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World Pulses Day - February 10, 2019

The United Nations declared February 10, 2019 as the 1st Annual World Pulses Day. Pulses are a type of legume characterized by seeds that grow in pods. These ancient crops have been used in worldwide cuisine for thousands of years. Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas. Pulse foods are rich sources of protein, fiber, vitamins such as folate, and minerals such as iron and potassium. They are low in fat and sodium, and are naturally gluten- and cholesterol-free. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer.

How to Prepare Pulse Foods


Chickpeas/Garbanzo Beans

Note: For ease of preparation, the recipes in this publication call for canned chickpeas; however, soaked/cooked chickpeas can be substituted.

• Remove any small stones, then place in a strainer and rinse with water.

• Chickpeas require soaking prior to cooking. The following methods may be used to soak chickpeas:

- Traditional slow soak: Cover 1 pound of dry chickpeas with 10 cups of water and refrigerate six to eight hours or overnight.

- Hot soak: Bring 10 cups of water to a boil in a sauce pot, add 1 pound of dry chickpeas and return to a boil.Allowtostandatroom temperature for two to three hours.

- Quick soak: Bring 10 cups of water to a boil, then add 1 pound of dry chickpeas. Boil two to three minutes.Allowtostandatroomtemperature for one hour.

To cook: Drain and rinse chickpeas, then use 2 cups of unsalted water for every cup of chickpeas. Simmer for 90 minutes to two hours, then use in your favorite recipes.

Yield: 1 cup dry chickpeas + 2 cups water = about 2 cups of cooked chickpeas


Lentils

• Remove any small stones,thenplaceinstrainerandrinsewithwater. You do not need to soak lentils.

• For every cup of lentils, add 2½ cups of unsalted water. Heat water to boiling,thensimmerlentilsfor15 to 20 minutes.

Yield: 1 cup dry lentils + 2.5 water = about 2.5 cups of cooked lentils


Dry Peas (Split or Whole)

Split peas:

• Split peas do not require an overnight soaking. Use 2 cups of water for each cup of dry peas. Heat water to boiling, then simmer split peas for about 30 minutes to desired tenderness.

Whole peas:

• Soak whole peas in water overnight or use one of the methods under “Preparing Chickpeas.”

• To cook: After soaking, cook whole peas for 35 to 40 minutes to desired tenderness.

Yield: 1 cup dry split peas + 2 cups water = about 2 cups of cooked split peas


RECIPES

Red Lentil Soup

*Red Lentil Soup


Publications

Pulses: The Perfect Food, Healthy to Eat, Healthy to Grow; Peas-Lentils-Chickpeas (FN1508)

On the Pulse of Healthful Eating Using More Pulse Foods In Your Diet (FN1714)

On the Pulse of Healthful Eating: Making Freezer Meals With Lentils, Chickpeas and Split Peas ( FN1787)

Pinchin' Pennie$ in the Kitchen: Hummus, Roasted Chickpeas and More! - FN1739

Pinchin' Pennie$ in the Kitchen: Pizza, Soup, Granola and More! How to Use Lentils in Your Recipes - FN1740

Pinchin' Pennie$ in the Kitchen: Split Pea Soup, Salad, Salsa and More! - FN1741


Additional Pulse Resources


Bean Resources

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