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Black, Pinto & Great Northern beans are grown in Zone 1. Chickpeas are grown in Zone 1 and 2. To find out more information, flip to page 34. INGREDIENTS 1/2 -1 cup (125 - 250 mL) cooked or canned black or pinto beans, drained and rinsed 2 oz (60 g) pulled pork, chicken, or beef (southwest style) 1/2 cup (125 mL) prepared coleslaw 1/4 cup (60 mL) canned or frozen corn Avocado slices Salsa for topping Grated cheese, if desired Sliced green onion, if desired DIRECTIONS Layer beans, meat, coleslaw, corn and avocado. Top with salsa, cheese and green onion. NUTRIENTS Per Serving (1 bowl with 1/2 cup/125 mL beans) 615 Calories, 33 g Fat, 7 g Saturated Fat, 40 mg Cholesterol, 61 g Carbohydrates, 17 g Fibre, 19 g Sugar, 23 g Protein, 526 mg Sodium, 91 mg Calcium, 4 mg Iron INGREDIENTS 1/2 - 1 cup (125 - 250 mL) cooked or canned navy, Great Northern or cannellini beans, drained & rinsed 1 ripe tomato, sliced 1 small fresh buffalo mozzarella, sliced 4 slices purple onion 5-6 pitted black olives Fresh herbs, basil, oregano, thyme 1 Tbsp (15 mL) canola oil, cold pressed if available 1 Tbsp (15 mL) wine vinegar 1 tsp (5 mL) liquid honey 1 clove garlic, minced Salt and fresh ground pepper to taste INGREDIENTS 1/2 - 1 cup (125 - 250 mL) canned chickpeas, drained and rinsed 1/2 cup (125 mL) diced fresh or frozen mango (peaches would also work!) 1/4 cup (60 mL) fresh chopped spinach 1 Tbsp (15 mL) finely diced white or purple onion 1 Tbsp (15 mL) diced red or yellow pepper 2 Tbsp (30 mL) plain yogurt 1 tsp (5 mL) liquid honey 1 tsp (5 mL) lime juice 1/2 tsp (2 mL) chaat masala or garam masala seasoning spice or curry powder Cooked chicken or skewered and grilled Paneer cheese DIRECTIONS Layer beans, tomato, mozzarella, onion, olives and herbs. Whisk together oil, vinegar, honey & garlic; drizzle over bowl. Season to taste. NUTRIENTS Per Serving (1 bowl with 1/2 cup/125 mL beans) 376 Calories, 22 g Fat, 5 g Saturated Fat, 19 mg Cholesterol, 32 g Carbohydrates, 8 g Fibre, 8 g Sugar, 16 g Protein, 385 mg Sodium, 334 mg Calcium, 3 mg Iron DIRECTIONS Combine chickpeas, mango, spinach, onion, pepper, yogurt, honey, lime and seasoning. Top with grilled chicken or paneer skewers, or both, if desired. NUTRIENTS (1 bowl with 1/2 cup/125 mL chickpeas & 2 oz/60 g cooked chicken) 347 Calories, 4 g Fat, 1 g Saturated Fat, 53 mg Cholesterol, 49 g Carbohydrates, 6 g Fibre, 26 g Sugar, 30 g Protein, 82 mg Sodium, 127 mg Calcium, 4 mg Iron Mediterranean Salad Bowl Masala Chickpea, Mango & Grilled Paneer Bowl Pulled Pork, Slaw & Bean Bowl 19 | Cooking with Pulses | Soups & Salads

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