The Power of Pulses

If you have your finger on the pulse, you’ve probably heard a thing or two about the power of pulses. You may have even heard that the U.N. declared 2016 the International Year of Pulses. Of course, many people are a bit confused about what exactly that means.

Pulses are the edible dry seeds of plants in the legume family. That includes beans, lentils and chickpeas. Pulses may be small, but they pack a nutritional punch. They are also affordable (at just 10 cents per serving) and sustainable, making them good for the planet and your pocketbook.

And they’re made locally ! In fact, Canada is the world’s largest supplier of pulses, with the majority being grown right here in the prairies.

Super Seeds

Rich in protein and fibre and low in fat, pulses are a satisfying way to pump up the nutrition in any diet. They also supply key minerals like iron , zinc , potassium and magnesium as well as folate and other B-vitamins.

Pulses are low on the glycemic index , which means they have a milder effect on blood sugar levels. This makes them especially helpful for people with diabetes who are working to balance their blood sugar and insulin levels. The protein-fibre combo also makes pulses very filling, which helps prevent overeating and supports a healthy weight.

Research shows that regular pulse consumption also helps lower LDL cholesterol and blood pressure, which reduces your risk of heart disease. And, with all that fibre, it’s no surprise they are good for your digestive health as well.

Pick Up the Pulse

The pulse-abilities are endless when it comes to cooking with pulses! Whether it’s a hearty chili in the dead of winter or a fresh bean salad at a summer BBQ, pulses are a great addition any time of the year.

To prepare canned pulses, rinse well under cold water to make them easier to digest and to remove excess salt. Since they’re already cooked, just add them to your favourite dish.

Easy ways to pump up the pulses in your diet:

• Add a can of beans to homemade soups and stews.
• Dip raw vegetables into hummus for a nutritious snack.
• Toss a handful of black beans into a breakfast burrito or quesadilla.
• Add lentil puree to hamburger mixtures, pasta sauce, stews or even muffins!
• Swap out salty snacks for tasty roasted chickpeas.

A vegetarian chilli is a perfect way to warm up on a cold winter’s day. For a delicious meat-free meal, try the Vegetarian Chili Chowder from the Pure Prairie Eating Plan.