A pulse is an edible seed that grows in a pod. Pulses include all beans, peas and lentils, such as:
- baked beans
- red, green, yellow and brown lentils
- chickpeas (garbanzo beans)
- garden peas
- black-eyed peas
- runner beans
- broad beans
- kidney beans, butter beans ,haricots,
cannellini beans, flageolet beans, pinto beans and borlotti beans
Why eat pulses?
Pulses are a great source of
protein. This means they can be particularly important for people who don't get
protein by eating meat, fish or dairy products.
But pulses can also be a
healthy choice for meat-eaters. You can add pulses to soups, casseroles and
meat sauces to add extra texture and flavour.
This means you can use less
meat, which makes the dish lower in fat and cheaper.
Pulses are a good source of
iron.
Pulses are also a starchy
food and add fibre to your meal. Eating a diet high in fibre is associated with
a reduced risk of heart disease and type 2 diabetes.
Pulses are often bought in
tins. If you buy tinned pulses, check the label and try to
choose ones that have no added salt or sugar.
It's recommended we get at least 5 daily portions of a variety of fruit and vegetables, and pulses count towards your 5 A Day.
One portion is 80g, which is
equivalent to around 3 heaped tablespoons of cooked pulses.
But if you eat more than 3
heaped tablespoons of beans and pulses in a day, this still only counts as 1
portion of your 5 A Day.
This is because while pulses
contain fibre, they don't give the same mixture of vitamins, minerals and other
nutrients as fruit and vegetables.
This excludes green beans,
such as broad beans and runner beans, which are counted as a vegetable and not
a bean or pulse for 5 A Day.
Don't let flatulence put you off pulses
Baked beans are renowned for
their effect on the bowels. This is because beans contain indigestible
carbohydrates.
Soaking and rinsing dry beans
before cooking, as well as rinsing canned beans in water, can help to reduce
these hard to digest carbohydrates.
You shouldn't let a bit of
wind put you off eating pulses. People react differently to certain foods and
may find that symptoms subside, especially if you increase your intake
gradually.
Cooking and storing pulses safely
Dried pulses need to be soaked
and cooked before they can be eaten.
Dried kidney beans and soya
beans contain toxins, so it's important to ensure they have been cooked
properly before you eat them.
Cooking times vary depending
on the type of pulse and how old they are, so follow a recipe or the
instructions on the packet.
Cooking kidney beans safely
Kidney beans contain a natural
toxin called lectin. This can cause stomach aches and vomiting. The
toxin is destroyed by proper cooking.
Tinned kidney beans have
already been cooked, so you can use them straight away.
When using dried kidney beans,
follow these 3 steps to destroy the toxins:
- soak the dried beans in water for at
least 12 hours
- drain and rinse the beans, then cover them
with fresh water
- boil them vigorously for at least 10 minutes,
then simmer the beans for around 45 to 60 minutes to make them tender
Cooking soya beans safely
Tinned soya beans have already
been cooked, so you can use them straight away.
When using dried soya beans,
follow these 3 steps to destroy the toxins:
- soak the dried beans in water for at least 12 hours
- drain and rinse the beans, then cover them with fresh water
- boil them vigorously for 1 hour, then simmer the beans for
about 2 to 3 hours to make them tender
Storing cooked
pulses
If you cook pulses and you aren't going to eat them immediately, cool
them as quickly as possible and then put them in the fridge or freeze them. As
with all cooked foods, don't leave cooked pulses at room temperature for
more than an hour or two because this allows bacteria to multiply. If you keep
cooked pulses in the fridge, eat them within 2 days. It should be safe to keep
pulses frozen for a long time, as long as they stay frozen.
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