Pulses and Legumes Benefits

Don't be fooled by their size. Pulses — a class of legume that includes dry beans, dry peas, chickpeas and lentils — may be small in stature, but they pack a mighty nutritional punch. Have you had your pulses today?

The United Nations officially declared 2016 the International Year of Pulses. Global Pulse Day also occurs every January to celebrate this flavorful (and underappreciated) source of protein. For inspiring ideas on incorporating pulses into your cooking, visit pulses.org/recipes.

Black-Eyed Peas

What They Are – From lending their name to a chart-topping pop group to their status in the South as a New Year's good-luck food, black-eyed peas are one of the more famous pulses. Their signature black spot is where the bean attaches to the pod.

Why They're Good – Black-eyed peas are an excellent source of sustained energy because of their high protein content and complex carbohydrates. They also boast a good dose of vitamins A, B and K.

How To Use Them – Substitute black-eyed peas for other beans for a unique twist on chili, pork and beans, or burritos. They're also great in "Texas caviar" and other fresh salsas.

Chickpeas

What They Are – Also called garbanzo beans, these hearty pulses are best known as the star ingredient in hummus, a Middle Eastern dip that enjoys widespread popularity in the United States.

Why They're Good – Like all pulses, chickpeas are an excellent source of lean, plant-based protein. An ounce of chickpeas contains 30 percent more protein than an ounce of ground beef. Chickpeas are also abundant in potassium, magnesium and iron, making them a great post-workout recovery snack.

How To Use Them – Chickpeas taste great in homemade hummus and as salad toppers. You can also roast them in an oven until they're crispy for a protein-rich snack.

Lentils

What They Are – Lentils are staples of cuisines across Asia and Africa and come in hundreds of varieties. In fact, they were one of the first domesticated crops in the world. Their name reportedly owes to their shape — they look like an eye lens.. Today, many lentils are grown in Canada and the northwestern U.S.

Why They're Good – Aside from being rich in folate and potassium, lentils are a particularly good source of dietary fiber. One cup provides more than half the recommended daily value.

How To Use Them – With a mild flavor, lentils readily absorb other flavors and seasonings, making them a great base for soups and stews. Unlike with dried beans, lentils do not have to be soaked before cooking them.

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