The food we eat contains various kinds of nutrients that work together to give us energy and keep our bodies functioning well:
- The macronutrients (carbohydrates, protein, fat) are known as “energy nutrients” because they provide us with calories.
- The micronutrients (vitamins and minerals) promote normal growth and development, help release energy from food and keep us healthy by fighting infection and protecting against cell damage.
Pulse Canada, the national association of growers, traders and processors of Canadian pulses, reports that there are 11 types of pulses grown worldwide, recognized by the United Nations Food and Agriculture Organization (FAO). Pulses are the dried edible seeds of certain plants in the legume family, and they play an important role in the transformation of food systems to provide consumers with healthy and environmentally sustainable dietary choices. The four main types of pulses grown in Canada are dry peas, lentils, beans and chickpeas.
Pulses are consumed in many forms including whole or split, ground into flours or separated into fractions such as protein, fibre and starch.
¼ cup dry = ½ cup cooked
Traditional Soak: Pour enough cool water over beans to cover completely. Soak for 8 hours or overnight. Drain soaking water and rinse beans with cool water.
Quick Soak: Place 1 cup of beans in a large pot with 3 cups of water. Bring to a boil for 3 minutes then remove from heat and let stand for 1 hour. Drain soaking water and rinse beans in cool water.
Simmer on low for 45 minutes–2 hours.
| BEANS | SERVING SIZE | PROTEIN |
|---|---|---|
| Black Beans | ½ cup | 8 grams |
| Kidney Beans | ½ cup | 8 grams |
| Lima Beans | ½ cup | 5 grams |
| Mung Beans | ½ cup | 7 grams |
| Pinto Beans | ½ cup | 8 grams |
¼ cup dry = ½ cup cooked
Soak your chickpeas!
Overnight Soak: Use three cups of cold water for each cup of chickpeas, let stand for 8–24 hours and drain.
Quick Soak: Use three cups of cold water for each cup of chickpeas, boil 2 minutes, remove from heat, cover and let stand for one hour, drain.
Simmer for 1.5 – 2 hours.
| CHICKPEAS | SERVING SIZE | PROTEIN |
|---|---|---|
| Chickpeas | ½ cup | 7 grams |
¼ cup dry = ½ cup cooked
Rinse lentils with water; no need to soak.
Combine lentils and water, bring to a boil. For every cup of lentils, use 2.5 cups of water.
Simmer for 20 – 30 minutes until tender.
| LENTILS | SERVING SIZE | PROTEIN |
|---|---|---|
| Lentils, cooked | ½ cup | 9 grams |
¼ cup dry = ½ cup cooked
Rinse split peas with water; no need to soak.
Combine split peas and water, bring to a boil. For every cup of split peas, use 2 cups of water.
Simmer for 30 minutes.
| PEAS | SERVING SIZE | PROTEIN |
|---|---|---|
| Peas | 1 cup | 8 grams |
You may also like reading ‘The Vegan Pantry: What Does An Everyday Vegan Eat? Tap HERE for this article.
Resources: Pulse Canada, Dietitians of Canada
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