Pulses: The Perfect Food, Healthy to Eat, Healthy to Grow; Peas-Lentils-Chickpeas

Pulses are a type of legume (seeds that grow within pods). Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas. Pulses provide protein, dietary fiber, and many vitamins and minerals. They also contain “phytochemicals” (plant chemicals), which may reduce the risk of certain types of cancer and other diseases. As a result of their nutritional properties, the 2010 U.S. Dietary Guidelines for Americans recommends more frequent consumption of lentils, dry peas and beans.

The Dietary Guidelines are depicted on the  website, where you can print a daily food guide. The amount of food you need from each food group varies depending on your age, gender and physical activity. Pulses can count either toward the “Vegetable Group” recommendation or toward the “Protein Foods Group” recommendation. Nutrition experts recommend 1.5 cups of beans, peas or lentils per week as part of a 2,000 calorie diet.

The recommendations for the Vegetable Group are in cups. On average, an adult needs about 2.5 to 3 cups of vegetables per day.

• 1 cup of whole or mashed cooked peas or lentils = 1 cup of vegetables.

The recommendations for the Protein Foods Group are in ounce equivalents. On average, an adult needs 5 to 6.5 ounce equivalents from the Protein Foods Group daily.

• ¼ cup of cooked chickpeas, lentils or split peas = 1 ounce equivalent
• 1 cup of split pea soup = 2 ounce equivalents
• 1 cup of lentil soup = 2 ounce equivalents

As shown in Table 1, pulses provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. Pulses also provide iron, magnesium, phosphorus, zinc and other minerals, which play a variety of roles in maintaining good health.

* Source: U.S. Department of Agriculture, Agricultural Research Service. National Nutrient Database for Standard reference.
** 1 cup of cooked pulses count as 4 ounce equivalents from the Protein Foods Group or 1 cup of vegetables from the Vegetable Group of www.myplate.gov.

Nutrition experts recommend that adults consume at least 25 grams of fiber per day. Foods high in insoluble fiber, such as pulses, help prevent constipation. Pulses also contain soluble fiber, a type of fiber that may help reduce blood cholesterol levels. Pulses are particularly high in the B vitamin folate. The U.S. Public Health Service recommends that women of childbearing age consume at least 400 micrograms (mcg) of folic acid/folate daily to help prevent birth defects. 

As a result of their nutrient content and other properties, pulses can play a role in several special diets:

• Gluten-free diet: If a person with celiac disease consumes gluten (a protein found in wheat and some other cereal grains), an immune reaction is triggered in the small intestine, which can cause damage and poor absorption of nutrients. Pulses contain no gluten; therefore, people with celiac disease can use chickpeas, lentils or peas as an ingredient in recipes.
• Diabetic diet: For people with diabetes, consuming lentils, peas and beans may help with blood glucose management. Compared with some other carbohydrate sources, pulses have a lower glycemic index. Some studies have shown that consuming pulses may result in more stable blood glucose levels after meals.
• Vegetarian diet: Pulses are good sources of protein, vitamins and minerals (especially iron and zinc), which makes them an excellent food choice for vegetarians. They contain eight essential amino acids. Consuming lentils with rice provides the full complement of amino acids needed for growth.
• Weight management diet: Although more studies are needed, consuming pulses may help with weight management. For people trying to lose weight, pulses are high in fiber and protein, low in fat and moderate in calories. One cup of cooked lentils or dry peas contains about half of the daily fiber recommendation for adults. Foods higher in fiber content usually help people feel “full” or satiated at mealtime.

Nutrition note: When consuming extra fiber, be sure to drink plenty of fluids.

Pulses are available in grocery stores in different forms, including canned, in plastic bags and/or in bulk. You can find chickpeas (garbanzo beans) with other ready-to-use canned beans. Lentils and split/whole peas are available dry and usually are near the rice and dry beans.

Pulses should be cooked before eating. Unlike dry beans, lentils and split peas do not require soaking prior to cooking. Use unsalted water because adding salt may cause the lentils to toughen during cooking. Add acidic ingredients (such as tomatoes) later in the cooking process because they may slow cooking.

Pulses have been used widely in cuisine throughout the world, particularly in India, Pakistan, the Mediterranean region and the Middle East. Pulses add variety to menus and a chance for home cooks to expand their menu options. Not only are pulses easy to prepare, but they also can serve as a meat extender on menus. Add some variety and nutrition to your diet with these tips:

• Make curry with lentils or chickpeas and serve over rice or white fish.
• Add lentils to chili, taco meat, meatloaf, soup or spaghetti sauce.
• Prepare minestrone and other soups with lentils or chickpeas.
• Make a pot of split pea soup with or without added meat.
• Serve split pea salsa as a side dish with grilled meat.
• Blend chickpeas with garlic and tahini to make “hummus.” Serve with vegetables (carrots, peppers) or whole-grain crackers.
• Add chickpeas or lentils to a mixed green salad.

Store dry (uncooked) pulses in a sealed container in a cool, dry place. Pulses will keep indefinitely. Although the color may fade slightly during long storage, the flavor will not change.

Food safety experts recommend that cooked pulses and cooked dishes containing pulses should spend no more than two hours at room temperature because of their protein and moisture content. Refrigerate leftovers at 40 degrees Fahrenheit or lower and use leftovers within three days. Reheat leftovers to an internal temperature of 165 degrees Fahrenheit.

• Excellent source of fiber.
• Good source of protein.Low-fat.
• Low-sodium.
• Good source of iron.
• Excellent source of folate.
• Good source of potassium.
• Low glycemic index.
• Gluten-free.
• Cholesterol-free.

• Remove any small stones, then place in a strainer and rinse with water.
• Chickpeas require soaking prior to cooking. The following methods may be used to soak chickpeas:
  • Traditional slow soak: Cover 1 pound of dry chickpeas with 10 cups of water and refrigerate 6 to 8 hours or overnight.
  • Hot soak: Bring 10 cups of water to a boil in a sauce pot, add 1 pound dry chickpeas and return to boil. Allow to stand at room temperature for 2 to 3 hours.
  • Quick soak: Bring 10 cups of water to a boil, then add 1 pound of dry chickpeas. Boil 2 to 3 minutes. Allow to stand at room temperature for 1 hour
• To cook: Drain and rinse chickpeas, then use 2 cups of unsalted water for every cup of chickpeas. Simmer for 1.5 to 2 hours, then use in your favorite recipes.

Yield: 1 cup chickpeas + 2 cups water = About 2 cups of cooked chickpeas

• Remove any small stones, then place in strainer and rinse with water. You do not need to soak lentils.
• For every cup of lentils, add 2.5 cups of unsalted water. Heat water to boiling, then simmer lentils for 15 to 20 minutes.

Yield: 1 cup lentils + 2.5 cups water = About 2.5 cups of cooked lentils

• Split peas:
  • Split peas do not require an overnight soaking. Use 2 cups of water for each cup of dry peas. Heat water to boiling, then simmer split peas for about 30 minutes to desired tenderness.
• Whole peas:
  • Soak whole peas in water overnight or use one of the methods under “Preparing Chickpeas.”
  • To cook: After soaking, cook whole peas for 35 to 40 minutes to desired tenderness.

Yield: 1 cup split peas + 2 cups water = About 2 cups of cooked split peas

• Campos-Vega, R., Loarca-Pina, G., & Oomah, B. (2010). Minor components of pulses and their potential impact on human health. Food Research International, 43, 461-482.

• Goni, I., & Valentin-Gamazo, C. (2003). Chickpea flour ingredient slows glycemic response to pasta in healthy volunteers. Food Chemistry, 8, 511-515.

• Khan, I. Tabassum, F., & Khan, A. (2008). Glycemic indices and glycemic loads of various types of pulses. Pakistan Journal of Nutrition, 7(1), 104-108.

• Mitchell, D., Lawrence, F., Hartman, T., & Curran, J. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the U.S. population. Journal of the American Dietetic Association, 109(5), 909-913.

• Rochfort, S. & Panozzo, J. (2007). Phytochemicals for health, the role of pulses. Journal of Agricultural and Food Chemistry, 55(20), 7981-7994.

• Roy, F., Boye, J.. & Simpson, B. (2010). Bioactive proteins and peptides in pulse crops: Pea, chickpea and lentil. Food Research International, 43, 432-442.

• Thavarajah, P., Thavarajah, D., & Vandenberg, A. (2009). Low phytic acid lentils (Lens culinaris L.): A potential solution for increased micronutrient bioavailability, Journal of Agricultural and Food Chemistry, 7, 9044-9049.

• Tosh, S.,& Yada, S. (2010). Dietary fibres in pulse seeds and fractions: Characterization, functional attributes, and applications. Food Research International, 43, 450-460.

*The author acknowledges the work of program assistants Stacy Halvorson and Kendra Otto in testing the recipes. Recipes were analyzed using Food Processor SQL software.

Recipes photos are John Borge.

(Reviewed November 2017)