RECIPEs
RECIPEs
Cooking with Pulses
Roasted Cauliflower and Seasoned Lentil Tacos
3 wAys to PREPARE DRIED PulsEs
Makes 8 tacos
Once all of your components are ready, you can assemble
your tacos! Top each tortilla with the lentil mixture,
cauliflower, a drizzle of chipotle sauce and a generous
sprinkle of chopped cilantro.
Traditional/
Overnight Soak
Cover dry pulses with cool, clean water.
Soak for 8 hours or overnight, then drain
and rinse. To cook, simmer pulses in fresh
water for 30 minutes to 2 hours, until
tender, but not mushy. Note that lentils
and peas do not require an overnight soak.
Quick Soak
Put pulses in a large pot and cover with
water. Bring to a boil then boil briskly for
about 3 minutes. Cover and remove from
heat for 1 hour. Drain well, then simmer
pulses in fresh water for 30 minutes to 2
hours, until tender, but not mushy.
No Soak
Put dry pulses into a large pot of boiling
water. Simmer for about 1½ to 2½ hours,
until tender, but not mushy (with all
methods, cooking time varies by type).
tIPs
RINSE
CANNED PULSES
TO WASH AWAY
up to
40%
of the
EXCESS SODIUM
Acidic ingredients like tomatoes
slow cooking. Add them late in
the cooking process.
Use unsalted water – salt
toughens pulses during cooking.
Pulses get softer the longer
they cook. Vary cooking time
accordingly.
AFFoRDABIlIty
Canned pulses are widely available at most
retailers across the country, and often at an
attractive price. However, for those looking to
save even more money, and have greater control
over flavor, dried pulses may be the way to go.
Ingredients
CAULIFLOWER
1 large head of cauliflower,
sliced into bite-sized florets
2 to 3 tablespoons olive oil
CHIPOTLE SAUCE
⅓ cup mayonnaise
2 tablespoons lime juice
Salt and freshly ground
black pepper
2 to 3 tablespoons adobo
sauce (from a can of
chipotle peppers) or
chipotle hot sauce to taste
LENTILS
Salt and freshly ground
black pepper, to taste
1 tablespoon olive oil
1 cup chopped yellow or
white onion
2 large garlic cloves, pressed
or minced
2 tablespoons tomato paste
½ teaspoon ground cumin
½ teaspoon chili powder
¾ cup brown lentils, picked
EVERYTHING ELSE
8 small, round corn
tortillas
½ cup packed fresh
cilantro leaves
over for debris and rinsed
2 cups vegetable broth
or water
Instructions: To roast the cauliflower: Preheat oven to 425
degrees Fahrenheit. Toss cauliflower florets with enough olive
oil to cover them in a light, even layer of oil. Season with salt
and pepper and arrange the florets in a single layer on a large,
rimmed baking sheet. Roast for 30 to 35 minutes, tossing
halfway, until the florets are deeply golden on the edges.
Warm the olive oil in a medium-sized pot over medium heat.
Sauté the onion and garlic with a dash of salt for about 5
minutes, until the onions are softened and turning
translucent. Add the tomato paste, cumin and chili powder
and sauté for another minute, stirring constantly. Add the
lentils and the vegetable broth or water. Raise heat and bring
the mixture to a gentle simmer. Cook, uncovered, for 20 to 35
minutes, until the lentils are tender and cooked through.
Reduce heat as necessary to maintain a gentle simmer.
To prepare the chipotle sauce, just whisk together the
ingredients and set aside (if you have no choice but to use
whole chipotle peppers from the can, use a blender to purée
it all). Once the lentils are done cooking, drain off any excess
liquid, then cover and set aside. Warm tortillas individually
in a pan over medium heat. Stack the warm tortillas and
cover them with a tea towel if you won’t be serving the
tacos immediately.
Recipe developed by Kate Taylor, Cookie and Kate and
selected as the International Year of Pulses National
Signature Dish for the U.S.
Peanut Butter Chickpea Energy Balls
Makes 24 to 28 balls
Ingredients
1 teaspoon vanilla extract
1.5 cups chickpeas, cooked
pinch of salt
½ cup all-natural peanut
butter, smooth
⅓ cup honey
¼ teaspoon cinnamon
1 ¼ cup ground oat flour
⅓ cup mini chocolate chips
Instructions: First place chickpeas, peanut butter, and
honey in a food processor and blend for about a minute on
high or until the mixture is smooth.
Then, add in cinnamon, vanilla extract, salt, and oat flour, and
pulse until combined. At this point your dough should be similar
to cookie dough consistency. If things are too dry, add more
peanut butter, if things are too wet, add more ground oat flour.
Add in chocolate chips and pulse until combined.
Finally, using a 1 tablespoon cookie scoop, scoop out a
heaping tablespoon of dough and roll between your palms to
form a ball. Repeat. Store in the fridge or freezer!
Recipe developed by Lee Hersh, Fit Foodie Finds
Caribbean Coconut Red Beans
Makes 6 servings
Ingredients
6 garlic cloves, minced
½ (15-ounce) can light
coconut milk
1 teaspoon of allspice
1 sprig of thyme
1 (15-ounce) can of red
beans, thoroughly rinsed
Salt to taste
Instructions: Saute the garlic with the allspice and
thyme in the coconut milk for 3 to 4 minutes on medium
heat. Stir in the beans and continue to cook over
medium-low heat; cover if you have a lid. Add salt to taste.
Recipe courtesy of Oldways
www.americanpulsecrops.org
www.cookingwithpulses.com
Pulses in the
Mediterranean Diet
What are Pulses?
Pulses are a food group that includes beans, peas,
chickpeas, and lentils. Naturally low in fat, pulses
have among the highest protein content of all plant
foods, and also contribute essential fiber, folate,
and antioxidants.
As we learn more about the benefits of fiber-filled
plant foods, it is easy to see why pulses are a central
component in some of the healthiest cuisines around
the globe. Due to their high nutrient content, pulses
can hold their own center plate, or be showcased in a
variety of sides, beverages or baked goods.
In the midst of rising food costs and diet-related
diseases, what is particularly appealing is that pulses
are actually one of the most affordable sources of
protein at the grocery store (especially in their
dried form).
Delicious Traditions:
Pulses Around the World
From African black eyed peas and Latin American
black beans, to French cassoulet, and Asian lentil
curries, pulses have always been the humble
backbone of healthy cuisines around the world. In
fact, many of the world’s “Blue Zones,” pockets
around the globe with the highest concentrations
of centenarians (including parts of Italy, Greece,
and Costa Rica), have a strong tradition of serving
pulse-based meals.
The Mediterranean Diet is one of the healthiest, most
flavorful diets in the world. Seasonal vegetables and
fruits, whole grains, pulses, olive oil, nuts, and seeds
are the foundation of this scientifically proven eating
pattern, while herbs, fish, yogurt, and traditional
cheeses provide additional flavor and energy.
Pulses are central to the Mediterranean Diet,
appearing in dips (hummus), soups (pasta e
fagioli, minestrone), as well as many hearty entrees.
A groundbreaking clinical trial* of the Mediterranean
diet (which included pulses at least 3 times per week)
linked Mediterranean diets with lower risk of heart
disease, stroke, type 2 diabetes, inflammation, and
cognitive decline than a standard low fat control diet.
While traditional Mediterranean pulses include
lentils, white beans, fava beans, and chickpeas, any
meal that spotlights plant foods, such as pulses,
whole grains, olive oil, and seasonal produce, can
honor the Mediterranean tradition.
Mediterranean
Diet Pyramid
Sustainability
Pulses are the ultimate pick for more sustainable,
environmentally friendly diets. They take much less
land and fewer resources to raise than livestock; in fact,
growing pulses requires ten times less water per food
calorie than beef. Plus, there are no concerns about
antibiotics or growth hormones as with animal protein.
Unlike most crops, pulses are
actually able to help build soil
fertility, by returning nitrogen
back to the land.
Research & Health Benefits
Cholesterol & Heart Disease
Older adults (age 50+) given two servings of
pulses daily for two months lowered total
cholesterol by 8.3% and LDL by 7.9%, compared
with those on their regular diet. Choosing more
plant proteins (like pulses) over meat is also
shown to lower the risk of heart disease.
Circulation. 2010 Aug 31 (Bernstein AM et al.).
British Journal of Clinical Nutrition. 2012, (Abeyeskara S et al.)
Metabolic Syndrome & Blood Sugar
Eating 5 cups of pulses per week for 8 weeks
was just as effective (sometimes more so) than
cutting 500 calories per day for reducing risk for
metabolic syndrome (through improved blood
sugar regulation, waist circumference). Eating
1 cup of pulses per day is also associated with
lower fasting blood glucose and insulin.
British Journal of Nutrition. 2012 Aug (Mollard RC et al.)
Diabetologia. 2009 June (Sievenpiper JL et al.)
Breast Cancer
Women who ate pulses at least twice a week were
24% less likely to develop breast cancer than
women who ate pulses less than once per month.
Recent research supports the link between pulses
(and other foods with resistant starch) and a
decreased breast cancer risk.
International Journal of Cancer. 2005 Apr 20,
(Adebamowo CA et al.)
Asian Pacific Journal of Cancer Prevention. 2015
Pulses were immensely important during historic
times because—unlike other plant foods—they
could be easily stored in their dried form, and
offered an unparalleled amount of plant protein.
The amino acids in pulses are perfectly
complemented by those in grains (like wheat or
rice), which explains why this traditional food
pairing—beans and rice, or other pulses and
grains—has been well documented around the
world by food anthropologists and food historians.
Healthy Aging & DNA
Healthy diets that contain pulses, including the
Mediterranean diet, are associated with longer
telomere length, a good indicator of healthy
DNA and aging.
European Journal of Clinical Nutrition. Epub: 2015 Apr 15.
(Lee JY et al.).
British Medical Journal. 2014 Dec 2 (Crous-Bou M et al.)
*See The New England Journal of Medicine. 2013 February 25.
[Estruch, et al.] and follow-up PREDIMED studies.
Satiety and Weight Control
Pulses are linked with increased satiety, lower
body weights, and even weight loss due to their
protein, fiber, nondigestible carbohydrates,
and many essential nutrients.
Obesity Reviews. 2014 May (Rebello CJ et al.).
Advances in Nutrition. 2010 (McCrory MA et al.)