Why Pulses are Winter's Must-Have Ingredient

Didn’t you hear it was the ‘International Year of Pulses’? Yep, the UN’s Food and Agriculture Organisation officially gave 2016 this title in a bid to give some added PR to this underutilised food source.

So what are pulses? They’re seeds that grow in a pod and include pinto beans, chickpeas, split peas, lima beans, black-eyed peas, kidney beans, adzuki beans and more.

While a great addition to your diet all year round, pulses make the perfect winter companion to soups, stews and warm winter salads thanks to their high protein and fibre content, which will keep you full and satisfied, while also helping keep your waistline in check.

But it doesn’t end there.

The UN is celebrating the humble pulse for its sustainability claiming “pulses are leguminous plants that have nitrogen-fixing properties which can contribute to increasing soil fertility and have a positive impact on the environment.”

Here, a few rules to live by when incorporating pulses into your diet.

Like grains, pulses (and legumes) contain phytic acid that needs to be neutralised before consumption. Soaking them a few hours (or overnight) before cooking them does the trick, and makes absorption of nutrients and digestibility much easier.

2. Start off slow

Pulses have a reputation for causing increased gas and bloating, which can largely be helped by pre-soaking. That said, they’re very high in fibre, so if your system can’t tolerate too much fibre, start off slow with about half a cup per serve and work your way up.

3. Boost their nutritional value

Food combining is a great way to get maximum benefit out of your food and pulses are the perfect place to start. Take chickpeas for example: they boast high levels of iron, but unlike the easily absorbed haem iron found in animal products, the non-heam iron from chickpeas is harder for your body to absorb. The key? Combining chickpeas with a food source rich in vitamin C, which is known to aid iron absorption. Try making hummus with red capsicum or enjoying a sauteed kale and chickpea salad.

4. Get creative

Pulses aren’t just a savoury food, they’ve been used for centuries as an Asian dessert offering with delicious results. Looking for inspiration? Try this Black Bean Brownie recipe from food blogger, Chocolate Covered Katie.

You’ll need:

• 1 1/2 cups black beans
• 2 tbsp cocoa powder (10g)
• 1/2 cup quick oats (40g)
• 1/4 tsp salt
• 1/3 cup pure maple syrup or agave (or honey, but not for strict vegans.) (75g)
• pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
• 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
• 2 tsp pure vanilla extract
• 1/2 tsp baking powder
• 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)