Consumers

Pulses, also known or commonly referred to as ‘legumes' include dry beans, dry peas, lentils and chickpeas. Not only can pulses be part of a delicious meal, they are a nutrient powerhouse. Pulses are a rich source of complex carbohydrates, including dietary fibre, vegetable protein, and vitamins and minerals such as folate, potassium and iron.

Pulse crops are grown for food and feed in countries around the world and hold significant cultural and historical importance. Many early civilizations developed around diets of pulses for protein, combined with a cereal crop to provide energy. Beans and corn are the example from the Americas, while pita and hummous (chickpea based) are a Middle Eastern illustration. The name pulse is derived from the Latin puls meaning thick soup or potage.

Pulses are unique in the plant kingdom in their ability to partner with certain soil bacteria to take nitrogen, an essential plant nutrient, from the air and turn it in to a form that can be used by plants. This means that pulses require less non-renewable energy inputs than many other crops, making them an environmentally sustainable food choice.

Pulses are very high in fibre, containing both soluble and insoluble fibres. While soluble fibre helps to decrease blood cholesterol levels, insoluble fibre helps with digestion and regularity. According to the Dietitians of Canada website, numerous Canadians are not getting the recommended amount of fibre per day. Recommendations are 38 g/day of total fibre for men and 25 g/day of total fibre for women. Eating just 125 mL (1/2 c.) of pulses per day provides 3 - 6.5 g fibre. With their high fibre levels, pulses are a heart healthy choice!

Studies have shown that consuming pulses can benefit people with diabetes. As a good source of complex carbohydrates, pulses have a low glycemic index which means they keep blood sugars from rising too quickly after eating.

Those with celiac disease can enjoy pulses as they are gluten-free. Gluten is the general term for the storage proteins found in certain grains of which those with celiac disease cannot tolerate. Since pulses contain no gluten, they are a perfect alternative to foods that do contain gluten. Pulse flours are also available for gluten-free baking. See below for information on where to buy pulses.

Vegetarians and vegans should also be consuming pulses as part of a regular diet. Eating pulses with a grain like wheat or rice will guarantee a high-quality protein is being consumed.

Those with and without high blood pressure should be more mindful when choosing foods to enjoy. Many foods on the market today are loaded with sodium, and sometimes it is well-hidden. Pulses can be enjoyed sodium-free if cooked from dry seeds, just don't add any salt to the cooking water. Sodium is added during the canning process to preserve the integrity and appeal of canned pulses. To reduce (by >40%!) the amount of sodium you get from canned pulses, simply rinse and drain (click to see how easy it really is!).

Dry pulses can be found pre-packaged in most supermarkets or in the bulk foods aisle. They are also found in bulk food stores. Canned pulses are also found in most supermarkets.

Stores that carry pulses include Loblaws/Superstore, Sobeys, Safeway, Save on Foods, IGA, Price Chopper, Whole Foods and Bulk Barn.

Pulse flours can be found in the specialty foods section in some of the above supermarkets and most bulk foods stores carry certain pulse flours. The most common pulse flours are chickpea, bean (white and black) and pea. Currently there are few lentils flours available but increasingly there is a wider selection of pulse flours. They can be used in cakes, muffins and other baked items.

• Pulses can double or even triple in size while cooking, so be sure to use a big enough saucepan
• Adding 1 tsp of oil to the cooking water will prevent foaming
• Acidic ingredients slow the cooking process of pulses. Don't add tomatoes, vinegar or other acids until pulses are tender.
• Always rinse and drain canned pulses. Doing so can reduce the sodium by almost half!

Check out our recipes! 

A few recipes may call for pulse purées. To make a purée, follow these easy steps:

1. Rinse and drain a 15-ounce can (1 ¼ cups) of pulses.
2. Place in food processor, add ¼ cup hot water and blend (scraping down sides of bowl) until the mixture has the consistency of canned pumpkin, approximately 3 minutes. If needed, add more water 1 tbsp at a time, blending between additions.

Makes 1 cup. Leftovers can be kept in the freezer for several months.

 
Want more great recipes? Check out the following websites that carry pulse recipes!

English
Food Network
Martha Stewart's Everyday Food
Cooking Light
Heart and Stroke Foundation of Canada
Chatelaine
Canadian Diabetes Foundation

Français
Passeport Santé
Ricardo

Click on the link below to see great recipes prepared with quality Canadian ingredients: