On the Pulse of Healthful Eating Using More Pulse Foods In Your Diet

Note: For ease of preparation, the recipes in this publication call for canned chickpeas; however, soaked/cooked chickpeas can be substituted.

• Remove any small stones, then place in a strainer and rinse with water.

• Chickpeas require soaking prior to cooking. The following methods may be used to soak chickpeas:

- Traditional slow soak: Cover 1 pound of dry chickpeas with 10 cups
of water and refrigerate six to eight hours or overnight.

- Hot soak: Bring 10 cups of water to a boil in a sauce pot, add 1 pound
of dry chickpeas and return to a boil. Allow to stand at room temperature for two to three hours.

- Quick soak: Bring 10 cups of water to a boil, then add 1 pound of dry chickpeas. Boil two to three minutes. Allow to stand at room temperature for one hour.

• To cook: Drain and rinse chickpeas, then use 2 cups of unsalted water for every cup of chickpeas. Simmer for 90 minutes to two hours, then use in your favorite recipes.

Yield: 1 cup dry chickpeas + 2 cups water = about 2 cups of cooked chickpeas

• Remove any small stones, then place in strainer and rinse with water. Lentils do not need to be soaked.

• For every cup of lentils, add 2½ cups of unsalted water. Heat water to boiling, then simmer lentils for 15 to 20 minutes.

Yield: 1 cup dry lentils + 2½ water = about 2½ cups of cooked lentils

Dry Peas (Split or Whole)

Split peas:

• Split peas do not require an overnight soaking. Use 2 cups of water for
each cup of dry peas. Heat water to boiling, then simmer split peas for about 30 minutes to desired tenderness.

Whole peas:

• Soak whole peas in water overnight or use one of the methods under “Preparing Chickpeas/Garbanzo Beans.”

• To cook: After soaking, cook whole peas for 35 to 40 minutes to desired tenderness.

Yield: 1 cup dry peas + 2 cups water = about 2 cups of cooked peas

Total Menu Calories: 1,811
Nutrition Facts: 1,811 calories, 43 g total fat, 16 g saturated fat, 0.5 g trans fat, 248 g total carbohydrate, 40 g dietary fiber, 112 g protein, 2,910 mg sodium, 290 mg cholesterol, 550% vitamin A, 290% vitamin C, 200% calcium, 100% iron
*Recipe provided.**Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.

Total Menu Calories 2,110
Nutrition Facts: 2,110 calories, 61 g total fat, 19 g saturated fat, 1 g trans fat, 275 g total carbohydrate, 46 g dietary fiber, 129 g protein, 3,250 mg sodium, 290 mg cholesterol, 630% vitamin A, 310% vitamin C, 210% calcium, 120% iron

Total Menu Calories 1,802 
Nutrition Facts: 1,802 calories, 44 g total fat, 16 g saturated fat, 1 g trans fat, 246 g total carbohydrate, 33 g dietary fiber, 117 g protein, 1,670 mg sodium, 165 mg cholesterol, 80% vitamin A, 320% vitamin C, 190% calcium, 100% iron

Total Menu Calories 2,099 
Nutrition Facts: 2,099 calories, 52 g total fat, 18 g saturated fat, 1 g trans fat, 281 g total carbohydrate, 40 g dietary fiber, 140 g protein, 2,040 mg sodium, 215 mg cholesterol, 160% vitamin A, 560% vitamin C, 200% calcium, 130% iron

Total Menu Calories 1,794 
Nutrition Facts: 1,794 calories, 50 g total fat, 8 g saturated fat, 0 g trans fat, 239 g total carbohydrate, 31 g dietary fiber, 109 g protein, 2,860 mg sodium, 195 mg cholesterol, 120% vitamin A, 240% vitamin C, 140% calcium, 80% iron

Total Menu Calories 2,123 
Nutrition Facts: 2,123 calories, 55 g total fat, 9 g saturated fat, 0 g trans fat, 294 g total carbohydrate, 38 g dietary fiber, 126 g protein, 2,910 mg sodium, 215 mg cholesterol, 130% vitamin A, 240% vitamin C, 140% calcium, 90% iron
*Recipe provided. **Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.

Total Menu Calories 1,819 
Nutrition Facts: 1,819 calories, 41 g total fat, 14 g saturated fat, 0 g trans fat, 255 g total carbohydrate, 33 g dietary fiber, 110 g protein, 2,120 mg sodium, 365 mg cholesterol, 210% vitamin A, 280% vitamin C, 180% calcium, 70% iron

Total Menu Calories 2,093 
Nutrition Facts: 2,093 calories, 49 g total fat, 15 g saturated fat, 0 g trans fat, 306 g total carbohydrate, 42 g dietary fiber, 117 g protein, 2,590 mg sodium, 365 mg cholesterol, 380% vitamin A, 380% vitamin C, 180% calcium, 80% iron

Total Menu Calories 1,807 
Nutrition Facts: 1,807 calories, 46 g total fat, 13 g saturated fat, 1 g trans fat, 276 g total carbohydrate, 35 g dietary fiber, 97 g protein, 2,850 mg sodium, 125 mg cholesterol, 240% vitamin A, 330% vitamin C, 180% calcium, 120% iron

Total Menu Calories 2,082 
Nutrition Facts: 2,082 calories, 55 g total fat, 16 g saturated fat, 1 g trans fat, 316 g total carbohydrate, 40 g dietary fiber, 108 g protein, 3,250 mg sodium, 135 mg cholesterol, 240% vitamin A, 330% vitamin C, 190% calcium, 130% iron

Total Menu Calories 1,831 
Nutrition Facts: 1,831 calories, 35 g total fat, 8 g saturated fat, 0 g trans fat, 268 g total carbohydrate, 37 g dietary fiber, 115 g protein, 2,800 mg sodium, 165 mg cholesterol, 390% vitamin A, 220% vitamin C, 130% calcium, 90% iron

Total Menu Calories 2,118 
Nutrition Facts: 2,118 calories, 40 g total fat, 11 g saturated fat, 0 g trans fat, 306 g total carbohydrate, 42 g dietary fiber, 132 g protein, 2,990 mg sodium, 185 mg cholesterol, 500% vitamin A, 230% vitamin C, 170% calcium, 100% iron

Total Menu Calories 1,827 
Nutrition Facts: 1,827 calories, 59 g total fat, 18 g saturated fat, 0 g trans fat, 226 g total carbohydrate, 27 g dietary fiber, 102 g protein, 1,890 mg sodium, 495 mg cholesterol, 170% vitamin A, 440% vitamin C, 170% calcium, 60% iron

Total Menu Calories 2,125 
Nutrition Facts: 2,125 calories, 61 g total fat, 18 g saturated fat, 0 g trans fat, 289 g total carbohydrate, 37 g dietary fiber, 114 g protein, 2,000 mg sodium, 495 mg cholesterol, 200% vitamin A, 550% vitamin C, 180% calcium, 80% iron

Total Menu Calories 1,824 
Nutrition Facts: 1,824 calories, 47 g total fat, 16 g saturated fat, 0.5 g trans fat, 275 g total carbohydrate, 33 g dietary fiber, 89 g protein, 2,450 mg sodium, 280 mg cholesterol, 370% vitamin A, 120% vitamin C, 140% calcium, 70% iron

Total Menu Calories 2,182
Nutrition Facts: 2,182 calories, 49 g total fat, 17 g saturated fat, 1 g trans fat, 352 g total carbohydrate, 41 g dietary fiber, 97 g protein, 2,580 mg sodium, 280 mg cholesterol, 370% vitamin A, 140% vitamin C, 150% calcium, 80% iron

Total Menu Calories 1,792 
Nutrition Facts: 1,792 calories, 37 g total fat, 11 g saturated fat, 0 g trans fat, 282 g total carbohydrate, 26 g dietary fiber, 103 g protein, 2,770 mg sodium, 140 mg cholesterol, 180% vitamin A, 180% vitamin C, 180% calcium, 100% iron

Total Menu Calories 2,105 
Nutrition Facts: 2,105 calories, 39 g total fat, 13 g saturated fat, 0 g trans fat, 344 g total carbohydrate, 29 g dietary fiber, 112 g protein, 2,920 mg sodium, 155 mg cholesterol, 200% vitamin A, 200% vitamin C, 220% calcium, 110% iron

Total Menu Calories 1,823 
Nutrition Facts: 1,823 calories, 40 g total fat, 8 g saturated fat, 0 g trans fat, 265 g total carbohydrate, 30 g dietary fiber, 106 g protein, 1,680 mg sodium, 140 mg cholesterol, 220% vitamin A, 810% vitamin C, 170% calcium, 80% iron

Total Menu Calories 2,096 
Nutrition Facts: 2,096 calories, 44 g total fat, 9 g saturated fat, 0 g trans fat, 313 g total carbohydrate, 39 g dietary fiber, 120 g protein, 2,030 mg sodium, 140 mg cholesterol, 230% vitamin A, 940% vitamin C, 190% calcium, 120% iron

Total Menu Calories 1,794 
Nutrition Facts: 1,794 calories, 36 g total fat, 8 g saturated fat, 0 g trans fat, 271 g total carbohydrate, 29 g dietary fiber, 111 g protein, 2,200 mg sodium, 185 mg cholesterol, 110% vitamin A, 310% vitamin C, 130% calcium, 80% iron

Total Menu Calories 2,105 
Nutrition Facts: 2,105 calories, 44 g total fat, 9 g saturated fat, 0 g trans fat, 320 g total carbohydrate, 37 g dietary fiber, 122 g protein, 3,430 mg sodium, 205 mg cholesterol, 110% vitamin A, 460% vitamin C, 150% calcium, 100% iron

*Recipe provided. **Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.

Total Menu Calories 1,749 
Nutrition Facts: 1,749 calories, 31 g total fat, 11 g saturated fat, 1 g trans fat, 282 g total carbohydrate, 31 g dietary fiber, 88 g protein, 2,760 mg sodium, 100 mg cholesterol, 460% vitamin A, 240% vitamin C, 150% calcium, 100% iron

Total Menu Calories 2,112 
Nutrition Facts: 2,112 calories, 46 g total fat, 18 g saturated fat, 1 g trans fat, 332 g total carbohydrate, 37 g dietary fiber, 98 g protein, 3,030 mg sodium, 135 mg cholesterol, 500% vitamin A, 340% vitamin C, 160% calcium, 120% iron

Total Menu Calories 1,790 
Nutrition Facts: 1,790 calories, 62 g total fat, 10 g saturated fat, 0 g trans fat, 240 g total carbohydrate, 32 g dietary fiber, 80 g protein, 1,250 mg sodium, 60 mg cholesterol, 300% vitamin A, 400% vitamin C, 140% calcium, 70% iron

Total Menu Calories 2,133 
Nutrition Facts: 2,133 calories, 70 g total fat, 11 g saturated fat, 0 g trans fat, 303 g total carbohydrate, 40 g dietary fiber, 88 g protein, 1,350 mg sodium, 60 mg cholesterol, 300% vitamin A, 530% vitamin C, 140% calcium, 90% iron

*Recipe provided. **Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database

Total Menu Calories 1,815 
Nutrition Facts: 1,815 calories, 40 g total fat, 14 g saturated fat, 0 g trans fat, 235 g total carbohydrate, 22 g dietary fiber, 136 g protein, 2,530 mg sodium, 405 mg cholesterol, 350% vitamin A, 180% vitamin C, 160% calcium, 70% iron

Total Menu Calories 2,097 
Nutrition Facts: 2,097 calories, 45 g total fat, 14 g saturated fat, 0 g trans fat, 276 g total carbohydrate, 31 g dietary fiber, 150 g protein, 2,690 mg sodium, 405 mg cholesterol, 380% vitamin A, 240% vitamin C, 170% calcium, 90% iron

*Recipe provided. **Recipe available at www.ag.ndsu.edu/food/recipes as part of the North Dakota State University Extension Service recipe database.

2 (15-oz.) cans chickpeas, drained and rinsed

2 medium Golden Delicious apples, peeled and chopped

⅓ c. freshly squeezed lemon juice

½ c. creamy peanut butter

2 to 3 Tbsp. water

½ tsp. salt

1 tsp. cinnamon

¼ tsp. nutmeg

½ tsp. allspice

¼ tsp. cayenne pepper, optional

Apple slices, carrot slices and/or whole-wheat crackers

In a food processor bowl or blender container, place the following ingredients: chickpeas, apple, lemon juice, peanut butter, water, salt and spices. Cover and process or blend until smooth; transfer to bowl. Cover and refrigerate up to three days. Serve dip with apple slices, carrot slices and/or whole-wheat crackers.

Makes 28 servings (2 Tbsp. each). Each serving has 80 calories, 3 g fat, 3 g protein, 10 g carbohydrate, 1 g fiber, 140 mg sodium, 15 mcg folate and 0.5 mg iron.

4 c. water

2 c. dry brown or green lentils

½ tsp. salt, divided

1 c. onions, diced

1 small red bell pepper, chopped

⅔ c. ketchup

⅓ c. maple syrup

¼ c. prepared mustard

½ tsp. ground ginger

½ tsp. vanilla extract

¼ tsp. allspice

¼ tsp. black pepper

Preheat oven to 350 F. Combine water, lentils and ¼ teaspoon salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooked liquid. Combine lentils, diced onions and chopped red pepper in an 11- by 7-inch baking dish. Combine ¼ teaspoon salt, reserved cooking liquid, ketchup and the remaining ingredients in a bowl. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 F for one hour.

Makes eight servings (1 c. each). Each serving has 240 calories, 1.5 g fat, 14 g protein, 45 g carbohydrate, 8 g fiber, 490 mg sodium, 4.4 mcg folate and 3 mg iron.

¼ c. dry yellow split peas

5 tsp. mild olive oil

1 tsp. mustard seeds

1 tsp. cumin powder

1 tsp. curry powder

1 serrano chili, minced

½ tsp. turmeric

½ tsp. kosher salt

9 oz. loosely packed baby spinach

1 c. prepared quinoa, cooked as package directs

1½ Tbsp. lemon juice

1 Tbsp. chopped fresh cilantro

Simmer split peas with 2 cups water in a small saucepan until just tender, 25 to 30 minutes. Drain and pat dry with a towel. Heat oil in large frying pan over medium heat. Add mustard seeds, cover and cook until they pop, one minute. Stir in cumin; cook a few seconds until sizzling, then stir in split peas, curry powder, chili, turmeric and salt. Cook, stirring often, until split peas start to turn golden, two minutes. Transfer to a bowl. Add spinach to frying pan, increase heat to medium-high and cook, stirring, until wilted, one to two minutes. Drain any liquid. Stir in quinoa, split pea mixture and lemon juice. Add more lemon juice and salt to taste. Garnish with cilantro.

Makes five servings (1 c. each). Each serving has 230 calories, 7 g fat, 8 g protein, 36 g carbohydrate, 7 g fiber, 280 mg sodium, 1.3 mcg folate and 4.4 mg iron.

¼ c. dry red or green lentils

8 eggs

½ tsp. salt

1 tsp. canola oil

¼ small red onion, diced

¼ c. finely diced red pepper

¼ c. thinly sliced asparagus

1 c. packed baby spinach, chopped

4 tsp. finely grated Parmesan

Prepare lentils according to package directions or until they reach desired doneness. Whisk eggs and salt together. Heat oil in a small nonstick skillet over medium-high heat. Sauté onion, pepper and asparagus. Add spinach; cook until wilted. Set aside. Reduce heat to medium-low, add one-fourth of egg mixture to a heated nonstick skillet. Cook until edges are set (two to three minutes). Sprinkle one-fourth of vegetable mixture onto the egg mixture, along with one-fourth of the Parmesan cheese. Use a spatula to fold the omelet onto itself. Slide onto serving plate. Repeat with the remaining egg and vegetable mixtures. If desired, flip omelet to seal edges and develop a golden-brown color. Sprinkle with additional cheese. Serve warm.

Makes four servings (one-fourth of recipe each). Each serving has 210 calories, 11 g fat, 17 g protein, 9 g carbohydrate, 2 g fiber, 470 mg sodium, 71 mcg folate and 2.9 mg iron.

1 Tbsp. canola oil

1 c. onion, diced

1 leek, thinly sliced

1 c. celery, diced

2 cloves garlic, minced

1¼ c. dry green or yellow split peas, rinsed

3 c. chicken broth

3 c. water

1 bay leaf

¼ c. fresh parsley, chopped, or 2 teaspoons dried

1 Tbsp. seasoned salt

½ tsp. ground pepper

2 medium carrots, peeled and sliced

2 medium potatoes, peeled and diced

1 c. cooked ham, diced (optional)

1 c. plain nonfat/low-fat yogurt (optional)

In a large, heavy saucepan, heat oil then add onion, leek, celery and garlic Sauté until they are tender, about five minutes. Add peas, broth, water, bay leaf, parsley, seasoned salt and pepper. Bring to a boil. Reduce heat, cover and simmer, stirring occasionally, for about 40 minutes, or until peas are tender. Add the carrots, potatoes and ham (optional) to the soup. Cover and simmer about 15 to 20 minutes, or until vegetables are tender but retain their shape. Add water, if necessary, to thin soup. Reduce heat. When ready to serve, remove bay leaf.

Optional: Add plain yogurt, cook for five minutes.
(Do not boil.)

Makes 24 servings (½ c. each). Each serving has 60 calories, 0.5 g fat, 3 g protein, 10 g carbohydrate, 3 g fiber, 250 mg sodium, 35 mcg folate and 0.8 mg iron.

1 c. dry green or brown lentils

2¼ c. water

1¼ tsp. fennel seeds

1 tsp. salt

8 oz. lasagna noodles

2 (15-oz.) cans tomato sauce

⅛ tsp. sugar

1 tsp. dried basil leaves

1 c. onion, chopped

1 Tbsp. garlic, minced

2 Tbsp. olive oil

2 medium zucchini, sliced

1½ c. mozzarella cheese, shredded

Preheat oven to 350 F. Lightly oil a 13-inch by 9-inch baking pan. In a medium saucepan, combine lentils, water, fennel seeds and salt. Bring to a boil; reduce heat, cover and simmer 30 to 40 minutes, or until lentils are tender and almost all the liquid is absorbed. Set aside. Meanwhile, cook lasagna noodles according to package directions. Drain noodles and rinse with cold water. Mix lentils with tomato sauce, sugar and basil. In a large skillet over medium-high heat, cook onions and garlic in oil until they are tender, about five to seven minutes. Turn onions into a bowl and set aside. To skillet, add remaining oil and zucchini and cook, stirring until zucchini is tender, about eight minutes. Arrange half the noodles over bottom of baking pan. Arrange zucchini slices evenly over noodles, then spread half the lentils over the zucchini, then half the cheese over the lentils. Top with remaining noodles, then with the onions and finally with remaining lentil mixture. Bake, covered, for 30 minutes, or until heated through. Five minutes before lasagna is done, uncover it, sprinkle with remaining cheese and continue baking, uncovered, until cheese melts. Cut into eight pieces.

Makes eight servings (one-eighth of recipe). Each serving has 320 calories, 8 g fat, 18 g protein, 45 g carbohydrate, 7 g fiber, 860 mg sodium, 87 mcg folate and 3.8 mg iron.

1½ c. dry red lentils

5 Tbsp. honey

1 Tbsp. vanilla extract

2 Tbsp. olive oil

1 c. rolled oats

5 ounces sliced almonds

1 c. shaved coconut

1 c. dried cranberries or desired
dried fruit

Bring a medium pot of water to a boil. Add lentils and simmer for five minutes or until just tender. Drain lentils and spread on a tray. Allow to steam-dry and cool.

Preheat oven to 300 F. Combine honey, vanilla and olive oil in a bowl. Toss the cooled lentils in the honey mixture. Spread the coated lentils on a parchment-lined baking sheet. Bake for 15 minutes. Stir in oats and almonds and continue baking for 45 minutes, stirring every 15 minutes or so. Next add coconut and dried fruit and bake for another 10 to 15 minutes. Cool completely and store in an airtight container.

Makes 24 servings (¼ c. each). Each serving has 150 calories, 6 g fat, 5 g protein, 19 g carbohydrate, 3 g fiber, 10 mg sodium, 0.5 mcg folate and 1 mg iron.

2 c. dry red lentils

8 c. chicken broth, low-sodium

4 medium carrots, diced (about 2 c.)

½ tsp. cumin

½ tsp. paprika

2 chicken bouillon cubes, low-sodium

1 (10-oz.) can diced tomatoes and green chilies, drained

1 large onion, diced (about 2 c.)

1 to 2 cloves garlic, minced

2 Tbsp. olive oil

1 c. diced roasted chicken (optional)

1 lemon, juiced (about ⅓ cup juice)

Fresh parsley (for garnish)

Sort then rinse lentils. Add to broth and bring to a boil. Add diced carrots. Cover; cook for 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. Sauté onion and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Add chicken if desired. Simmer for five minutes. Turn off heat and add lemon juice to pot; stir. Garnish bowls of soup with parsley if desired.

Makes 12 servings (3/4 c. per serving). Each serving has 190 calories, 4 g fat, 13 g protein, 26 g carbohydrate, 6 g fiber, 125 mg sodium, 3 mcg folate and 2.4 mg iron.

½ c. orzo or other tiny pasta

2 tsp. extra virgin olive oil

1 clove garlic, peeled and crushed

⅛ tsp. salt

1½ tsp. lemon juice

⅛ tsp. ground pepper

1 (14-oz.) can artichoke hearts, drained and chopped

1 (15-oz.) can chickpeas, drained and rinsed

⅓ c. crumbled feta cheese

2 Tbsp. fresh dill, chopped

1½ Tbsp. fresh mint, chopped

1 large tomato, chopped

6 c. baby spinach

Bring a small saucepan of water to a boil. Cook orzo until just tender, about nine minutes, or according to package directions. Drain water and allow to cool. Transfer to a medium bowl and toss with oil. Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again. Serve on top of fresh spinach. If making ahead of time, wait to add tomatoes and spinach until right before serving.

Makes six servings (1 c. each). Each serving has 220 calories, 6 g fat, 10 g protein, 36 g carbohydrate, 8 g fiber, 560 mg sodium, 121 mcg folate and 2.7 mg iron.

1 c. prepared wild rice

1 (15-oz.) can chickpeas, drained and rinsed

1 large yellow onion, cut into about ½-inch pieces (about 2 c.)

4 medium sweet potatoes, peeled and cut into about
½-inch cubes (about 4 c.)

2 tsp. smoked paprika

1½ tsp. coriander powder

1 tsp. cumin powder

½ tsp. ground cinnamon

¼ tsp. ground clove

¼ tsp. ground nutmeg

¼ tsp. cayenne pepper

1 tsp. salt

¼ c. extra virgin olive oil

Sour cream for garnish (optional)

Cilantro, chopped, for garnish

Cook the wild rice according to package directions. Drain and rinse chickpeas. Preheat oven to 375 F. In a large bowl, combine onion, sweet potatoes, chickpeas, wild rice, spices, salt and olive oil. Mix well so that the spices and oil are combined evenly. Spread onto a baking sheet that is large enough to keep the mixture relatively shallow for roasting. Bake the vegetables for 45 minutes. Add or subtract time based on the tenderness of the sweet potatoes. While the mixture is cooking, be sure to rotate and mix the vegetables about every 15 minutes for even roasting. Serve hot with a dollop of sour cream (optional) and sprinkle with cilantro leaves.

Makes seven servings (1 c. each). Each serving has 195 calories, 9 g fat, 6 g protein, 32 g carbohydrate, 3 g fiber,
440 mg sodium, 38 mcg folate and 1.4 mg iron.

¼ c. dry red lentils

1 c. old-fashioned oats

¼ tsp. cinnamon

Pinch salt

⅓ c. raisins or other dried fruit
(optional)

Milk and brown sugar or maple
syrup, for serving

In a medium saucepan, cover the lentils with ½ cup water and bring to a simmer; cook five minutes. Add the oats, cinnamon, salt and another 2 cups water; bring to a boil and cook for five to seven minutes, stirring often, until the oats and lentils are tender and any excess moisture has been absorbed. Stir in the raisins and remove from heat. Let sit for two to three minutes, then serve hot, sprinkled or drizzled with brown sugar or maple syrup and milk.

Makes four servings (⅔ c. each). Each serving has 160 calories, 2 g fat, 6 g protein, 31 g carbohydrate, 4 g fiber, 80 mg sodium, 0 mcg folate and 2 mg iron.

roasted chickpeas - Cajun

1 (15-oz.) can chickpeas, drained and rinsed

2 Tbsp. olive oil

1 tsp. Cajun seasoning

Preheat oven to 350 F. Line baking sheet with aluminum foil for easy cleanup. Drain and rinse the chickpeas and then pat dry with a paper towel. Discard any excess skins that fall off in the washing. In a medium bowl, toss the chickpeas with olive oil and Cajun seasoning and spread into a single layer on a baking sheet. Bake 50 to 60 minutes or until chickpeas reach a desired crunch. Check and stir the chickpeas every 10 minutes to ensure they do not burn. Remove from oven and cool completely. Serve.

Makes eight servings (2 Tbsp. each). Each serving has 110 calories, 5 g fat, 4 g protein, 12 g carbohydrate, 0 g fiber,
200 mg sodium, 26 mcg folate and 0.6 mg iron.

1 (15-oz.) can chickpeas, drained and rinsed

2 Tbsp. olive oil

½ tsp. kosher salt

½ tsp. oregano

½ tsp. garlic powder

½ tsp. crushed red pepper

Preheat oven to 350 F. Line baking sheet with aluminum foil for easy cleanup. Drain and rinse chickpeas and then pat dry with a paper towel. Discard any excess skins that fall off in the washing. In a medium bowl, mix together chickpeas, olive oil, salt, oregano, garlic powder and crushed red pepper. Spread chickpeas evenly onto a baking sheet. Bake for about 50 to 60 minutes or until the chickpeas reach a desired crunch. Check and stir the chickpeas every 10 minutes. Remove from oven and cool completely. Serve.

Makes eight servings (2 Tbsp. each). Each serving has
110 calories, 5 g fat, 4 g protein, 12 g carbohydrate, 0 g fiber,
250 mg sodium, 26 mcg folate and 0.6 mg iron.

1 (15-oz.) can chickpeas, drained
and rinsed

2 Tbsp. olive oil

3 Tbsp. orange marmalade

⅛ tsp. ground cinnamon

⅛ tsp. ground nutmeg

⅛ tsp. salt

Preheat oven to 350 F. Line baking sheet with aluminum foil for easy cleanup. Drain and rinse the chickpeas and then pat dry with a paper towel. Discard any excess skins that fall off in the washing. In a medium bowl, toss the chickpeas with olive oil and spread into a single layer on a baking sheet. Bake 50 to 60 minutes or until chickpeas reach a desired crunch. Check and stir the chickpeas every 10 minutes to ensure they do not burn. In a bowl, combine marmalade, cinnamon, nutmeg and salt. Spoon warm roasted chickpeas into marmalade mixture and gently coat. When all chickpeas have been coated, spread onto baking sheet in a single layer. Return to oven for 10 minutes. Remove from oven and allow to cool for 10 minutes. Break up chickpea clusters and loosen any chickpeas from the baking sheet with spatula. Allow to cool completely. Store in an airtight container.

Makes eight servings (2 Tbsp. each). Each serving has 120 calories, 5 g fat, 4 g protein, 17 g carbohydrate, 0 g fiber, 170 mg sodium, 26 mcg folate and 0.6 mg iron.