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Faba beans are grown in Zone 1-3, 5. To find out more information, flip to page 34. Beans & Rice Master Mix Servings: 4 cups INGREDIENTS 1 Tbsp (15 mL) canola oil 1 lb (500 g) ground beef, pork, chicken, turkey or crumbled tofu 1/2 cup (125 mL) uncooked, brown rice 2 cloves garlic, minced 1 red or yellow pepper, diced 1 large yellow onion, diced 1 medium zucchini, grated 19 oz (540 mL) can of pinto or Faba beans, drained and rinsed 1 cup (250 mL) salsa (heat level to taste) 1 1/2 cup (375 mL) vegetable or beef broth 1 cup (250 mL) canned or frozen kernel corn DIRECTIONS 1. In a large heavy bottomed skillet, heat oil over medium. 2. Brown ground meat or tofu. Add brown rice and cook for 2 minutes. 3. Add garlic, pepper, onion, zucchini and continue cooking, stirring until onion is soft. 4. Stir in beans, salsa and broth and cook until rice is tender, about 15 minutes. Mixture will be thick. 5. Add corn, heat through and serve! 6. Use in wraps, tacos, quesadillas, enchiladas, nachos, chili, soups and more or cool mixture and pack into desired serving sizes and freeze for later use. NUTRIENTS Per Serving using ground beef (1/2 cup/125 mL) 286 Calories, 10 g Fat, 3 g Saturated Fat, 37 mg Cholesterol, 30 g Carbohydrates, 6 g Fibre, 5 g Sugar, 20 g Protein, 497 mg Sodium, 659 mg Potassium, 42 mcg Folate, 48 mg Calcium, 3 mg Iron TIPS • Faba beans are also known as Fava beans or broad beans outside of Canada. • A 19 oz (540 mL) can of beans yields 2 cups after draining and rinsing! • This mix freezes well for up to 3 months - double the recipe and freeze in 1 or 2 cup portions for a quick and easy meal option! • Want more heat? Add a few hot pepper flakes or a dash of Tabasco sauce along with the salsa! 20 | Cooking with Pulses | Main Dishes