Packing in pulses

Beans and legumes are often humorously thought of as the “musical fruit,” but these nutrition gems do far more than keep you regular. Pulses consist of the seeds of legumes, which include peas, lentils, chickpeas and beans. Pulses are an inexpensive way to add protein, fiber, and antioxidants into your diet, and the nearby Palouse happens to be one of the top growing regions in the world for this crop. Pulses are planted in April and May and harvested in August. Pulses are a fat-free source of protein and rich in a variety of fiber and other nutrients. Check out the following fun facts about pulses from the U.S.A. Dry Pea & Lentil Council:

One half cup of cooked pulses contain as much potassium as a banana. Pulses are also rich in magnesium. Potassium and magnesium are important nutrients for lowering blood pressure. One half cup of cooked black beans contains 1.5 times more iron than 3 ounces of steak. Iron plays an important role in maintaining energy levels and healthy red blood cells.

Cooked pulses contain an average of 6-8 grams of fiber per half cup, which helps maintain a normal body weight, healthy gut, and lowers blood sugar in people with diabetes.

Pulses are a more cost effective source of protein than meat. For example, lentils cost about $.07/serving while a three ounce serving of beef costs about $1.07 (sourced from the U.S. Dry Pea & Lentil Council, USDA, and Bureau of Labor Statistics).

Dried beans, peas, and lentils have a long shelf life and can be stored for up to 2-3 years, but are best consumed within 12 months.

Next time you visit the grocery store, hit the bulk section for beans and legumes. Pulses can be used in a variety of dishes. Try lentil or black bean tacos, burgers, or vegetarian chili made with beans. Chickpeas and black beans can be made into hummus, dips, and other spreads.

Try the following easy recipe from the Pulse Pledge (www.pulsepledge.com). Roasted chickpeas make a great nutrient-dense snack in place of chips or crackers.

Roasted Chickpea Snacks

Ingredients:

2 15 oz. cans of chickpeas (garbanzo beans), rinsed and drained

3 Tbs. canola or olive oil

Freshly ground black pepper

Instructions: Preheat oven to 400 degrees Fahrenheit. Dry excess moisture from chickpeas using a paper towel. Combine chickpeas, oil and pepper in a medium bowl. Mix and spread onto a cookie sheet. Roast for 30 minutes in the oven. Remove and stir. Roast another 20 minutes, stirring periodically. Cool completely before storing in an airtight container.

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Natalie Colla is a graduate of the University of Idaho Dietetics Program and diabetes educator with Kootenai Health.