic, roughly chopped ½ cup parsley, chopped 1 lemon, juiced (~2 tbsp. lemon juice) 1 ¼ teaspoon ground cumin ½ teaspoon smoked paprika ¼ teaspoon cayenne pepper (optional for spice) ¼-½ cup bread crumbs (gluten-free if desired) Hummus Dipping Sauce ½ cup prepared or homemade hummus 1 large lemon, juiced (~2 ½ tablespoons) Salt/ground pepper ½ teaspoon dried dill 1 garlic clove, minced ⅛-¼ cup water Ingredients For Falafel Patties 1. Place the split peas and lentils in a medium sauce pan and cover with 2 cups water. Bring to a boil, reduce heat and simmer until lentils are tender, about 20-25 minute. Drain, and let cool. 2. Place the cooled lentil and pea mixture, red onion, garlic, parsley, lemon juice, cumin, cayenne, paprika, and generous pinch salt/pepper into a food processor and pulse 6-8 times to combine. You want the mixture to be wet enough to stick together but there should still be a little texture left. 3. Remove the mixture and place into a large bowl and add in ¼ cup bread crumbs. Stir to combine. You may need to add more breadcrumbs, up to ½ cup in total. 4. Heat a large, non-stick skillet over medium-high heat and add 1 teaspoon oil. For sandwich-size patties, use ¼ cup scoop. For stackable patties, use ½ cup scoop. Scoop out the mixture depending on size needed and form into a flat, falafel shaped patty. Place in the skillet and lightly fry on both sides until golden brown and crispy, about 2-4 minutes per side. Remove from skillet and repeat with remaining patties. You should get 7-10 patties depending on size. 5. Serve patties with hummus dipping sauce on a bed of greens or inside pita bread. For Hummus Dipping Sauce 1. Place the hummus, lemon juice, salt/pepper, dill and minced garlic clove in a small bowl. Whisk in the water to form a pourable dressing. Serve with patties. Instructions RECIPE DEVELOPED BY Delish Knowledge 1. Heat oven to 450°F. In a large mixing bowl, whisk together chickpea flour, salt, pepper, celery seed, fennel fronds and parsley. Slowly whisk in lukewarm water, making sure to eliminate all lumps. Stir in 2 tablespoons of olive oil. Fold in garlic and lemon zest. Let mixture sit and thicken for about 15 minutes (or up to 12 hours). 2. While the dough mixture (socca) thickens, make pesto: Bring a large pot of water to a boil. Blanch your nettles*: add leaves to a boiling pot of water for 1-2 minutes. Remove with tongs or a slotted spoon, and add to an ice bath to cool. Once greens are cool to the touch, strain and squeeze all water from the leaves. 3. Roughly chop the blanched greens. Add to a food processor with garlic, pistachios, lemon juice and zest, Parmigiano, salt and pepper. Pulse into a coarse paste. Then stream olive oil to desired consistency or about ⅓-½ cup. Set aside. 4. Drizzle about 2 tablespoons of olive oil evenly into a cast iron (10-12 inches) or 9 x 11-inch baking dish to preheat for about 5-6 minutes (or until pan is very hot). Carefully remove hot pan and pour in batter evenly. 5. Top with sea salt and fresh pepper and bake for 12-15 minutes or until edges are browned and firm. If socca appears dry while baking or after, drizzle more olive oil over top. Let cool for 15-20 minutes. Then spread a thick layer of pesto over chickpea crust and dollop with burrata. Top with baby arugula, a sprinkling of pea shoots, flaky sea salt and freshly cracked pepper. Serve warm! *To de-stem your nettle leaves, hold onto stem with tongs, and use your other hand to carefully snip the leaves using kitchen scissors. Chickpea Pizza with Pistachio Nettle Pesto RECIPE DEVELOPED BY Sassy Kitchen Pizza 1 cup chickpea flour ½ teaspoon sea salt ½ teaspoon freshly ground pepper ¼ teaspoon celery seed 1 teaspoon fresh parsley, chopped 1 teaspoon fennel fronds, roughly chopped 1 cup lukewarm water 4-6 tablespoons olive oil, divided 1 garlic clove, minced 1 lemon, zest 4oz. burrata, broken into knobs Large handful baby arugula, to top Pea shoots, to top Flaky sea salt Cracked black pepper Toasted Pistachio Nettle Pesto 2 large “tongfuls” of stinging nettle leaves, de-stemmed* 2 garlic cloves, roughly chopped ⅓ cup pistachios, toasted 1 lemon, juice & zest ½ cup Parmigiano Reggiano, freshly grated & packed ½ teaspoon sea salt Freshly cracked pepper, to taste Olive oil (about ⅓-½ cup) InstructionsIngredients PULSES | The Heart of Every Meal 55 30-Minute Chicken and Chickpea Skillet Pasta 3 cups bow tie pasta (or pasta of your choice) 2 tablespoons olive oil 1 pound boneless, skinless chicken breasts, chopped 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon dried thyme ¼ teaspoon cayenne red pepper (optional) ½ sweet onion, chopped 3 garlic cloves, minced 1 medium zucchini, chopped ¼ teaspoon salt Dash of pepper 1 ½ cups cooked chickpeas 2 14.5-ounce cans of diced tomatoes 1 cup chicken broth 4 cups fresh spinach (loosely packed) 2 tablespoons tomato paste ¼ cup pine nuts, toasted ¼ cup fresh parsley, chopped Garnish Parmesan cheese Freshly chopped parsley Ingredients 1. Heat a large pot of water over medium-high heat until boiling. Add the pasta and cook according to the package. Drain and keep warm. 2. While the pasta cooks heat the 2 tablespoons olive oil in a large skillet over medium-high heat. Add the chicken, oregano, basil, thyme and cayenne red pepper and sauté for 4 minutes, stirring occasionally. Add the onion, garlic, zucchini, salt and pepper and continue to cook until chicken is cooked through, 4 more minutes. 3. Add the cooked chickpeas, diced tomatoes, chicken broth, spinach and tomato paste and let simmer for 4 minutes, until the spinach is wilted. 4. Heat a dry small skillet over medium-low heat and toast pine nuts, stirring frequently, until pine nuts are golden in spots, about 3 minutes. Remove and set aside. 5. In a large serving bowl, add the pasta to the chicken mixture and stir until combine. Stir in the freshly chopped parsley and garnish with the toasted pine nuts. 6. Serve warm with extra fresh parsley and parmesan cheese. Instructions RECIPE DEVELOPED BY A Cedar Spoon PULSES | The Heart of Every Meal56 Roasted Cauliflower and Seasoned Lentil Tacos RECIPE DEVELOPED BY Cookie and Kate 1. To roast the cauliflower: Preheat oven to 425°F. Toss cauliflower florets with enough olive oil to cover them in a light, even layer of oil. Season with salt and pepper and arrange the florets in a single layer on a large, rimmed baking sheet. Roast for 30-35 minutes, tossing halfway, until the florets are deeply golden on the edges. 2. Warm the olive oil in a medium-sized pot over medium heat. Sauté the onion and garlic with a dash of salt for about 5 minutes, until the onions are softened and turning translucent. Add the tomato paste, cumin and chili powder and sauté for another minute, stirring constantly. Add the lentils and the vegetable broth or water. Raise heat and bring the mixture to a gentle simmer. Cook, uncovered, for 20-35 minutes, until the lentils are tender and cooked through. Reduce heat as necessary to maintain a gentle simmer. 3. To prepare the chipotle sauce, just whisk together the ingredients and set aside (if you have no choice but to use whole chipotle peppers from the can, use a blender to purée it all). Once the lentils are done cooking, drain off any excess liquid, then cover and set aside. Warm tortillas individually in a pan over medium heat. Stack the warm tortillas and cover them with a tea towel if you won’t be serving the tacos immediately. 4. Once all of your components are ready, you can assemble your tacos! Top each tortilla with the lentil mixture, cauliflower, a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro. Cauliflower 1 large head of cauliflower, sliced into bite-sized florets 2-3 tablespoons olive oil Salt and freshly ground black pepper, to taste Lentils 1 tablespoon olive oil 1 cup chopped yellow or white onion 2 large garlic cloves, pressed or minced 2 tablespoons tomato paste ½ teaspoon ground cumin ½ teaspoon chili powder ¾ cup brown lentils, picked over for debris and rinsed 2 cups vegetable broth or water Chipotle sauce ⅓ cup mayonnaise 2 tablespoons lime juice 2-3 tablespoons adobo sauce (from a can of chipotle peppers) or chipotle hot sauce to taste Salt and freshly ground black pepper, to taste Additional Ingredients 8 small, round corn tortillas ½ cup packed fresh cilantro leaves InstructionsIngredients PULSES | The Heart of Every Meal58 1. Combine lentils and water in a medium pot. Bring to a boil, reduce to a simmer, and cook until lentils are tender, 23-25 minutes. If lentils are not tender and water has been absorbed, add more water and continue to cook. Drain off any excess water. 2. Heat olive oil in a skillet over medium-low heat and add the red onion. Cook until onion is translucent and fragrant, 6-8 minutes. Stir in the garlic and carrots, cooking for another 2-3 minutes. 3. In a food processor, combine the cooked lentils, onion mixture, nuts, panko, herbs, salt, and pepper. Pulse a few times to start combining the mixture. Add the egg and pulse a few more times until the mixture is combined but the lentils are still holding shape. Set aside and let rest while the oven preheats to 425°F. 4. Combine cherry tomatoes with 2 teaspoons olive oil and chopped garlic. Place in the oven and let cook until tomatoes have released their juices and “burst,” 30-35 minutes. Remove from oven and set aside. 5. Once tomatoes are in the oven, take the lentil mixture and roll into 12 balls, roughly the size of a golf ball. Place on a baking tray covered with parchment paper and brush with olive oil. Bake meatballs until browning and crisp, 25-30 minutes. 6. Cook pasta according to package and drain. When ready to assemble, combine the pasta with the burst tomatoes, meatballs, shredded cheese, and basil. Drizzle with olive oil and toss everything together to serve. Lentil Meatballs with Burst Tomatoes and Pasta RECIPE DEVELOPED BY Naturally Ella ½ cup brown or green lentils 1 ¼ cup water 1 tablespoon olive oil, plus more for brushing ⅓ cup diced red onion 1 cloves garlic, minced ½ cup shredded carrots ¼ cup crushed pecans ¼ cup crushed walnuts ¼ cup whole wheat panko ½ teaspoon dried oregano ½ teaspoon dried basil ½ teaspoon salt ¼ teaspoon black pepper 1 large egg 1 pound cherry tomatoes 2 teaspoons olive oil 2 cloves garlic, chopped 8 ounces whole wheat pasta 1 ounce shredded Asiago cheese 2 tablespoons minced fresh basil Olive oil, to serve InstructionsIngredients PULSES | The Heart of Every Meal 59 PULSES | The Heart of Every Meal60 ½ cup green lentils 1 bay leaf 1 garlic clove, smashed 3 tablespoons olive oil, reserved 2 carrots, finely chopped ½ red onion, finely chopped Salt/pepper to taste 1 cup packed basil leaves ¼ cup walnuts 1 garlic clove, minced Olive Oil Pie Crust: ¾ cup whole wheat pastry flour 1 ½ cups all-purpose flour 1 tsp. salt ⅔ cup olive oil ⅓ cup unsweetened almond milk (or other type milk) 1. Place lentils, bay leaf and smashed garlic clove in a sauce pan and cover with 4 cups water. Bring to a boil, reduce heat to medium low and simmer for 15-20 minutes until soft. Drain, remove garlic clove and bay leaf. 2. Heat 1 teaspoon olive oil in a non-stick pan over medium heat. Add the carrots and onion along with a pinch of salt and pepper. Cook, until onions are translucent and carrots are tender, about 10 minutes. 3. Remove and combine with lentils, set aside. 4. Make the walnut pesto: Place the basil leaves, walnuts and garlic clove in a food processor and pulse until well combined. Slowly drizzle in olive oil until combined. Toss with lentil mixture. Set aside. Pie Crust Instructions 5. In a large bowl or stand mixer combine oil with flour and salt. Drizzle with milk and stir until crust forms. 6. Turn out dough onto a lightly floured surface and knead until smooth, 30 seconds-1 minute. 7. Use a rolling pin and roll dough out until thin, about ¼-inch thick. 8. Use a 5-6-inch round cookie cutter to cut out circles. 9. Add 1 heaping tablespoon of filling to the dough circle. Place another circle on top and press to seal with a fork. Pierce the top of the pies 2-3 times with a fork. 10. Continue with the rest of the pies and place on a non-stick baking sheet or a pan lined with parchment paper. 11. Bake for 25-30 minutes. Remove and let cool slightly. Serve warm or at room temperature. Lentil Hand Pies with Basil Walnut Pesto RECIPE DEVELOPED BY Delish Knowledge InstructionsIngredients PULSES | The Heart of Every Meal 61 Shrimp & Asparagus Parsnip Risotto with Chickpea Alfredo Sauce & Split Peas Chickpea Alfredo Sauce 1 cup dry chickpeas (2 cups cooked) 1 garlic clove, minced 1 tablespoon white miso paste 3 tablespoons nutritional yeast 2 tablespoons lemon juice ¼ teaspoon nutmeg ¼ teaspoon sea salt, or to taste 1 ½ cups water* Parsnip Risotto 2 tablespoons olive oil 2 pounds parsnips, peeled and spiralized 2 large garlic cloves, minced ½ bunch asparagus, trimmed and chopped ½ pound raw shrimp, peeled and deveined 1 ¼ cups chickpea Alfredo sauce (see recipe above) ¼ teaspoon sea salt, to taste For Serving ½ cup cooked split peas (see note) Fresh lemon wedges Ingredients Chickpea Alfredo Sauce 1. Cook 1 cup dry chickpeas. 2. Add cooked chickpeas, along with the remaining ingredients to a high- powered blender. Blend 90 seconds-2 minutes, until sauce is completely smooth. Transfer to a jar and refrigerate until ready to use. Note: you will end up with about 2 cups of chickpea Alfredo sauce. You only need 1 ¼ cups of the sauce for this risotto – save remaining sauce for future recipes for up to 1-week in a sealed container. Parsnip Risotto 1. Cook ½ cup of dry split peas. 2. Peel the parsnips and spiralize them into noodles. Place parsnip noodles in a food processor and pulse until small rice-sized pieces form. Alternatively, place parsnip noodles on a cutting board and chop into rice. 3. Heat the olive oil over medium and add the chopped asparagus. Cook 3 minutes, stirring frequently. 4. Add the parsnip “rice,” garlic, and shrimp. Cook for 5 minutes, stirring occasionally, until shrimp is cooked through and parsnip rice has softened. 5. Add 1 ¼ cups of the chickpea Alfredo sauce and stir to combine. Cook another 3 minutes, until risotto reaches desired texture. 6. Taste risotto for flavor and add sea salt as desired. Add the cooked split peas and stir well. Serve with fresh slices of lemon for drizzling. *For a thinner sauce, add a small amount more water until sauce reaches desired consistency. The sauce will thicken up in the refrigerator when saved and will also thicken when introduced to heat. Instructions RECIPE DEVELOPED BY The Roasted Root PULSES | The Heart of Every Meal62 Sweets Healthy & Delicious Salted Pumpkin & Pink Bean Fudge (Gluten-Free, Vegan) RECIPE DEVELOPED BY Heartbeat Kitchen 1. Add pumpkin, beans, maple syrup, vanilla extract, salt, pumpkin pie spice, and almond butter to food processor or high- powered blender. Purée for 20 seconds, then stop and scrape down sides. Purée for another 40 seconds, then scrape down sides. Add coconut butter, and purée for 20 seconds to bring everything together until completely smooth. 2. Scrape into a 8 x 4 x 2 ½-inch loaf pan (a little smaller or bigger will work too, it will just affect the thickness of your fudge) and smooth top with a spoon. Sprinkle pecans on top, then lightly press down on them so they attach to fudge. Freeze for 1 hour, then cut into small squares and serve. You can store leftovers in covered container in the refrigerator, or You can store leftovers in covered container in the refrigerator, or Y in the freezer for 2-weeks. Storing in refrigerator will result in a little softer fudge. Makes 14-18 pieces of fudge *At room temperature, coconut butter (not to be confused with coconut oil) is solid. To get it into pourable, liquid state, set the tightly closed jar in a bath of hot water (not fully submerged just in case it would leak through the cap). Let sit for 10 minutes, then stir. Close jar and set back in water for 5 minutes. Stir until completely smooth. If a few clumps remain, microwave jar for 10 seconds, then stir, and repeat until no clumps remain. ½ cup pumpkin purée ⅓ cup + 1 tablespoon cooked pink beans, drained and rinsed 3 tablespoons pure maple syrup 1 teaspoon vanilla extract ¼ teaspoon salt 3 teaspoons pumpkin pie spice 2 tablespoons creamy almond butter ½ cup coconut butter in pourable, liquid state* ½ cup chopped, roasted pecans InstructionsIngredients PULSES | The Heart of Every Meal66 Lentil Oatmeal Cookies RECIPE DEVELOPED BY USA Dry Pea & Lentil Council 1. Prepare the lentil purée by adding the water and lentils into a small pot. Bring to a boil, reduce heat, cover and simmer for 45 minutes. Stir frequently. Cool and do not drain. Purée lentils with a blender or food processor. Purée should be the consistency of canned pumpkin. 2. Preheat oven to 350°F. Cream together butter and sugars. Add egg. Beat in vanilla. Mix in lentil purée. 3. In a separate bowl combine flour, baking soda, cinnamon and salt. Gradually mix dry mixture into butter mixture. Once completely mixed, fold in oats and chocolate chips. 4. 4. Put cookie dough on greased cookie sheet, in 1 tablespoon mounds. Put cookie dough on greased cookie sheet, in 1 tablespoon mounds. 5. Bake for 10-12 minutes until slightly brown. 1 cup butter, softened 1 cup brown sugar ½ cup white sugar 1 egg ½ cup lentil purée 1 teaspoon vanilla 1 cup all purpose flour ½ cup lentil flour ½ teaspoon cinnamon 1 teaspoon baking soda ½ teaspoon salt 3 cups oats 1 cup chocolate chips InstructionsIngredients PULSES | The Heart of Every Meal68 Peanut Butter Chickpea Energy Balls 1. Place cooked chickpeas, peanut butter, and honey in a food 1. Place cooked chickpeas, peanut butter, and honey in a food processor and blend for about a minute on high or until the processor and blend for about a minute on high or until the mixture is smooth. 2. Add in cinnamon, vanilla extract, salt, and oat flour, and pulse Add in cinnamon, vanilla extract, salt, and oat flour, and pulse until combined. At this point your dough should be similar to until combined. At this point your dough should be similar to cookie dough consistency. If things are too dry, add more peanut cookie dough consistency. If things are too dry, add more peanut butter, if things are too wet, add more ground oat flour. butter, if things are too wet, add more ground oat flour. 3. Add in chocolate chips and pulse until combined. Add in chocolate chips and pulse until combined. 4. Finally, using a 1 tablespoon cookie scoop, scoop out a heaping Finally, using a 1 tablespoon cookie scoop, scoop out a heaping tablespoon of dough and roll between your palms to form a ball. tablespoon of dough and roll between your palms to form a ball. Repeat. Store in the fridge or freezer! 1 ½ cups chickpeas, cooked ½ cup all-natural peanut butter, smooth ⅓ cup honey ¼ teaspoon cinnamon 1 teaspoon vanilla extract Pinch of salt 1 ¼ cup ground oat flour ⅓ cup mini chocolate chips InstructionsIngredients RECIPE DEVELOPED BY Fit Foodie Finds PULSES | The Heart of Every Meal The Heart of Every Meal 69 PULSES | The Heart of Every Meal70 Lemony Chickpea Cake RECIPE DEVELOPED BY USA Dry Pea & Lentil Council 1. Preheat oven to 350°F. Grease and lightly flour two 8-inch round cake pans. 2. In a blender or food processor, purée chickpeas with lemon juice, oil and lemon zest. Add egg yolks and blend well. Turn mixture into a large bowl. 3. In a medium bowl, combine flour, ½ cup sugar, baking powder, and salt. Mix well. Add to puréed chickpea mixture and mix well. 4. In another medium bowl, beat egg whites and cream of tartar until foamy. Gradually add remaining ½ cup sugar in a slow, thin stream, beating until whites form peaks that are stiff but not dry. 5. Fold beaten egg whites into chickpea purée. Pour batter into the prepared pans and bake 30-35 minutes, or until a toothpick inserted into center of cake comes out clean. Cool 10 minutes on a rack, then turn cake out of pans and onto racks. Cool completely. 6. Pour one tablespoon lemon juice over each round, and sprinkle tops with powdered sugar. 1 15-ounce can chickpeas, drained and rinsed (about 2 cups cooked) 4 tablespoons lemon juice ¼ cup vegetable oil 2 teaspoons grated lemon zest 2 egg yolks ⅔ cup all-purpose flour 1 cup sugar 2 teaspoons baking powder ½ teaspoon salt 2 egg whites ⅛ teaspoon cream of tartar 2 tablespoons freshly squeezed lemon juice Powdered sugar InstructionsIngredients PULSES | The Heart of Every Meal 71 ½ cup dry lentils, cooked and puréed 1 ¼ cups water ½ cup unsalted butter, softened 1 cup granulated sugar 2 large eggs 1 cup mashed bananas (3 medium bananas) 4 tablespoons buttermilk ½ teaspoon vanilla extract 1 ¾ cups all-purpose flour 1 teaspoon baking powder ¼ teaspoon salt ⅛ teaspoon baking soda 1 cup chocolate chips Lentil Chocolate Chip Banana Bread RECIPE DEVELOPED BY Two Peas & Their Pod 1. Prepare the lentil purée by adding the water and lentils into a small pot. Bring to a boil, reduce heat, cover and simmer for 45 minutes. Stir frequently. Cool and do not drain. Purée lentils with a blender or food processor. Purée should be the consistency of canned pumpkin. 2. Grease and flour 1 large loaf pan (9 ¼ x 5 ¼-inch). Set aside. 3. In the bowl of a stand mixer, cream butter and sugar together. Add eggs, mashed bananas, lentil purée, buttermilk, and vanilla until the batter is well mixed. 4. Add in the flour, baking powder, salt and baking soda. Mix until well combined. Stir in the chocolate chips. Place batter into greased and floured pan and bake at 350°F for 55-60 minutes or until a toothpick comes out clean. 5. Let bread cool on a wire rack for 20 minutes. Loosen the bread with a knife and carefully remove from pan. Finish cooling on rack. Slice and serve once cooled. InstructionsIngredients PULSES | The Heart of Every Meal72 Chickpea Gingersnaps 1. In a large bowl, whisk together all dry ingredients (flour through baking soda). 2. In a separate bowl, cream together the butter and brown sugar until smooth. Add the egg, molasses and vanilla and mix until thoroughly combined. 3. Gently stir the dry ingredients into the wet ingredients, mixing only until just combined. 4. Refrigerate the dough, tightly covered with plastic wrap, for at least one hour, or up to a few days. 5. Before you start forming the cookies, preheat oven to 350°F. Roll level tablespoons of dough into balls. 6. Pour granulated sugar into a bowl and coat each ball evenly with sugar before placing on an ungreased baking sheet. 7. Bake for 10 minutes, or until set around the edges, but still slightly soft in the middle. Let cookies cool for 5-10 minutes before transferring to a cooling rack. 2 cups chickpea flour 2 ½ teaspoons ground ginger 1 teaspoon cinnamon ¼ teaspoon ground cloves ¼ teaspoon ground nutmeg ½ teaspoon fine sea salt ½ teaspoon baking powder ½ teaspoon baking soda 6 tablespoons butter, at room temperature ¾ cup brown sugar 1 egg ¼ cup molasses ½ teaspoon vanilla extract 3-4 tablespoons granulated sugar InstructionsIngredients RECIPE DEVELOPED BY The Pancake Princess PULSES | The Heart of Every Meal 73 1 cup split pea purée, preferably yellow (½ cup dry) ½ cup peanut butter, either crunchy or creamy ½ cup honey ¾ cup firmly packed brown sugar 2 eggs 1 egg white 1 teaspoon vanilla extract 2 teaspoons ground cinnamon ½ teaspoon baking soda ¾ teaspoon salt ½ cup all-purpose flour ½ cup whole wheat flour ½ cup chopped dry-roasted peanuts ½ cup currants or raisins 1 cup Golden Delicious apple, peeled and chopped Apple Peanut Butter Cake RECIPE DEVELOPED BY USA Dry Peas & Lentil Council 1. Prepare the split pea purée by adding 2 ½ times the amount of water as split peas. Bring to a boil, reduce heat, cover and simmer for 45 minutes. Stir frequently. Cool slightly and do not drain. In small batches, mash or purée split peas with a sieve, food mill, blender, food processor or potato masher. Purée should be the consistency of canned pumpkin. Add water to thin if needed. 2. Preheat oven to 350°F. 3. In a large mixing bowl, beat purée, peanut butter, honey, and brown sugar until blended. Beat in eggs and egg white. Stir in vanilla extract. 4. In a separate bowl, stir together cinnamon, baking soda, salt and flours. 5. Add flour mixture to peanut butter mixture along with peanuts, currants and apple. Mix well. 6. Turn into a greased 13 x 9-inch baking pan. Bake until a knife inserted in center of cake comes out clean, about 25 minutes. 7. Let cake cool before cutting into squares. Serve warm with vanilla ice cream. InstructionsIngredients PULSES | The Heart of Every Meal 75 Eating pulses is easy, delicious, good for you and good for the planet. Eating pulses is easy, delicious, good for you and good for the planet. Eating pulses is easy, delicious, good for you and good for the planet. Eating pulses is easy, delicious, good for you and good for the planet. Eating pulses is easy, delicious, good for you and good for the planet. Eating pulses is easy, delicious, good for you and good for the planet. Find more recipes, information and ways to get involved at Find more recipes, information and ways to get involved at Find more recipes, information and ways to get involved at Find more recipes, information and ways to get involved at Find more recipes, information and ways to get involved at www.pulsepledge.com @USAPulses @USAPulses @USAPulses facebook.com/PulseCanada1 facebook.com/PulseCanada1 facebook.com/PulseCanada1 facebook.com/PulseCanada1 @PulseCanada @PulseCanada @PulseCanada @PulseCanada UNITED STATES UNITED STATES UNITED STATES CANADA CANADA CANADA ased and floured pan and bake at 350°F for 55-60 minutes or until a toothpick comes out clean. 5. Let bread cool on a wire rack for 20 minutes. Loosen the bread with a knife and carefully remove from pan. Finish cooling on rack. Slice and serve once cooled. InstructionsIngredients PULSES | The Heart of Every Meal72 Chickpea Gingersnaps 1. In a large bowl, whisk together all dry ingredients (flour through baking soda). 2. In a separate bowl, cream together the butter and brown sugar until smooth. Add the egg, molasses and vanilla and mix until thoroughly combined. 3. Gently stir the dry ingredients into the wet ingredients, mixing only until just combined. 4. Refrigerate the dough, tightly covered with plastic wrap, for at least one hour, or up to a few days. 5. Before you start forming the cookies, preheat oven to 350°F. Roll level tablespoons of dough into balls. 6. Pour granulated sugar into a bowl and coat each ball evenly with sugar before placing on an ungreased baking sheet. 7. Bake for 10 minutes, or until set around the edges, but still slightly soft in the middle. Let cookies cool for 5-10 minutes before transferring to a cooling rack. 2 cups chickpea flour 2 ½ teaspoons ground ginger 1 teaspoon cinnamon ¼ teaspoon ground cloves ¼ teaspoon ground nutmeg ½ teaspoon fine sea salt ½ teaspoon baking powder ½ teaspoon baking soda 6 tablespoons butter, at room temperature ¾ cup brow