Loving Pulses for All the Right Reasons!

As you know, I’m crazy about pulses—dried beans, lentils, and peas—and recommend that you include a serving of these wholesome plant foods every single day. Why? Because they are one of nature’s most perfect foods—packed with protein, fiber, vitamins, minerals, and phytochemicals. In fact, just about every culture around the world has a pulse in its traditional diet history. Whether it’s lentils in India, black beans in South America, or mung beans in China, these small treasures have the ability to sustain life.

It’s exciting to see that pulses took center stage this year, largely due to the United Nations’ (UN) declaration that 2016 is the International Year of Pulses. I am seeing pulses in everything from chips and dips to pasta and smoothies. Though pulses’ popularity is growing, they’ve been around from as early as 800 BC; the term is derived from the Latin word, “puls,” which means “thick soup.”

Nutrition Benefits

Pulses are nutrition powerhouses, providing a rich source of fiber, phytochemicals, and many vitamins and minerals, such as potassium, iron, magnesium, folate, zinc, and B vitamins, which may play a role in the prevention and treatment of some chronic diseases, such as heart disease and diabetes. A meta-analysis of 41 trials, published in Diabetologia, found that an average intake of one cup of cooked pulses per day significantly decreased fasting blood glucose and insulin levels. In addition, pulses serve as a gluten-free, vegetarian source of protein, helping you replace animal protein on the plate.

Economical and Environmental Benefits

Pulse crops are also sustainable protein options on the plate. First of all they are economical, costing about 10 cents per serving—significantly less than quinoa and animal protein. Pulses also have a low carbon footprint because they require very little nitrogen fertilizer, actually enriching the soil and allowing farmers to use less nitrogen fertilizer on future crops. In addition, pulses require significantly less fossil fuels and water (one-tenth the amount) for cultivation compared to other proteins.

Pulses in the Kitchen

There is much more to pulses than simply beans and rice (though I certainly love this meal!). In fact, I spent a few days at the   Culinary Institute of American in Napa Valley   learning all about cooing with pulses. You can make small substitutions in your diet to incorporate pulses. Pea protein powder makes a great plant-based ingredient in smoothies or protein shakes. Roasted chickpeas (check out my recipe in Plant-Powered for Life) are a great snack, and chickpea flour can be incorporated into baked goods by substituting it for half of the wheat flour (check out my recipe below). Lentils can be added to salads or included in burgers or patties. And you can use in brownies,  and even as a base in dips. Get cooking with pulses with my Pulse Cooking Basics guide.

And check out some of my favorite recipes starring pulses.

Mofongo with Vegetable Caribbean Stew

This recipe, straight from the Caribbean, features beans.

Mushroom Bomb Lentil Pasta

I love that you can find pasta made from pulses, such as this lentil pasta.

Banana Nut Pancakes (Vegan, Gluten-Free)

You won’t believe that these fluffy, tender pancakes are both gluten-free—and vegan. And you really won’t guess what their magic ingredient is: chickpeas!

Images: Sharon Palmer, RDN

Pulse Cooking Guide

Note: DV=Daily Value, based on 2,000 calories per day; c=cup, nutritional information from USDA. *Star Nutrients include those that contain at least 10% DV. Adapted from   PulsePledge.com