Chipotle Black Bean Chili by Teresa Makarewicz, Professional Home Economist
2 tsp (10 mL) canola oil
3 cloves garlic, minced
1 large onion, chopped
1 red pepper, chopped
2 carrots, scrubbed well and diced
2 tbsp (30 mL) chili powder
1 tbsp (15 mL) paprika
1 tsp (5 mL) dried oregano
1 tsp (5 mL) ground cumin
Two 19 oz (540 mL) cans black beans, well rinsed and drained, divided
One 28 oz (796 mL) can crushed tomatoes
1 ½ cups (375 mL) fresh or frozen corn, no need to thaw
½ cup (125 mL) water
2 tbsp (30 mL) pureed canned chipotle pepper with adobo sauce (see note)
Heat a large pot over medium heat; add oil, garlic, onion, red pepper and carrots; sauté for 10 minutes or until the onion is softened and slightly browned.
Stir in chili powder, paprika, oregano and cumin; sauté for 1 minute or until fragrant.
Puree 1 cup (250 mL) of the beans in a food processor or mash well with a potato masher.
Add the pureed and whole beans, tomatoes, corn, water and chipotle pepper to the pot, bring to a boil, cover, reduce heat to medium and simmer uncovered for 20 to 30 minutes or until the carrots are tender, stirring occasionally.
Serve with your choice of topping.
notes & TIPS
Look for canned chipotle peppers in adobo sauce in the Mexican section of most grocery stores. To freeze leftovers, puree the entire can of chipotles with adobo sauce until smooth. Spoon 1 tbsp (15 mL) portions on a parchment-lined baking sheet and freeze until firm; transfer to an airtight container and freeze to use for the next spicy chili attack.
Suggested toppings: thinly sliced green onions, chopped fresh cilantro, plain yogurt, shredded Canadian old cheddar cheese.
Freeze leftover chili for up to 3 months and keep it ready for a lunch or busy weeknight dinner option.
Upon standing, this chili will thicken. When reheating, add more water if you like and thin to desired consistency.
The family that eats together stays together, so make dinner a family friendly event by setting out small bowls of any of the suggested toppings and then let everyone create their own signature bowl of chili.
Poached Pacific Octopus with Chickpeas by Sous Chef Bobby Milheron, Boulevard
5 lb raw Pacific octopus
1 L red wine
2 sticks celery
1 bunch tarragon
3 lemon peels, pith removed
2 bay leaves
1 tbsp black peppercorns
In a heavy-bottom pot, bring the wine to a simmer.
Once wine begins to simmer, add the remaining ingredients.
Keep at a low simmer for 2-3 hours depending, on size or until the octopus is tender. Remove from the liquid and allow to cool.
CHERMOULA herb sauce
2 cups diced San Marzano tomato
2 cups cilantro, stems removed
2 cups Italian parsley, stems removed
7 kaffir lime leaves
2 tbsp smoked paprika
1 tsp cumin seeds
1 pinch saffron
1 tbsp ginger, sliced
1 tbsp garlic, sliced
¾ cup olive oil
Heat olive oil over medium heat. Add cumin, ginger, garlic and smoked paprika and toast until the mixture becomes very aromatic.
Add tomatoes and simmer for 20 minutes.
Remove from heat add cilantro, parsley and kaffir lime leaves and allow to steep for 15 minutes.
Remove lime leaves, and blend in a food processor until smooth.
1 cup dried chickpeas, soaked in water overnight
1 cup onions, sliced
3 tbsp garlic, sliced
2 tsp cumin seeds
1 tsp smoked paprika
2 L chicken stock
juice of 2 lemons
In a heavy-bottom pot, sweat the onions and garlic until soft.
Add cumin and paprika, and toast for 1 minute.
Add soaked chickpeas and chicken stock, and simmer until tender (approx. 1 hour).
Blend in a food processor until smooth.
Grill or sear octopus in a hot pan.
Once the octopus has some caramelization, remove from heat and dress with lemon and olive oil.
Spread the chickpeas onto your desired serving plate.
Place the octopus on top, and drizzle the chermoula around the plate.
Optional: garnish with shaved fennel and parsley dressed in olive oil and lemon.
Sweet Potato Smothered with Chickpeas by Alyssa Bauman, Nourished
2 medium sweet potatoes, preferably rounder
1 tbsp olive oil
2 medium shallots, diced
1 tbsp cumin powder
2 tsp coriander powder
1/2 tsp red pepper flakes
1 tbsp smoked paprika
1/2 tsp ground cloves
1/2 tsp salt
2 tbsp tomato paste
2 cups chickpeas, drained and rinsed if using canned
1/2 to 1 cup vegetable broth
cilantro for garnish
1 cup stewed tomatoes
Preheat oven to 400°F.
Scrub sweet potatoes and pierce several times with a fork.
Bake for 45 minutes to an hour until tender.
Combine cloves, cumin, coriander, red pepper flakes, paprika, and salt; set aside.
In a medium pot, heat olive oil over medium heat.
Sauté shallot until translucent, 4-5 minutes.
Stir in spices and cook for 1 minute more.
Add stewed tomatoes, tomato paste, and 1/2 cup vegetable broth.
Bring to a boil, reduce to a simmer and add chickpeas.
Continue to simmer for at least 15 minutes or until sweet potatoes are done.
Add more vegetable broth if desired.
Slit sweet potato and gently squeeze open.
Remove part of the insides of the sweet potato reserving for a separate use or stir into chickpeas.
Ladle chickpea mixture over sweet potato and serve with a sprinkle of cilantro.
Option to add kale or other greens to chickpea mixture.
Composed Chickpea Salad by Chef Ned Bell, Yew Restaurant + Bar
1 head butter lettuce, little gem lettuce or baby romaine hearts
1 pint heirloom style cherry tomatoes
1 red pepper, roasted and seeded, cut into strips
½ cup canned chickpeas; drained and rinsed, sautéed in 1 oz of olive oil and the zest/juice of half a lime
1 cup cooked and picked Dungeness crab
Compose all of the ingredients on a plate or platter. Garnish with the red pepper hummus and pour some of the vinaigrette on top (hummus and vinaigrette recipes below).
ROASTED RED PEPPER HUMMUS
2 cups canned chickpeas, drained and rinsed
1 whole roasted red pepper, peeled and seeded
1 clove garlic
2 tbsp olive oil
¼ tsp sea salt
¼ tsp cracked black pepper
Purée all the ingredients in a food processor, remove and set aside.
Juice and zest of 1 lime
2 tbsp Dijon mustard
1 cup canola oil
¼ tsp sea salt
¼ tsp cracked black pepper
Blend all the ingredients together in a blender.
I chose to use Dungeness crab, but you could substitue with cooked wild salmon, albacore tuna, B.C. spot prawns, grilled chicken, crumbled cheese (goat, cheddar, fromage frais), martinated tofu, toasted nuts (walnuts, almonds, hazelnuts or cashews). Basically this is a composed salad and would be tasty with any protein you choose or have in your fridge at home.
Pulse Tacos by Michael Smith, Celebrity Chef and Pulse Ambassador
PULSE FILLING ingredients
2 tbsp (30 mL) of canola oil
2 onions, thinly sliced
6 garlic cloves, thinly sliced
1 heaping tablespoon (18 mL) of chili powder
1 teaspoon (5 mL) of ground cumin
1 cup (250 mL) of green lentils
A 19-ounce (540 mL) can of your favourite beans or chickpeas, rinsed and drained
2 cups (500 mL) of water
1/2 teaspoon (2 mL) of salt
1/2 teaspoon (2 mL) of your favourite hot sauce
A head of bibb or iceberg lettuce
A few handfuls of grated cheddar or taco blend cheese
Your favourite salsa
A large bunch of fresh cilantro
2 limes, cut into wedges
12 hard taco shells
Make the lentil bean filling.
Splash the canola oil into a large skillet or a sauté pan over medium-high heat.
Toss in the onions, garlic, chili powder, and cumin. Sauté until the vegetables soften and the spice flavours brighten, 3 or 4 minutes.
Stir in the lentils, beans, water, and salt. Bring the works to a slow, steady simmer.
Cover tightly and continue slowly cooking until the lentils are tender, 35 minutes or so.
Stir in the hot sauce.
Assemble the tacos.
Fit a full leaf of lettuce into a hard taco shell. This will hold the fillings in when the hard shell inevitably breaks.
Fill each taco with a heaping spoonful of the lentil bean filling.
Pack with cheese, salsa, and cilantro.
Serve with the lime wedges and share.
Makes 12 tacos, Serves 4 to 6
Local chefs and food experts share innovative ways to serve up peas, chickpeas, lentils + more
2016 has been declared the International Year of Pulses by the United Nations to celebrate one of the world’s most important foods: the edible seeds of the legume family.
Pulses include beans, peas, chickpeas and lentils, seeds that are packed with fibre, protein, nutrients and flavour, many of which are grown right here on Canadian soil. Their nutritional intensity, inexpensive accessibility and ease of cooking have made them indispensable staples to cooks all over the globe.
Click through to go beyond your regular recipe repertoire and try a fancier take on pulse dishes.