Pulses are so powerful and so good for you, they should be wearing superhero capes

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They’re delicious, nutritious and easy on the budget. We’re talking pulses (chickpeas, lentils, dry peas and beans), considered some of the most versatile of foods on the planet – and proudly Canadian. Pulse Canada ( pulsecanada.com ) reports the country is “a major producer and the world’s largest pulse exporter,” not to mention being at the top of the pulse ingredient industry.

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On the nutritional front, pulses are so good for you – they should wear superhero capes. Low in fat, high in fibre and rich in protein, pulses can help you feel fuller longer, and can also help with blood sugar management and diabetes because they do not cause blood sugar spikes. They’re also a solid source of prebiotic fibre – the preferred food of gut bacteria – and are a heart-healthy food choice.

Pulses come in a variety of ways – from dried to canned to pre-packaged and pre-cooked, to pulse flours and powders (pea protein), you can also find pulses made into a variety of pastas, or part of frozen foods and in soups.

They’re so good for the planet the United Nations event designated a World Pulse Day, coming up in February. Pulses are easy to spot – and easier to enjoy. And, quite simply – pulses add pizzazz to menu choices.

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What’s the difference between a pulse and a legume?

According to pulses.org , pulses are part of the legume family (or any plant that grows in pods), but the term “pulse” actually refers only to the dry edible seed within the pod. Beans, lentils, chickpeas and split peas are the most common types of pulses. Pulses also have distinct health benefits apart from other legumes, such as soy and peanuts.

SUCCESSFUL SWITCH AND SWAP:

Beans, lentils, chickpeas and dry peas are the chameleons of the kitchen! By making a few adjustments in favourite recipes you can swap in some mighty impressive nutrition.

TACOS: Swap half or all of your shredded pork with cooked green lentils and you save on fat and calories and amp up your fibre intake.

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SANDWICH SPREAD: Swap your mayo or dressing with hummus and you cut the fat and add more protein and fibre.

LASAGNA: Replace half your ricotta cheese with pureed white beans and you’re saving on calories and fat while adding more fibre.

BROWNIES: Swap out one cup of flour and replace with one 15-oz. can of black beans that have been pureed and you’re automatically adding more fibre and more protein.

CHOCOLATE CHIP COOKIES: Replace half or all of the oil with equal amount of red lentil puree and, again, more protein and more fibre and an amazing taste.

– pulses.org

Gluten-Free Blueberry Chickpea Pancakes

Serves 4.

1-1/2 cups chickpea flour

1-1/2 cups water, or almond milk

3 Tbsp. coconut sugar

3 Tbsp. flax meal

1-1/2 tsp. baking powder

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1/4 tsp. sea salt

2 cups blueberries

1 Tbsp. coconut oil, or butter

In a large bowl mix together all dry ingredients. Slowly stir in water or almond milk, until pancake batter has a thick consistency. If batter is too thick, add more water or almond milk.

Heat a griddle to medium heat and grease with coconut oil or butter. Using a 1/3 cup measuring spoon, add batter to pan. Dot pancake with a few blueberries. Once small bubbles begin to form, after about 3-4 minutes, flip pancakes. Cook for an additional 3-4 minutes on other side. Repeat with remainder of pancake batter.

Serve pancakes with blueberries and maple syrup.

Courtesy of Carlene Thomas for Pulses.org. Serves 2.

2 Tbsp. extra-virgin olive oil

1-1/2 tsp. cumin seeds

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1 Tbsp. whole seed coriander

1 tsp. red pepper flakes

1-1/2 tsp. turmeric, powder

1 small white onion, chopped

2 cloves garlic, minced

1-15 oz. can tomatoes, crushed

1 cup broth, vegetable or beef

1 tsp, salt

Mint, fresh, for garnish

Cilantro, fresh, for garnish

Add olive oil to a large pot over medium on the stove. In a mortar and pestle (or spice grinder), grind coriander and cumin seeds. Add coriander, cumin and red pepper flakes to pot and stir for several minutes until fragrant. Add onion and cook for 5 minutes until golden, then add garlic and cook for an additional 3 minutes, stirring occasionally. Add turmeric and tomatoes. Stir to combine and simmer for 7 minutes.

Add beans and broth and cook over medium heat for 10-15 minutes or until slightly reduced and thickened. Garnish with cilantro and mint. Serve with rice or flatbread.

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Chocolate Chip Almond Flour Banana Blondies

Recipe courtesy of Ambitious Kitchen for Pulses.org. Makes about 12 squares

1/2 cup banana, mashed (about 1 ripe banana)

3 Tbsp. coconut oil, melted

2 Tbsp. coconut sugar

1 tsp. vanilla

1-1/2 cups almond flour

1/3 cup protein powder, pea

1/2 tsp. baking soda

1/4 tsp. salt

1/3 cup good quality chocolate chips, (vegan, if desired)

Preheat oven to 350F. Grease an 8×8-inch pan with nonstick cooking spray.

In a large bowl, mix together mashed banana, coconut sugar, coconut oil and vanilla extract until well combined. Add in almond flour, protein, baking soda and salt and mix until well combined. Fold in chocolate chips, reserving a few for sprinkling on top. Spread evenly in pan towards sides. (Batter will be slightly sticky so do your best.) Bake for 12-16 minutes or until edges become slightly golden brown.

Remove from oven and cool on a wire rack. Cut into 12 squares.