Madeleine Hull
Pulses are a group of foods that include dried peas, beans, chickpeas, and lentils. They are a great source of protein and fiber and are rich in essential nutrients like iron, potassium, and folate. Pulses are a cost-effective and sustainable way to add nutrition to your diet. They can be purchased dried or canned, cooked, and added to a variety of dishes like soups, stews, salads, and even baked goods. Pulses can also be blended and added to sweets like cookies and brownies for a fiber boost. Additionally, they are a good meat substitute and can be used in vegetarian dishes or to replace meat in meat-based recipes.
| Characteristics | Values |
|---|---|
| What are pulses? | Dried edible seeds in the legume family, including beans, chickpeas, lentils and peas. |
| Nutritional benefits | High in protein, fibre, antioxidants, iron, potassium and folate. |
| Other benefits | Affordable, environmentally sustainable, gluten-free, quick to cook. |
| Drawbacks | Can cause bloating and flatulence, especially when first introduced to the diet. |
| How to add them to your diet | Eat hummus, add beans to dips and salsas, add to soups, stews, curries, casseroles, salads, bakes, and use as a substitute for meat in recipes. |
| Preparation | Can be bought tinned or dried. Tinned pulses are pre-cooked and quicker to prepare, but dried pulses may have a richer flavour. |
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What You'll Learn
Eat more hummus
Pulses, which include dried peas, beans, chickpeas and lentils, are a great source of protein and fibre. They are also rich in nutrients like iron, potassium and folate, and are gluten-free. One way to add more pulses to your diet is to eat more hummus, a chickpea-based dip that is delicious, nutritious and incredibly good for you.
Hummus is a great source of fibre, which can improve digestive health and help keep you regular. Fibre helps soften and add bulk to stools, making them easier to pass. It also helps feed the healthy bacteria in your gut. Hummus is also a good source of protein, with a 2-tablespoon serving providing 2 grams of plant-based protein. This combination of fibre and protein makes hummus a well-rounded and balanced food choice, and a more filling snack.
The chickpeas in hummus are also rich in phosphorus, which supports bone health, and magnesium and iron, which are crucial for muscle and cellular function. Hummus also contains olive oil, which is rich in powerful antioxidants that have anti-inflammatory benefits. Similarly, sesame seeds, which make up tahini, another common ingredient in hummus, may help reduce markers of inflammation in the body.
Hummus is a versatile food that can be eaten in many ways. You can use it as a dip for vegetables, add it to sandwiches or wraps, or thin it out with water, lemon juice or olive oil to create a salad dressing. You can also add a dollop of hummus to bowls, wraps or baked potatoes for an extra boost of flavour and nutrients.
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Add pulses to soups and stews
Pulses are a great way to add plant-based protein and fibre to your diet. They are a powerhouse of nutrition, including important nutrients like iron, potassium and folate. They are also gluten-free and cook quickly, making them a convenient and nourishing addition to any meal.
Adding pulses to soups and stews is a simple way to incorporate them into your diet. Pulses can be added to both meat and vegetable-based soups and stews, and they work well with a variety of flavours. For example, you could try a lentil veggie macaroni and cheese or a white chicken chili. Pulses are also an excellent way to make your soups and stews more filling and satisfying.
If you're short on time, tinned pulses are a convenient option. They are pre-cooked, so you only need to heat them up or add them straight to your dish. Look for tinned pulses without added salt or sugar, and be sure to rinse them before use. While tinned pulses are a quick and easy choice, dried pulses can offer a richer flavour and more variety. However, they do require more preparation time, including soaking and cooking before they can be added to your dish.
Pulses are a versatile and nutritious addition to soups and stews, providing a range of health benefits and a satisfying texture. Whether you choose tinned or dried pulses, they are a great way to boost the nutritional content of your meal.
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Use pulses as a meat substitute
Pulses are an excellent way to add plant-based protein to your diet and can be used as a meat substitute in many dishes. They are a good source of complex carbohydrates, fibre, and other important nutrients like iron, potassium, and folate. Plus, they're affordable and environmentally sustainable!
If you're looking to incorporate more pulses into your diet as a meat substitute, here are some ideas to get you started:
Choose the Right Type of Pulses
Pulses include dried beans, peas, chickpeas, and lentils. You can buy them dried and cook them yourself, or you can purchase them in a can. Canned pulses are pre-cooked, so they're a quick and convenient option. Just be sure to choose options with no added salt or sugar, and rinse them before use.
Start with Simple Swaps
One of the easiest ways to use pulses as a meat substitute is to add them to dishes that typically include meat. For example, you can add a can of cannellini beans to a cottage pie to reduce the amount of meat in the recipe. You can also try using pulses in soups, stews, curries, and chilli. Pulses work well in vegetarian burgers and meatballs, too.
Get Creative with Recipes
Once you're comfortable using pulses as a meat substitute, you can start experimenting with different recipes. Try making hummus, a chickpea spread that can be used as a dip or a tasty addition to sandwiches, wraps, or burgers. You can also add beans to dips and salsas for a kid-friendly snack. If you're feeling adventurous, try sprouting lentils and using them in your dishes!
Manage Digestive Concerns
It's important to note that beans and lentils contain complex carbohydrates called oligosaccharides, which can cause increased gas and bloating. This is because they are not fully digested by the small intestine and are instead broken down by bacteria in the lower intestine. However, this is a sign of a healthy digestive system, and any increase in gas is usually temporary as your body adjusts to a higher fibre intake.
By incorporating pulses into your diet as a meat substitute, you'll not only enjoy the nutritional benefits but also contribute to a more sustainable food system. Pulses have a lower environmental impact than meat, and their ability to fix nitrogen in the soil reduces the need for chemical fertilizers. So, get creative in the kitchen and enjoy exploring the versatility of pulses!
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Try pulses from around the world
Pulses are a great way to add diversity to your diet and incorporate more plant-based options. They are nutrient-dense, affordable, and versatile. Here are some tips to help you explore and include pulses from around the world:
Explore International Cuisines: Discover international cuisines that prominently feature pulses. For instance, try making a hearty bowl of ribollita, a traditional Italian soup featuring pulses like beans and lentils. Or, sample some Indian dishes like chana masala, a flavourful chickpea curry, or dal, a lentil stew.
Experiment with Varieties: Broaden your pulse palate by experimenting with different varieties. Try using broad beans, which are native to North Africa and southwest Asia, in stews or salads. Add some colour with yellow whole peas, which originated in the Middle East, or spice things up with kabuli chickpeas, the largest variety grown in India and Southern Europe.
Go Global with Legumes: Pulses are part of the legume family, so seek out legumes from around the world. Try cowpeas, which are grown in dry areas of tropical regions, particularly in Africa. Experiment with lupins, which are cultivated in Australia, southwestern Europe, and northeastern South America.
Snack Smart: Pulses can be a great snack option, too. Hummus, made from chickpeas, can be a tasty dip for vegetables or a spread on sandwiches and wraps. It comes in various flavours and can be easily made at home or bought at the store.
Meat Alternatives: Pulses are an excellent way to reduce your meat consumption. Use pulses as a substitute for meat in your favourite recipes, such as vegetarian burgers or meatballs. They are a great source of protein and can be a nutritious and satisfying alternative.
By embracing pulses from around the world, you can enhance your culinary skills, improve your health, and support sustainable food choices.
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Use pulses in baking
Pulses are a great way to add nutrition and health benefits to your baking. They are a good source of protein and fibre and are rich in important nutrients like iron, potassium and folate. They are also gluten-free and can be used as a substitute for wheat flour in baked goods, making them a popular choice for those following a gluten-free diet.
There are a variety of pulses that can be used in baking, including chickpeas, lupins, green lentils, navy beans, and yellow peas. Pulses are often processed into flour, which can then be used in baked goods such as bread, biscuits, cookies, and cakes. For example, studies have shown that adding up to 10% chickpea flour to cookie dough increases the protein content while reducing dough spread. Pulse flours can also be used in gluten-free baking, as gluten is not necessary for structure in cookies. In cake-baking, several types of pulse flours can be used, such as chickpea flour.
When baking with pulses, it is important to consider the preparation time. Pulses typically need to be soaked overnight and cooked before they can be used in baking. Canned pulses are a convenient alternative, as they are pre-cooked and can be added directly to recipes. However, it is recommended to choose canned pulses with no added salt or sugar and to rinse them before use.
Additionally, when using pulses in baking, it is important to be mindful of the sensory and technological issues that may arise. For example, the use of pulse flours can result in a darker surface colour and an increase in the hardness of the baked good. It is also important to note that pulses contain antinutrient compounds, such as phytic acid and trypsin inhibitors, which can cause digestive discomfort for some individuals. Therefore, it is recommended to introduce pulses slowly and consistently into your diet to build up tolerance.
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Frequently asked questions
Pulses are edible seeds that grow in pods and are part of the legume family. They include dried beans, chickpeas, lentils, and peas. They are a great source of protein and fibre and contain essential nutrients like iron, potassium, and folate. They are also gluten-free.
Pulses are linked with multiple health benefits due to their nutritional content. They are a good source of complex carbohydrates, which help with blood sugar control, making them beneficial for diabetic people. They are also economical, sustainable, and affordable.
Pulses are versatile and can be added to various dishes. You can use them in soups, stews, curries, salads, or as a substitute for meat in recipes. They can also be cooked with oats or milk for breakfast or added to baked goods. Canned pulses are a convenient option, but look for varieties without added salt or sugar.
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