If you’re accustomed to cooking with meat, trying a meatless meal featuring beans might feel overwhelming. So start with something that’s quick, easy, or simple! I’ve grouped these pulse-based recipe into those that are
- quick (30 minutes or less to prepare)
- easy (let the slow cooker do the work for you)
- simple (need 8 ingredients or less)
Why It’s A Smart Choice
Pulses are part of the legume family. Legumes are plants whose fruit is inside a pod. Think peanuts, soybeans, peas, beans, etc. Pulses are legumes that have been dried. These are chickpeas, lentils, kidney beans, black beans, and any number of other beans!
- Pulses are high in fibre. Half a cup of cooked pulses will give you between 7 and 17g of fibre! Most people in North America are NOT meeting their daily fibre goals of a minimum of 25g for women and 38g for men.
- Pulses are high in folate. This B vitamin is needed to produce healthy white and red blood cells. It’s also a key nutrient for the developing human embryo so pregnant women should take care to eat foods high in folate (and take a prenatal supplement containing folic acid, the synthetic form of folate). Some studies have shown a reduced risk of developing colon cancer in people who consume a lot of food sources of folate (not so for supplements though!).
- Pulses are low on the glycemic index. This means that the carbohydrates found in pulses will not cause a sudden increase in blood sugars when consumed. Choosing foods that are low on the glycemic index is a strategy for managing blood sugars in people who have diabetes.
Super quick (30 minutes or less)
Super easy (slow cooker)
Super simple (8 ingredients or less)
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