If you are concerned with being healthy, look no further than cooking with pulses to make all the difference in your menus. They are high in protein, low glycemic, and fat free. Each has a distinct flavor profile that can be adapted to any type of cuisine around the world.
- Garbanzo Beans – Did you know that garbanzo beans are also called chickpeas? Well, you do now. They’re full of vitamin C, potassium, folate, and since they’re high in fiber and cholesterol-free, you can’t do much better than including these beans in your meals and snacks. They help prevent constipation and contribute to healthy bones and teeth. Hummus anyone?
- Kidney Beans – Need energy? Add kidney beans to your dishes and salads. Low fat, low glycemic, and rich in complex carbs, kidney beans are an excellent addition to any meal where you need a strong and hearty bean for flavor and texture like chili, bean burgers, dips, and more. Try this kidney bean salad.
- Black Beans – If you’ve never had a black bean taco, you’re missing out. And if you think you’ll miss the meat, you’re wrong. Black beans make excellent tacos because they have 15 grams of protein and 15 grams of fiber per serving. Full of iron, phosphorous, calcium, magnesium, manganese, copper, zinc and low in sodium, what more can you want? Oh yes, they also have potassium, so it makes a great post-workout snack or meal.
- Lentils – The cool thing about lentils is they cook faster and have a wide variety of flavors. Whether red, yellow, or brown, they yield 9 grams of protein per serving. Don’t forget that they also have 8 grams of fiber, which means that they improve your digestion just by eating them. Due to their high folate concentration, they’re super-suitable for women, especially pregnant women. Try this sweet potato and lentil soup for pregnancy recipe. Hint: It’s good even if you’re not pregnant.
- Mung Beans – Made popular by Chinese chefs, mung beans are high in protein, fiber, phytonutrients, and antioxidants. The neat thing about this type of pulse is that they include a kind of carb called oligosaccharides that help prevent bloating due to gas. Some people swear by a good mung bean soup for hangovers.
- Fava Beans – These super-high fiber beans are though to help reduce the chances of contracting colon cancer because of the effect that they have on digestion. You can even create a fantastic snack with fava beans by drizzling them with olive oil, sprinkling with spices, and baking them in the oven. Better than popped corn. Try these Parmesan Baked Fava Bean Chips.
- Red Beans – A favorite in Asia, these beans are full of magnesium, potassium, iron, zinc, manganese, B vitamins, and more. Because they’re also low in sodium, they’re good for helping to lower your cholesterol. You can use these beans in stir-fries, casseroles, and more. They make amazing “meat” patties, so they’re a good choice when you want to create a meaty bean burger.
- Black Eyed Peas – This high protein, low glycemic beauty is traditionally made for good luck in the southern US states every New Year’s Day. There is a good reason for that, since these pulses are rich in vitamins A and C as well as full of antioxidants that can help you ward off free radicals and maybe even save you from cancer. Try these New Year’s Day Black Eyed Peas.
Which one do you think you’re going to try first? When it comes to adding protein-rich, fat-free, low-sugar food on your plate, you can’t do any better than adding pulses to your diet every single day. They’re good for you, count as a veggie and fruit serving, and are a complete meal just as they are.
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