Pulses have become increasingly popular in the food community over the past couple of years, and for good reason. Not only are pulses super nutritious, but they’re also affordable, sustainable, and easy to prepare.
Pulses, which include beans, chickpeas, lentils, and dried peas, are great sources of plant-based protein, iron, heart-healthy fiber, and other nutrients, including potassium and folate. Pulses are also cholesterol, sodium, and gluten-free and contain free radical fighting antioxidants. Per serving, you can’t beat the nutrition punch you get from pulses for the price.
Pulses are not only a sustainable and super affordable source of protein, but they’re also very versatile and easy to prepare. You can find a variety of dried pulses in bulk at most grocery stores. Beans and chickpeas can be soaked in water overnight for quick cooking (anywhere from 1-3 hours) or simmered all day (they’re great in the slow cooker). Lentils and split peas can be simmered and ready to go without soaking in as little as 10 minutes. Canned beans and chickpeas are also a great quick option for including more pulses in your daily routine.
How can you add more nutritious pulses to your diet?
•Add canned beans or chickpeas to salads or soups for a quick fiber and protein punch.
•Prep beans or lentils on the weekend for an easy weekday side dish to go with any meal, or to add to salads, stuff bell peppers and potatoes, and incorporate into meatballs or burgers.
•Blend chickpeas, lentils, or black beans with garlic and spices for a nutritious hummus or dip to snack on with veggie sticks or whole grain crackers.
•Bake pulses into quick breads or muffins for more fiber and protein.
Pulses easily take on any flavor, so get as creative as you want with flavors. Do you eat pulses? What is your favorite way to eat them?
Kaleigh McMordie is a Registered Dietitian Nutritionist and Master of Nutrition based in Lubbock, Texas. She is passionate about nutrition and healthy living, so much so that she loves to create delicious, nourishing recipes for people trying to live a healthy, vibrant life. Kaliegh’s mission is to help people achieve a healthy, happy lifestyle filled with joy and memories without sacrificing all that is good in life. Follow her on Instagram: @livelytable