Chickpeas, Lentils & Co: The Benefits of Adding More Pulses to Your Plate

Looking to add a new, versatile, and sustainable food to your eating pattern that won't break the bank? Look no further than pulses! Pulses, such as chickpeas, lentils, butter beans, and black beans, are dried, edible seeds that pack a nutritional punch while being budget-friendly and easy to store. Not only are they versatile and delicious, but they also offer numerous health benefits. So why not power up your plate with pulses and support your health and the planet at the same time?

In this blog, we'll explore the many benefits of pulses and share some easy and delicious ways to incorporate them into your meals.

Affordability

• Pulses are an affordable source of protein. Swapping out some or all your animal protein for a plant-based protein such as pulses can help you to save money on your next supermarket trip. Dried or canned supermarket-branded pulses range from $0.40 - 0.70/100g, whereas red meat such as mince or steak can range from $1.70 - 5.00/100g. 

Ease of storage 

• Canned and dried pulses have a long shelf-life, meaning you can always have pulses in your pantry to add to meals. 

Versatility

• Pulses can be used in a variety of dishes, from salads and soups to dips and spreads. You can even use them as a meat substitute in some dishes. A popular example is swapping half or all of the mince in your nachos for canned lentils. 

Sustainability

• Pulses are a sustainable food choice. They help with soil fertility, and can help to mitigate climate change by increasing the soil’s ability to store carbon and by restoring poor and degraded soils.

Nutrition

• Pulses are a nutrient powerhouse. They're low in fat and sodium, and filled with fibre, protein, vitamins, and minerals. Those nutrient qualities make them a great plant-based protein option. Additionally, the fibre and protein content will help you to feel full and satisfied between your meals and snacks, and the fibre comes with the added bonus of being great for keeping you regular and supporting a healthy gut. 
• Research has found pulses to be beneficial for managing blood sugars, and protective against various cancers, type 2 diabetes, and heart disease. 
• PLUS! Adding more pulses to your diet is a great way to increase the variety of plants you're eating, which can support a diverse gut microbiome. 

Cooking with Pulses 
You can buy dried and canned pulses. Dried varieties need to be soaked before they are used, and the soak time varies depending on the pulse. Canned varieties are pre-cooked and only need to be rinsed before they’re eaten. Both options are budget-friendly, versatile, nutritious, and delicious!

Here are 7 ways that you can include more pulses in your diet:

1. Add canned chickpeas or butter beans to your favourite salad for a protein and fibre boost
2. Create delicious dahl, we love this simple Tarka dhal recipe
3. Use canned kidney beans to whip up a tasty chilli con carne
4. Make a delicious roast vegetable and lentil salad using canned lentils, you could even add some tasty feta cheese or halloumi!
5. Snack on whole grain crackers or vegetable sticks paired with hummus and tuna or cottage cheese
6. Swap half of your mince for lentils in your next batch of nachos
7. Try pulse pasta next time you’re having a pasta dish!

Incorporating pulses into your eating pattern is a simple and effective way to support optimal health and reduce your environmental impact. By adding some lentils, beans, or chickpeas to your next meal, you’ll be doing your body and the planet a favour. So why not power up your plate with pulses?

Written by Associate Registered Nutritionist, Alice Young

References:

Food and Agriculture Organisation of the United Nations. (2023). World Pulses Day 2023 highlights how pulses are at the core of sustainability. [accessed Feb 2023 via: https://www.fao.org/newsroom/detail/world-pulses-day-2023-highlights-how-pulses-are-at-the-core-of-sustainability/en] 

Curran, Julianne. "The nutritional value and health benefits of pulses in relation to obesity, diabetes, heart disease and cancer." British Journal of Nutrition 108.S1 (2012): S1-S2.