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Vietnamese Pickled Yellow Split Peas Prep Time: 30 Minutes Total Time: 1 hr 30 minutes (1 hour inac ve) Makes: 2 ¾ cups (690 mL) INGREDIENTS 2/3 cup (165 mL) dry yellow split peas 2 cups (500 mL) water 1 cup (250 mL) peeled, grated carrot 1 cup (250 mL) white wine vinegar 1/4 cup (60 mL) water 1/4 cup (60 mL) sugar or honey 3 cloves of garlic, minced 2 tsp (10 mL) minced fresh ginger 1/2 tsp (2 mL) chili flakes (op onal) 1 tsp (5 mL) salt 2 tsp (10 mL) lime juice 2 Tbsp (30 mL) chopped fresh cilantro (op onal) DIRECTIONS 1. Rinse dry peas with cool water, drain and transfer to a medium pot. Add 2 cups (500 mL) water and bring to a simmer, cover and cook for 30 minutes or un l peas are tender, not mushy. S r peas occasionally to prevent s cking and/or boiling over. Add more water as needed to keep peas covered. 2. Once peas are cooked, drain, then cool by rinsing under cold water. 3. Combine cooked peas and carrots in a bowl and set aside. 4. In a small saucepan, combine vinegar, 1/4 cup (60 mL) water, sugar or honey, garlic, ginger, chili flakes (if using) and salt. Simmer gently un l sugar and salt dissolve. Remove from heat, add lime and cilantro (if using). 5. Spoon pea mixture into 2 - 2 cup (500 mL) mason jars. Pour vinegar mixture over peas in the jars and gently s r to combine. Cover with jar lids. 6. Set aside to cool for at least 1 hour. 7. Once cooled, the pickled mixture can be enjoyed immediately, or stored in the fridge for up to one week. Nutrients Per Serving (1/4 cup/60 mL) 72 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 14 g Carbohydrate, 1 g Fibre, 6 g Sugar, 3 g Protein, 226 mg Sodium, 179 mg Potassium, 36 mcg Folate, 1 mg Iron Cider Maple Pickled Green Lentils Prep me: 10 minutes Total me: 1 hour 10 minutes (1 hour inac ve) Makes: 2 ¾ cups (690 mL) INGREDIENTS 1 – 19 oz (540 mL) can of green len ls, drained & rinsed (yields 2 cups/500 mL len ls) 1 medium red or orange bell pepper, quartered & thinly sliced 1 Tbsp (15 mL) chopped fresh dill 1 cup (250 mL) cider vinegar 1/2 cup (125 mL) thinly sliced red onion 1/4 cup (60 mL) maple syrup or honey 1/4 cup (60 mL) water 1 Tbsp (15 mL) whole grain mustard 1 tsp (5 mL) salt DIRECTIONS 1. Gently combine len ls, bell pepper and dill in a bowl and set aside. 2. In a small saucepan, combine vinegar, onion, maple syrup (or honey), water, mustard and salt. Simmer gently un l salt dissolves. Remove from heat. 3. Spoon len l mixture into 2 – 2 cup (500 mL) mason jars. Pour vinegar mixture over len ls in the jars and gently s r to combine. Cover with the jar lids. 4. Set aside to cool for at least 1 hour. 5. Once cooled, the pickled mixture can be enjoyed immediately, or stored in the fridge for up to one week. Nutrients Per Serving (1/4 cup/60 mL) 75 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 14 g Carbohydrate, 2 g Fibre, 6 g Sugar, 4 g Protein, 238 mg Sodium, 206 mg Potassium, 75 mcg Folate, 1.5 mg Iron QUICK PICKLED PULSES RECIPES A great accompaniment for burgers, sandwiches, wraps or charcuterie boards! Pickled White Kidney Beans Prep Time: 10 Minutes Total Time: 1 hour 10 minutes (1 hour inac ve) Makes: 2 ¾ cups (690 mL) INGREDIENTS 1 – 19 oz (540 mL) can of white kidney beans, drained & rinsed (yields 2 cups/500 mL beans) 1 cup (250 mL) thinly sliced red cabbage 1 small jalapeno, sliced thinly (with or without seeds*) 1 cup (250 mL) red wine vinegar 1/4 cup (60 mL) sugar or honey 1/4 cup (60 mL) water 3 cloves garlic, minced 1/2 tsp (2 mL) ground cumin 1 tsp (5 mL) salt DIRECTIONS 1. Combine beans, cabbage and jalapeno in a bowl. Set aside. 2. In a small saucepan, combine vinegar, sugar or honey, water, garlic, cumin and salt. Simmer gently un l sugar and salt dissolve. Remove from heat. 3. Spoon bean mixture into 2 - 2 cup (500 mL) mason jars. Pour vinegar mixture over beans in the jars and gently s r to combine. Cover with jar lids. 4. Set aside to cool for at least 1 hour. 5. Once cooled, the pickled mixture can be enjoyed immediately, or stored in the fridge for up to one week. These pickled beans take on a vibrant pink nt as they sit! NOTES * Want more heat? Include the seeds of the jalapeno pepper. Omit the seeds for less heat! Nutrients Per Serving (1/4 cup/60 mL) 69 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 13 g Carbohydrate, 2 g Fibre, 5 g Sugar, 3 g Protein, 220 mg Sodium, 169 mg Potassium, 46 mcg Folate, 1 mg Iron 3 8

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