Pulse Canada, the national association of growers, traders and processors of Canadian pulses, reports that there are 11 types of pulses grown worldwide, recognized by the United Nations Food and Agriculture Organization (FAO). Pulses are the dried edible seeds of certain plants in the legume family, and they play an important role in the transformation of food systems to provide consumers with healthy and environmentally sustainable dietary choices. The four main types of pulses grown in Canada are dry peas, lentils, beans and chickpeas. They are consumed in many forms including whole or split, ground into flours or separated into fractions such as protein, fibre and starch. Tap HERE to read 'How to Cook Dry Pulses, A Source of Vegan Protein, In 3 EASY Steps.'


 Here are three reasons to love pulses:

  1. Pulses are an affordable low-fat source of protein that contributes to good nutrition and health.
  2. Pulses are easy to cook with and there are simple ways you can add them to your diet: Add a half a cup or more of your favourite cooked pulses into any salad or soup; add cooked lentils or black beans to your pasta sauce; toss a handful of white beans in your smoothie or try roasted chickpeas as an alternative to salty snacks.
  3. Cooked pulses can be pureed. Use pulse puree in baked goods, or, as a tasty dip, spread, sauce or soup base.


3 cups green lentils, cooked
1 large seedless cucumber, diced
1 cup crispy corn niblets
1 large green pepper, chopped

1 ½ cups grape tomatoes, halved or whole depending on preference
1 tablespoon fresh parsley, chopped

For the toppings:
1 medium shallot, thinly sliced crosswise and separated into rings
1 tablespoon extra-virgin olive oil
2 – 3 tablespoons organic, unbleached flour
¼ cup walnuts, crushed
Nut cheese, crumbled (optional)

Combine the salad ingredients in a large bowl. Set aside.

Meanwhile, heat the olive oil in a non-stick skillet. Place the separated shallots rings into a small bowl. Sprinkle the flour over the shallots and toss them lightly to coat evenly. Fry until golden brown. Remove with a slotted spoon, then place on paper towels to drain the oil.

Top salad with the crispy fried shallots, walnuts, and nut cheese. Add a squeeze of lemon juice (optional). Toss with RicherEarth Vegan Eats’ Herbed Poppyseed Dressing as desired, and enjoy.


This salad is quick to prepare. Make ahead and store in the refrigerator for 2 – 3 days. Omit the crispy fried shallot if you like, but you should try them at least once. The crispy fried shallot is a sensational garnish.

Swap out the lentils in this recipe for split green peas, chickpeas, or white kidney beans.

Canned pulses are convenient. Opt for cans with no salt added. Always rinse and drain canned pulses well before using.