If you’ve never heard of pulses you are not alone. The United Nations declared 2016 the International Year of Pulses as a way to increase public awareness of the nutrition benefits of pulses as part of sustainable food production.
What is the difference between a legume and a pulse?
Legume: Legumes are plants whose fruit is enclosed in a pod like peas and beans, soybeans and peanuts, alfalfa, and clover. When growing, legumes fix nitrogen into the soil, reducing the need for chemical fertilizers.
Pulse: Part of the legume family, the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils, and chickpeas are the most common varieties of pulses. Pulses are high in fiber, protein, and other nutrients. They are naturally low in fat and sodium.
The 2015 Dietary Guidelines for Americans recommend consuming 1.5 cups of dried beans and peas (pulses) per week for a 2,000-calorie eating pattern. This includes cooked from dry or canned beans and peas such as kidney beans, white beans, black beans, red beans, lentils, chickpeas, split peas, edamame (green soybeans), and pinto beans. It does not include green beans or green peas.
Ways to increase dried beans and peas in everyday eating:
- Add dried beans to soup. Think beyond the traditional bean soup and chili and add to vegetable- and tomato-based soups. Try new soup recipes that include dried beans.
- Experiment with beans you have never eaten and learn more about cooking dried beans. They can easily be cooked in a slow cooker and don’t necessarily require presoaking.
- Add beans to salads. They are delicious added to any vegetable-based salad such as a tossed salads, slaws, and pasta salads.
- Add to any taco/Mexican dish, casseroles, and even egg dishes.