Pulses

Pulses

Lentils, beans, peas & co.: pulses have long been thought of as poor people’s food. But the fact that they are an excellent source of high-quality protein, fibre and minerals means they are now appreciated for the valuable contribution they make to a healthy diet. As a result, the UN’s Food and Agriculture Organization (FAO), has proclaimed 2016 the “International Year of Pulses”.

Pulses (botanical name Leguminosae) are available in many forms: fresh (e.g. beans and peas), in cans or dried. They are one of the oldest and most important cultivated plants and belong to the legume family. The seeds grow in a husk or pod. The mature seeds are normally used, but some varieties such as green beans and snow peas can be eaten with their pods. There are many different kinds of pulses. The best-known are peas, beans, lentils, chickpeas and soybeans, but they also include peanuts, clover and vetch. Pulses are currently making a real comeback because they contain more protein than any other plant foodstuff. This is why they are so important in vegetarian and vegan diets. Their high protein content is also the reason why they have generally been thought of as poor people’s food – they provided an excellent and cheap alternative to meat. But protein is not the only thing that pulses have to offer. They are also packed with minerals and vitamins (such as Vitamin B1, magnesium, zinc and iron), and they are also a rich source of fibre. Pulses are nutritious but don’t make you fat because they are extremely nutrient-dense yet low in calories. They are very low in fat and around 30% of their calories go unused by the body. The fact that they can be stored for a long time and are easy to prepare adds to their popularity.

The UN’s Food and Agriculture Organization (FAO) is aiming to draw the public’s attention to their nutritional benefits by declaring 2016 the International Year of Pulses. Pulses also have an important role to play in sustainable food production. Their nitrogen-fixing properties increase the fertility of the soil and have a positive effect on the environment.

A few practical tips:

• When buying dried pulses, check the expiry date. You shouldn’t store them for longer than a year.
• Rinse unhulled pulses and leave to soak in boiled water for at least seven or eight hours (preferably 12 hours) so that they soften when cooked. Use the soaking water to cook them in, as it contains valuable nutrients.
• Lentils, shelled peas and some small bean varieties do not need to be soaked.
• Do not add salt to pulses while cooking because this makes them tough.
• The cooking time depends on the age and variety of the pulses and the hardness of the water. The harder the water, the longer they take.
• Long soaking and cooking times help to prevent the flatulence that some people experience when eating pulses. It can also be reduced by adding savory, fennel seeds, marjoram or caraway.
• Fresh beans must be cooked for at least 10 minutes to destroy phytohaemagglutinin, a toxic agent. Before cooking, wash the beans, top and tail them and remove tough strings.

Text: Sabine Witt