Bonduelle Foodservice Guide to Pulses

DISCOVER PULSES WITH BONDUELLE

Your Complete Guide to Pulses: Nutritional Information, Recipes, and More! 2016: THE YEAR OF PULSES

LEARN ABOUT ONE OF THE WORLD’S WHAT ARE PULSES? MOST IMPORTANT AND NUTRITIONAL FOODS A nutrient-dense superfood Every year, the United Nations General According to FAO, the specific Assembly dedicates an entire calendar objectives of the IYP 2016 are to: Pulses are the dried edible seeds year to bring awareness to particular • Raise awareness about the important role of pulses of plants in the legume family. topics or themes; 2016 was declared the in sustainable food production and healthy diets and Also known as grain legumes, the most International Year of Pulses (IYP 2016). their contribution to food security and nutrition; common varieties of pulses are dried beans, dried peas, chickpeas, and lentils. The Food and Agriculture Organization • Promote the value and utilization of pulses throughout of the United Nations (FAO) has been the food system, their benefits for soil fertility nominated to oversee the implementation and climate change and for combating malnutrition; of this International Year. • Encourage connections throughout the food chain WHY YOU SHOULD EAT PULSES to further global production of pulses, foster enhanced research, better utilize crop rotations and address the challenges in the trade of pulses. • Pulses are packed with nutrients Source: The Food and Agriculture Organization of the United Nations, www.fao.org/pulses-2016/en/ • Pulses contribute to food security • Pulses have countless health benefits • Pulses are sustainable and positively affect the environment • Pulses promote biodiversity THE IMPORTANCE OF PULSES

Food Security, Nutrition, and Sustainability Food Security, Nutrition, and Sustainability

FOR YOUR HEALTH FOR FOOD SECURITY FOR SUSTAINABLE DEVELOPMENT

Pulses offer a wide range of health Pulses are an affordable and Pulses have a positive impact benefits. They are: accessible source of protein, which on the environment. are easy to store. • High in dietary fibre • Pulses need very little nitrogen fertilizer to grow, Pulses can play a significant role in: therefore growing them is very ecological. • A low-fat source of protein, comprised of 23% protein and only 1% fat • Improving global nutrition • Their carbon footprint is virtually non-existent. • Packed with essential vitamins and minerals, • Fighting hunger Pulses enrich the soil where such as iron, potassium, magnesium, and zinc • Combating chronic health conditions, such as obesity they are grown. and diabetes. Pulses support a healthy diet and may: • Pulses are a crucial component of crop rotations. • Help prevent some types of cancer • Pulses leave the soil where they are grown richer for future planting. • Lower blood cholesterol rates DID YOU KNOW? • Have a beneficial effect on those with diabetes Pulses are a water-efficient source of protein. • Promote heart health According to Pulse Canada, Canada • Growing pulses requires very little water; is the world’s largest producer of peas • Help regulate blood pressure, because they’re rich it takes six times less water to grow a ton of legumes and lentils, shipping pulses to over in potassium than a ton of beef. 150 countries around the world. • Reduce the risk of cardiovascular disease GET TO KNOW PULSES

BLACK BEANS LENTILS NAVY BEANS PINK BEANS

DESCRIPTION DESCRIPTION DESCRIPTION DESCRIPTION Tender, with a lingering hint of mushroom. Brown when cooked, Eston lentils are smaller and rounder Small, oval-shaped white beans with a delicate taste Oval-shaped, pink beans have a delicate flavour than the Laird variety and firm-textured, with a slightly and light texture. and a powdery texture. Pink beans are similar in taste DELICIOUS IN peppery taste. and texture to red kidney beans. Soups, rice, salads, and salsas. Black beans are originally DELICIOUS IN from South America, and are often found in Mexican, Caribbean, DELICIOUS IN Soups, chowders, salads, and purées. The legume of choice DELICIOUS IN and Latin American recipes. Italian recipes, especially soups and pastas. They also work for classic baked beans. Soups, chowders, salads, and purées. well in salads and rice dishes.

FAVA BEANS DARK RED KIDNEY BEANS CHICKPEAS ROMANO BEANS

DESCRIPTION DESCRIPTION DESCRIPTION DESCRIPTION With a creamy consistency and nutty flavor, fava beans Mild-tasting and soft-textured. A nutty after-taste, with a firm, dry texture. Smaller and rounder than their red cousins, have a slightly tart taste and grainy texture. Romano beans resemble kidney beans in terms of taste DELICIOUS IN DELICIOUS IN and other characteristics. They readily take on the flavour DELICIOUS IN The bean is par excellence for Mexican food, chili, and Creole Soups, salads, rice, couscous, and Mexican dishes. Chickpeas of the ingredients with which they’re cooked. Middle Eastern cuisine, where they are frequently served dishes. Often used with rice and in salads. Rice and beans provide the foundation for many Middle Eastern recipes, as side dishes. Fava beans are also popular in Italy, Greece, is a staple throughout South America. including hummus (puréed chickpeas) and falafel (deep-fried, DELICIOUS IN and other Mediterranean cuisines. They’re a perfect counterpart seasoned chickpea balls served in pita bread). Soups, pastas, rice, salads, and slow-cooked dishes. Romano to highly spicy ingredients. beans are widely used in Italian cooking. BLACK BEAN AND CORN SALSA ORANGE AND BASIL BEAN SALAD

Preparation time: Cooking time: Preparation time: Cooking time: Portions: 25 10 minutes 0 minutes Portions: 25 20 minutes 2 minutes

INGREDIENTS PREPARATION INGREDIENTS PREPARATION

• Put all ingredients in a bowl. Add • Cook the 7-bean salad according to 540 ml Bonduelle Black Turtle Nutrition Facts 2 kg Bonduelle 7-Bean Salad Nutrition Facts enough salad dressing to cover well. the cooking instructions on the package. Beans, drained and rinsed Valeur nutritive 250 ml olive oil* Valeur nutritive Per 1 serving (140 g) Drain and rinse under cold water. Per 1 serving (100 g) 300 ml Bonduelle Whole Kernel • Cover and refrigerate for at least Pour 1 portion (140 g) 250 ml red onions, diced Pour 1 portion (100 g) Vacuum Packed Corn two hours. Amount % Daily Value • In a bowl, combine the 7-bean salad Amount % Daily Value Teneur % valeur quotidienne 250 ml Italian tomatoes, with the red onions, Italian tomatoes, Teneur % valeur quotidienne 12 green onions, chopped • Correct seasoning. Serve as a side dish Calories / Calories 230 Calories / Calories 180 diced and seeded olive oil, orange juice, white wine 4 medium tomatoes, seeded or appetizer on a bed of lettuce. Fat / Lipides 12 g 18 % Fat / Lipides 9 g 14 % 180 ml orange juice vinegar, brown sugar, salt, and pepper. Saturated / saturés 1 g Saturated / saturés 1.5 g 8 % 5 % and finely chopped + Trans / trans 0 g + Trans / trans 0 g • Serve with corn chips if desired. 30 ml white wine vinegar Mix well. 2 green peppers, finely chopped Cholesterol / Cholestérol 0 mg Cholesterol / Cholestérol 0 mg Perfect complement Sodium / Sodium 290 mg 12 % 80 ml brown sugar • Refrigerate. Sodium / Sodium 135 mg 6 % Carbohydrate / Glucides 25 g 8 % Carbohydrate / Glucides 19 g 6 % Salad dressing of your choice for cheese nachos. Fibre / Fibres 6 g 24 % 80 ml fresh basil, chopped • When ready to serve, add the fresh basil. Fibre / Fibres 6 g 24 % Sugars / Sucres 2 g Sugars / Sucres 4 g Protein / Protéines 7 g To taste salt and pepper Protein / Protéines 6 g Vitamin A / Vitamine A 4 % *Olive oil can be replaced Vitamin A / Vitamine A 0 % Vitamin C / Vitamine C 35 % with canola oil Vitamin C / Vitamine C 6 % Calcium / Calcium 4 % Calcium / Calcium 4 % Iron / Fer 20 % Iron / Fer 0 % ITALIAN CHICKPEA SALAD DARK RED KIDNEY BEAN BROWNIES Preparation time: Cooking time: Preparation time: Cooking time: Portions: 25 10 minutes 0 minutes Portions: 25 15 minutes 30 minutes

INGREDIENTS PREPARATION INGREDIENTS PREPARATION

• In a salad bowl, toss all salad • In a large bowl, mix together flour, 2.84 L Bonduelle Chickpeas, Nutrition Facts 300 ml Bonduelle Dark Red Nutrition Facts drained and rinsed ingredients together. Valeur nutritive Kidney Beans sugar, and salt. Valeur nutritive Per 1 serving (165 g) Per 1 brownie (65 g) 12 green onions, finely chopped • In another bowl, mix oil and vinegar. Pour 1 portion (165 g) 250 ml all-purpose flour • Drain and rinse beans, then purée. Pour 1 brownie (65 g) Add salt and pepper. 25 cherry tomatoes, quartered Amount % Daily Value 500 ml dark chocolate • Melt chocolate with butter in Amount % Daily Value Teneur % valeur quotidienne Teneur % valeur quotidienne 1 medium red onion, chopped • Pour salad dressing onto salad. Calories / Calories 280 125 ml butter a bain marie. Calories / Calories 286 Toss well. Fat / Lipides 17 g 26 % Fat / Lipides 17 g 26 % 375 ml black olives, pitted 400 ml sugar • Add sugar and flour. Mix well. Saturated / saturés 2 g 10 % Saturated / saturés 9 g 48 % • Refrigerate for 30 minutes + Trans / trans 0 g + Trans / trans 0.5 g 60 ml capers, drained Cholesterol / Cholestérol 0 mg 8 eggs • Add pine nuts. Cholesterol / Cholestérol 75 mg 65 ml parsley, chopped • Serve. Sodium / Sodium 350 mg 15 % 1.2 ml salt Sodium / Sodium 110 mg 5 % Carbohydrate / Glucides 26 g 9 % • Pour the mixture into a pre-buttered Carbohydrate / Glucides 29 g 10 % 65 ml fresh mint, finely chopped Fibre / Fibres 5 g 20 % 125 ml pine nuts pan that will go into the oven. Fibre / Fibres 2 g 9 % Sugars / Sucres 6 g • Smooth out the top of the brownie Sugars / Sucres 20 g DRESSING Protein / Protéines 8 g Protein / Protéines 5 g mixture. 375 ml olive oil Vitamin A / Vitamine A 6 % Vitamin A / Vitamine A 9 % Vitamin C / Vitamine C 15 % • Bake in a 320°F (160°C) preheated Vitamin C / Vitamine C 0 % 225 ml wine vinegar Calcium / Calcium 6 % Calcium / Calcium 2 % Iron / Fer 20 % oven for about 30 minutes. Iron / Fer 18 % 2 ml salt 1 ml pepper AUTUMN LEEK AND BEAN SOUP FUSION SALAD WITH MISO GINGER DRESSING Preparation time: Cooking time: Preparation time: Cooking time: Portions: 75 25 minutes 35 minutes Portions: 25 30 minutes 5 minutes

INGREDIENTS PREPARATION INGREDIENTS PREPARATION

• Heat oil and sauté first group • Cook the Fusion Blend according to 150 ml canola oil Nutrition Facts 2 kg Bonduelle Fusion Blend Nutrition Facts 1 of ingredients for 3 to 5 minutes. the cooking instructions on the package. 70 ml garlic, chopped Valeur nutritive 1 L cherry tomatoes, cut in half Valeur nutritive Per 1 serving (250 ml) Set aside. Per 1 serving (160 g) 400 g Arctic Gardens Diced Onions • Add all ingredients from the second Pour 1 portion (250 ml) 1 L red peppers, diced Pour 1 portion (160 g) group and bring to a boil. Amount % Daily Value • In a bowl, add the tomatoes, peppers, Amount % Daily Value 1.6 kg Arctic Gardens Diced Leeks Teneur % valeur quotidienne 500 ml red onions, diced onions, parsley, and cilantro. Teneur % valeur quotidienne • Simmer for 15 to 20 minutes and Calories / Calories 180 Calories / Calories 160 600 ml chicken broth 230 ml fresh parsley, chopped 2 add ingredients from the third group. Fat / Lipides 4 g 6 % • Incorporate to the Fusion Blend. Fat / Lipides 7 g 11 % Saturated / saturés 0.5 g 10 L water 3 % 230 ml fresh cilantro, chopped Saturated / saturés 1 g 5 % • Continue cooking for 5 to 10 minutes. + Trans / trans 0 g • Using a food processor, mix all the + Trans / trans 0 g 500 g pearl barley, rinsed in cold water Cholesterol / Cholestérol 0 mg DRESSING dressing ingredients together until Cholesterol / Cholestérol 0 mg • Serve. Sodium / Sodium 310 mg 13 % Sodium / Sodium 100 mg 4 % 4.26 L Bonduelle 6 Bean Salad, the texture is smooth and creamy. 3 Carbohydrate / Glucides 31 g 10 % 80 ml rice vinegar Carbohydrate / Glucides 21 g 7 % drained and rinsed Fibre / Fibres 6 g 24 % • Pour the dressing over the vegetables Fibre / Fibres 4 g 9 % Sugars / Sucres 2 g 125 ml olive oil Sugars / Sucres 5 g 5.68 L diced tomatoes and mix well. Protein / Protéines 10 g 45 ml sesame oil Protein / Protéines 6 g 800 ml condensed tomato soup Vitamin A / Vitamine A 20 % • Serve immediately or keep refrigerated. Vitamin A / Vitamine A 6 % Vitamin C / Vitamine C 20 % 25 ml honey Vitamin C / Vitamine C 100 % 15 ml dried basil Calcium / Calcium 10 % 25 ml Miso paste Calcium / Calcium 2 % 25 ml ground cumin Iron / Fer 25 % Iron / Fer 10 % 25 ml soya sauce 2 ml Tabasco sauce 60 ml ginger 30 ml fresh garlic NAVY BEAN AND SALT COD LENTIL AND APPLE MUFFINS CASSEROLE Preparation time: Cooking time: Preparation time: Cooking time: Portions: 15 20 minutes 45 minutes Portions: 12 15 minutes 15 minutes

INGREDIENTS PREPARATION INGREDIENTS PREPARATION

• Soak the salt cod in cold water • In 15 individual ramekins, add navy • Preheat oven to 400°F (200°C). 2.84 L Bonduelle Navy Beans, 250 ml Bonduelle Lentils, Nutrition Facts for 2 days in the fridge, changing beans (150 g), cod in sauce (150 g), drained drained and puréed • Mix together egg, oil, lentil purée, Valeur nutritive the water every day. bread cubes (20 g), and grated 250 ml olive oil 1 medium egg, beaten and apple filling. Per 1 muffin (75 g) cheese (10 g). Pour 1 muffin (75 g) • In a pan, heat olive oil. Add garlic 45 ml garlic, minced 125 ml canola oil • Add the dry ingredients and stir to make Amount % Daily Value and cook on medium heat for 1 minute. • Cook in the oven for 15 minutes. Teneur % valeur quotidienne 160 ml all-purpose flour 250 ml apple pie filling a batter. Calories / Calories 210 Fat / Lipides 10 g 15 % • Add flour, mix well, and cook 2 750 ml milk 190 ml whole wheat flour • Fill medium muffin tins /3 full. for 3 minutes. Nutrition Facts Saturated / saturés 1 g 5 % Valeur nutritive + Trans / trans 0 g 750 ml 15% cream 190 ml all-purpose flour • Bake for about 15 minutes or until Cholesterol / Cholestérol 15 mg • Add milk and 15% cream, pepper, Per 1 serving (330 g) 2.5 ml ground black pepper Pour 1 portion (330 g) 80 ml brown sugar muffins are golden and bounce back Sodium / Sodium 210 mg 9 % bay leaves and simmer for 10 minutes. Carbohydrate / Glucides 27 g 9 % Amount % Daily Value when lightly pressed with fingertips. 4 bay leaves 1 Teneur % valeur quotidienne 10 ml baking powder Fibre / Fibres 2 g 8 % • Cut the desalted cod into /4 inch cubes Calories / Calories 470 Sugars / Sucres 9 g 3 lb salt cod and add to sauce. Fat / Lipides 22 g 34 % 5 ml baking soda Protein / Protéines 4 g Saturated / saturés 8 g 40 % Vitamin A / Vitamine A 0 % 125 ml parsley, freshly chopped • Simmer for 10 minutes. + Trans / trans 0 g 5 ml ground cinnamon Vitamin C / Vitamine C 2 % Cholesterol / Cholestérol 55 mg 500 ml fresh bread, cubed 1.2 ml ground nutmeg Calcium / Calcium 4 % • Add fresh parsley and lemon juice. Sodium / Sodium 610 mg 25 % Iron / Fer 10 % Swiss cheese, grated Carbohydrate / Glucides 37 g 12 % 250 ml • Heat the oven to 400°F (200°C). lemon juice Fibre / Fibres 6 g 24 % 15 ml Sugars / Sucres 4 g Protein / Protéines 34 g Vitamin A / Vitamine A 8 % Vitamin C / Vitamine C 6 % Calcium / Calcium 20 % Iron / Fer 140 % DISCOVER BONDUELLE’S PULSES SELECTION

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