Pulses, the Heartbeat of Sustainable Foods
Look for pulses to take center stage this year, largely due to the United Nations’ (UN) declaration that 2016 is the International Year of Pulses.
What are pulses? They are dry, edible seeds from plants in the legume family, consisting of 12 crops that include dried peas, beans, lentils, and chickpeas. 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, according to Sara Haas, RDN, spokesperson for the Academy of Nutrition and Dietetics. 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.
Roasted Chickpea Snacks
2 15-oz cans chickpeas, rinsed and drained
3 Tbsp canola oil
Freshly ground black
pepper to taste
Makes 12 servings
Nutrition Information Per Serving: 117 calories, 7 grams (g) fat, 96 milligrams sodium, 12 g carbohydrate, 2 g dietary fiber, 3 g protein
Recipe courtesy of PulsePledge.com
Economical and environmental benefits. Pulse crops are economical, costing about 10 cents per serving—significantly less than quinoa and animal protein. These plant proteins are also more sustainable than animal proteins. Pulses 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.
In the kitchen. There is much more to pulses than lentil soup or beans and rice. 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 (see recipe) are a great snack, and chickpea flour can be incorporated into baked goods by substituting it for half of the wheat flour. Lentils can be added to salads or included in burgers to cut the meat content. Beans are versatile; black beans can be used in brownies and a white bean puree can stand in place of half the butter in baking recipes. Get cooking with pulses with our Pulse Cooking Basics guide.
—Esther Ellis, MS, RD, LDN
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