Canadian Pulse Salad


Welcome to our Cigi Recipe Box! This is the place where Cigi staff share their favourite recipes featuring Canadian field crops. This recipe complements the International Year of Pulses perfectly and comes from Heather Maskus, Project Manager, Pulse Flour Milling and Food Applications.

The Ultimate Can“EH”dian Salad


  • 1 C cooked black beans
  • 1 C cooked green lentils
  • 1 C cooked chickpeas
  • 1 ½ C cooked pearl barley
  • 2 C baby arugula (or spinach)
  • 1 ½ C diced red bell pepper (approx. 1 whole pepper)
  • ½ C dried cranberries, chopped
  • 2 Tbsp finely sliced green onion (approx. 1 whole onion)


  • ¼ C apple cider vinegar
  • ¼ C canola oil
  • 2 Tbsp whole grain mustard mixed with salt and ground black pepper to taste

Optional Garnish:

  • ¼ C toasted sunflower seeds


Toss prepared pulses, barley, arugula, pepper, cranberries and onion together in a large bowl. Whisk all vinaigrette ingredients in a small bowl until fully combined. Then toss the prepared vinaigrette with the salad. Season with salt and ground black pepper to taste.

Garnish with toasted sunflower seeds and enjoy!

Makes approximately 8 servings.

Ultimate Canadian Salad

International Year of Pulses logo

Here’s what Heather had to say about why she chose this recipe:

“2016 is the International Year of Pulses and the Global Pulse Confederation and the Food and Agriculture Organization of the United Nations have partnered up on activities to celebrate the humble pulse and raise consumer awareness about all of the nutrition and health benefits of eating pulses. In fact, the Global Pulse Confederation is challenging everyone to consume more pulses in our diets and you can participate by signing up for the pulse pledge All you have to do is commit to eating pulses once a week for 10 weeks. The best part is that you can find international pulse dishes from every corner of the globe on the FAO website. The Ultimate Can-“Eh”-Dian Salad is just one of the dishes submitted from Canada which highlights Canadian pulses and other ingredients. It’s as tasty as it looks!”

Heather Maskus joined Cigi in 2010 as Project Manager, Pulse Flour Milling and Food Applications. Her main role is to oversee the activities of the Advancing Pulse Flour Processing and Applications Project. The project goal is to improve the nutritional quality of food products like breakfast cereals, instant noodles, and pasta using optimized pulse flour ingredients. Prior to joining Cigi, Heather was Manager of Food Innovation at Pulse Canada. In 2008, Heather completed her Master of Science in Food Science from the University of Manitoba. Her thesis topic studied the effect of the utilization of pea flour in food product applications.