Cooking with Pulses

PulsesCooking with BEANS, PEAS, LENTIlS & CHICKPEAS Types of Pulses Whole Green Peas Cranberry Beans Other names: Romano, Speckled Sugar, Peas Beans Borlotti Red Kidney Beans Split Yellow Peas Navy Beans Other names: White Bean, Alubias Chica Split Green Peas Black Beans Other names: Black Turtle, Preto Whole French Yellow Peas Green Lentils Other name: Lentils Dark Speckled Red Lentils Great Other name: Masoor Northern Beans Other names: Large White, Pinto Beans Split Red Lentils Cannellini Other name: Masoor dal Kabuli Chickpeas Other names: Garbanzo, Kabuli chana,3 Bengal gram Large Green Lentils Chickpeas Other names: Laird-type, Masoor Desi Chickpeas Other names: Kala Chana and Bengal gram 1.2 2. Table of Contents Canada’s Pulse Growing Areas Types of Pulses ................................................ 1 Celiac Disease & Discover an affordable, nutritious and versatile food-pulses. Enjoyed by many cultures around the The Gluten Free Connection .................. 11 world, pulses contribute to wonderful main dishes, side dishes, soups, salads, appetizers, snacks and even baked goods! Explore new ways to include pulses in your family’s diet. Canada’s Pulse Growing Areas ................ 4 Gluten Sensitivity ........................................... 11 Nutrition & the Gluten-Free Diet .............. 12 This book also contains tips on buying and preparing pulses, information on their health benefits What Are Pulses? and many delicious pulse recipes. What Are Pulses? ........................................... 5 Using Pulses in Gluten-Free Baking Top 10 Ways to Eat Pulses ............................ 6 Benefits of Baking with Pulses .................... 13 Better Nutrition .............................................. 7 Gluten-Free Baking ...................................... 13 Healthy Outcomes ......................................... 7 Using Xanthan Gum ...................................... 14 Environmental Sustainability ......................... 8 Recipes Buying, Storing Recipe Index .................................................. 16 NEWFOUNDLAND & Cooking Pulses .......................................... 9 YUKON Beverages ........................................................ 17 & LABRADOR Soaking Tips and Methods .............................. 9 TERRITORY NUNAVUT Appetizers ...................................................... 19 NORTHWEST Cooking Tips and Methods ............................. 9 Soups & Salads ............................................... 21 TERRITORIES Cooking Times and Methods ....................... 10 Main & Accompaniments ............................ 27 BRITISH ....................... Pulse Purée and Pulse Flours 10 Baking & Desserts ........................................ 35 COLUMBIA SASKATCHEWAN ALBERTA MANITOBA PRINCE ONTARIO QUEBEC EDWARD ISLAND NOVA SCOTIA NEW BRUNSWICK Bean growing regions Pea growing regions Chickpea growing regions Lentil growing regions 3. 4. What are Pulses? TOP 10 Ways to Eat Pulses See tip #2 below! See page 29 for the recipe What ARE PULSES? WHO SHOULD eat PULSES? 1. Include ⅓ cup (75 ml) of cooked black, white 6. Add ½ cup (125 ml) of cooked pulses to Pulses are the edible dried seeds of legume crops. The name Everyone can benefit from eating pulses. Pulses are high in protein, or cranberry beans with an omelette soups. This works best for broth-style soups. “pulses” comes from the Latin word “puls”, meaning thick soup fibre and complex carbohydrates, and low in fat. These nutrients make to add protein and fibre. or potage. Common pulses include: pulses an important part of any healthy diet. 7. When making your favourite pizza, add • Dry peas • Dry beans • Lentils • Chickpeas Pulses have additional benefits for people who: 2. Add 1 cup (250 ml) of whole or puréed lentils a handful of black beans to your usual ✓ Are overweight ✓ Have diabetes ✓ Have celiac disease to your spaghetti sauce instead of ground beef. pizza toppings. Pulses do not include fresh green beans or peas. Soybeans and peanuts are related to pulses because they are also the edible ✓ Have high blood ✓ Tend to be ✓ Are vegetarians cholesterol levels constipated This lowers the fat while adding fibre. seeds of podded plants, but they have a much higher fat 8. Replace half the butter or oil when baking content than pulses, which contain virtually no fat. 3. Add ½ cup (125 ml) of lentils to quesadillas with a lentil purée to lower the fat. along with other fillings you enjoy. How MANY PULSES SHOULD I eat? 9. Include 1 cup (250 ml) of chickpeas to any Interested in eating more pulses? Eat a ½ cup or 100 grams of beans, 4. Mix ½ cup (125 ml) black beans into 1 cup salad for a different twist. peas, lentils or chickpeas to improve nutrition and your overall diet (250 ml) of your favourite salsa. Add quality. A ½ cup of pulses provides meaningful contributions to Serve hummus with carrots, celery and recommended daily intakes of many nutrients such as protein and some chopped cilantro and a squeeze of 10. fibre, and vitamins and minerals, like iron potassium and folate. lime juice for an easy party dip. other vegetables for a healthy snack. For ideas on how to add pulses to any diet, see ‘Top 10 Ways To Eat Pulses’ on page 6. 5. Drain and purée 1 cup (250 ml) of canned Pulses are included as a recommended food choice in almost all national food guides. To streamline the recommendations, an international Expert Panel of lentils with your favourite herb and use as a nutritional scientists/dietitians was established to develop an opinion on an amount sandwich spread. of pulses to consume. The panel determined that consuming ½ a cup of pulses Black Bean Burgers, page 32 a day could provide added nutrition in the context of varied dietary patterns and nutritional challenges around the globe. Did you know? Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food (glucose or white bread). Pulses are low GI foods like 100% whole 5. wheat bread and bran cereals1. 1 Reprinted with permission from the Canadian Diabetes Association. 6. Health, Nutrition & Environmental Benefits Pulses contribute to The chocolate brownies featured on page 36 use black bean flour Pulses help maintain healthy blood sugar levels, Pulses contribute to and are a good example of how you can add fibre to your favourite which can help prevent or manage diabetes. Better NUTRITION dish or treat. Environmental Sustainability Eating pulses does not cause blood sugar levels to rise as much as All foods we eat are made up of nutrients like carbohydrates, You can have a positive impact on the environment every time you sugary or starchy foods that are low in fibre. Maintaining normal protein, fat, vitamins and minerals. Eating pulses helps you get the Pulses provide important vitamins and minerals step into your kitchen or go to the grocery store – just eat pulses! blood sugar levels reduces the risk of developing diabetes and helps right amount of each nutrient, which contributes to good health. with only small amounts of sugar and fat. people with diabetes avoid further health problems. Iron, potassium and folate are just some of the essential vitamins Pulses are a low carbon footprint food. Pulses are high in protein, especially compared to and minerals that pulses provide. Pulses are also an excellent protein Pulses are a heart healthy food choice. Greenhouse gas emissions from agriculture, in large part, come other plant foods. source for those living with celiac disease or gluten sensitivities. from nitrogen fertilizers. Pulses only require a small amount Pulses are low in saturated and trans fats and high in soluble fibre. of fertilizer to grow, because they have a relationship with soil In fact, pulses have 2-3 times more protein than cereal grains like Packed full of the protein, fibre, vitamins and minerals that you need Research has shown that eating pulses can lower cholesterol, bacteria that convert the nitrogen in the air into a fertilizer that rice, corn and wheat. For example, you would have to eat 2 cups of to stay healthy, pulses are your partner for better nutrition. reduce blood pressure and help with body weight management, crops can use. This means that farmers need to add little or no rice or corn or 1 cup of quinoa to get the same amount of protein which are all risk factors for heart disease. that is in ½ a cup of lentils. nitrogen fertilizer to their pulse crop. Pulses contribute to Eating a variety of plant foods can provide you with high levels of Pulses are a water-efficient source of protein. good quality protein. Dishes that pair a pulse with a cereal grain like HEALTHY OUTCOMES hummus with pita bread, beans with corn, or lentils with rice are They use ½ to ⅓10 the amount of water that it takes to produce great examples of traditional plant food partners that together are a Consuming pulses can help maintain good health. other sources of protein. Pulses can also help farmers adapt to source of quality protein. Diets rich in pulses can help reduce the risk of certain diseases. In climate change, because different types of pulses can be grown fact, diet recommendations from cancer, diabetes and heart health Visit pulses.org in almost any farming system - wet or dry, and in cold or hot Pulses are also high in the good types of organizations all include pulses, and they are a key component of regions of the world. for more information on carbohydrates - like fibre and healthy starches. well-known diets like the Mediterranean

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