How to include beans, lentils, peas and chickpeasin your everyday food

1. Include 1/3 cup (75 mL) of cooked black, white or cranberry beans with an omelette to add protein and fibre.
2. Add 1 cup (250 mL) of whole or pureed chickpeas to your spaghetti sauce instead of ground beef. This lowers the fat while adding fibre.
3. Add ½ cup (125 mL) of lentils to quesadillas along with other fillings you enjoy.
4. Mix ½ cup (125 mL) black beans into 1 cup (250 mL) of your favourite salsa. Add some chopped cilantro and a squeeze of lime juice for an easy party dip.
5. Drain and purée 1 cup (250 mL) of canned lentils with your favourite herb and use as a sandwih spread.
6. Add ½ cup (125 mL) of cooked pulses to soups. This works best for broth-style soups.
7. When making your favourite pizza, add a handful of black beans to your usual pizza toppings.
8. Replace half the butter or oil when baking with a lentil purée to lower the fat.
9. Include 1 cup (250 mL) of chickpeas to any salad for a different twist.
10. Serve hummus with carrots, celery and other vegetables for a healthy snack.