As a vegetarian dietitian, I eat plenty of pulses, the group of legumes that features beans, lentils, dry peas and chickpeas. I prime my salads with them, combine them into brownie batter, and bake them into casseroles. And whereas 2016 was the Year of Pulses, these superfoods proceed to develop in reputation. Here are a couple of of my favourite pulses — which all occur to be nice for you — plus some concepts for cooking with them.
A half-cup serving of cooked chickpeas (aka garbanzo beans) supply up about 7 grams of protein, or 15 % of the every day worth. They’re a superb supply of fiber and supply 13 % of the day by day worth for iron. Use them to make a Chickpea Crust Pizza or a Squash and Chickpea Moroccan Stew—or bake them right into a Spicy Baked Chickpeas dish. Reserve the aquafaba, or chickpea water, and use that to make a vegan meringue.
These beans are terrific in a Black Bean and Corn Salad. They’re versatile means past Mexican dishes—and make a terrific protein addition to Black Bean Brownies. A half-cup serving of the cooked beans presents shut to eight grams of fiber, offering 30 % of the every day worth. Black beans are an excellent supply of protein and a very good supply of folate, a nutrient of specific significance throughout being pregnant.
There are many kinds of lentils, together with inexperienced, French inexperienced, pink, and black. Lentils are one of many highest-protein beans, boasting virtually 9 grams, or 18 % of the every day worth, per half-cup serving of cooked beans, in addition to about eight grams of fiber. They’re additionally a superb supply of blood-pressure-helping potassium. Have them in a Lentil Soup, as Cilantro Lentils, or in an Herbed Lentils with Spinach and Tomatoes dish.
Despite their identify, these are literally beans and in addition go by the identify cowpeas. Give them a go anytime of the yr—not simply on New Year’s Day when consuming them is assumed to deliver luck! They’re a superb supply of each fiber and folate. Enjoy them in a Black-Eyed Pea and Spinach Salad or in a savory oatmeal dish, akin to Healthy Collard Greens and Black-Eyed Peas Over Oats.
Lima beans make an amazing Lima Bean Dip, they usually additionally pair nicely with fish (attempt Lemon Salmon with Lima Beans). These petite inexperienced beans make a superb supply of fiber and a superb supply of protein, and a half-cup serving of cooked limas delivers 14 % of the day by day worth of potassium.
Amy Gorin, MS, RDN, is a registered dietitian nutritionist and proprietor of Amy Gorin Nutrition in Jersey City, NJ. She’s a daily contributor to many publications, together with ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life, Runner’s World, and extra—in addition to WeightWatchers.com, the place she was a longtime editor. She additionally pens a recipe-focused weblog, Amy’s Eat List.
*This article was written and/or reviewed by an unbiased registered dietitian nutritionist.