International Year of Pulses

Did you hear? 2016 has been dubbed the international year of pulses by the United Nations! Now, you may be thinking, (1) what exactly is a ‘pulse’, & (2) why is this important? Well, let me break it down for you. And afterwards, I’ll be sharing some recipes that you can use to include more pulses in your diet!

Pulses (or, grain legumes) are a family of edible crops including lentils, chickpeas, dried beans, & dried peas. You can find pulses either canned or dried (usually in the bulk section of the grocery store). Here are some fun stats on why pulses are so great:

Health & Lifestyle

• Pulses are incredibly high in fibre which helps to lower cholesterol & stabilize blood sugars, as well as improving digestion

• They are also very high in protein, making them a go-to protein choice for plant-based diets

• By replacing animal protein with an equal-sized portion of pulses, you’re also greatly reducing your intake of cholesterol & saturated fat while at the same time, increasing your intake of fibre. *Noteworthy fact: did you know the only source of dietary cholesterol is from animal products? Our bodies don’t need additional cholesterol as they make enough on their own!

• Dried pulses are extremely affordable!!! Here in NZ, I can buy 1kg of dried lentils for ~$5.00CAD. If you tried cooking a full kg of dried lentils in one go, you’d have enough to feed you & your entire neighbourhood! That’s a LOT of (nutritious, healthy, AND tasty) food for only $5!!

Environment & Sustainability

• Pulses are an extremely easy crop to grow which is important for food security in developing countries

• These crops also have nitrogen-fixing properties which greatly benefit the soil & eliminate the need for nitrogen fertilisers

• Pulses require less water to produce than animal protein, and they also have a lower carbon footprint than beef (by almost 10x!)

Recipes

Lentils (Brown, Green, French Green (Le Puy) & Red)

Lentils are probably the easiest of the pulses to prepare as they require no pre-soaking. To cook, simply bring 2 parts water to a boil, then add 1 part lentils. Cook until the water is absorbed (you may need to add more water if the lentils aren’t quite fully cooked).

Brown & Green lentils tend to go kind of mushy once cooked, so they’re best in Sloppy Joes, Mediterranean Dips, & Lentil Loafs

French Green lentils (also known as Le Puy lentils) are a bit smaller, rounder & firmer than brown & green lentils, so they’re great in salads, Bolognese sauces, or even as crunchy & crispy toppings!

Red Lentils turn even mushier than brown & green lentils once cooked – so much so that they’re almost more of a paste. These are great in soups, stews & curries. You can even bake them in muffins!

Beans

Beans require pre-soaking prior to cooking. This is super easy and shouldn’t be a turn off to not make them! Overnight, put a bunch of dried beans in a big bowl. Cover the beans with a few centimetres of water. The next day, drain the beans and put them in a pot with enough water to cover. Bring to a boil, then reduce to a simmer until cooked. Different beans require different cooking times – this link has a great guide with appropriate cooking times. Of course, you can just skip this whole process if you opt to buy canned beans instead.

White/Navy/Cannellini Beans have a pretty neutral flavour, so they can be added to things like pesto to give the dip a boost of protein. They’re also great in stews & pot pies.

Black Beans are a STAPLE in Latin American culture (as Mac & I found out by eating gallo pinto [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][rice & beans] for almost 2 months straight!). You can make a great Mexican-style dip by combining: black beans, chopped tomato, chopped red pepper, corn, diced red onion, cumin, salt & lime juice. Hand me some corn tortilla chips ASAP!!

Chickpeas are probably my favourite pulse. Mainly because, HUMMUS! Hummus is honestly so easy to make: chickpeas, tahini, lemon juice, garlic, salt, cumin if you want, & water to thin. Combine until smooth in a food processor and try not to eat it all in one go! Plus, there are so many variations: roasted red pepper hummus, beet hummus, & even CHOCOLATE hummus! (<- trust me on this one. It’s weird, but so delicious!) Roasted chickpeas are also a fantastic snack – Mac & I take them with us all the time when we go on our weekend walkabouts! In terms of meals, this Moroccan Stew is a favourite of mine, as well as these Chickpea “Faux Tuna” Sandwiches.

Kidney Beans aren’t as commonly used, but are still quite delicious. My favourite way to use them is in a vegan chili. Replace the meat with heaps of different kinds of beans (kidney beans making up the majority) and you’ve got yourself a hearty meal!

If you’re curious to learn more about pulses, check out the Food and Agricultural Organization of the UN’s website, as well as the Global Pulse Confederation’s website!

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*A word of caution: if you currently don’t eat a lot of fibre, you may want to take it easy while introducing pulses to your diet. These babies pack a punch and could leave you somewhat uncomfortable digestion-wise. That’s definitely not an excuse to not eat them though! Just make sure you’re giving your body enough time to adjust!

Hopefully I’ve inspired you to start including more pulses in your diet! Your body & the environment will certainly appreciate it!

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