Pulses for Better Nutrition
Pulses, also known as dry peas, lentils, chickpeas, and dry beans, are a nutrient-dense choice. As an excellent source of dietary fiber, folate and manganese and a good source of potassium, iron, and plant-based protein, pulses are go-to ingredients for health and wellbeing.
Affordable, delicious and easy-to-prepare, Pulses are an ideal in all dietary patterns. Due to their high nutrient content, the United States Department of Agriculture (USDA) considers pulses to be a part of both the Vegetable and Protein Food Groups.
Protein Swaps
Swapping a portion of animal protein for pulses is a great way to save money and stretch out your groceries. Swaptions include:
Beef
Replacing a portion of beef with kidney, red, pinto or black beans
Chicken
Swapping ground chicken with mashed chickpeas or red lentils
Pork
Combining yellow or green split peas with ground pork or sausage
Fish
Swapping a portion of white fish with mashed chickpeas or white beans
Beef
Replacing a portion of beef with kidney, red, pinto or black beans
Chicken
Swapping ground chicken with mashed chickpeas or red lentils
Pork
Combining yellow or green split peas with ground pork or sausage
Fish
Swapping a portion of white fish with mashed chickpeas or white beans
Balancing Plates
More than 32MM Americans have food allergies, with even more reporting ingredient-specific sensitivities or intolerances. Luckily, pulses are free from the top 9 allergens. They’re also naturally gluten-free, dairy free, Non-GMO, and are vegan and vegetarian friendly. Pulses can easily be swapped with other ingredients to boost nutrient-density of any meal or snack.
THE FULL PLATE
Excellent Source of Fiber
Both soluble and insoluble, with 4x more fiber than brown rice.
Good Source of Plant-Based Protein
Containing up to 9 grams per serving, twice the protein of quinoa.
Excellent Source of Folate
The B vitamin essential to brain development and function.
Packed with Key Nutrients
Including potassium, magnesium, zinc, B Vitamins and more.
Excellent Source of Fiber
Both soluble and insoluble, with 4x more fiber than brown rice.
Good Source of Plant-Based Protein
Containing up to 9 grams per serving, twice the protein of quinoa.
Excellent Source of Folate
The B vitamin essential to brain development and function.
Packed with Key Nutrients
Including potassium, magnesium, zinc, B Vitamins and more.
Swap it!
With endless product innovation and recipe swap ideas, here are some common ways to substitute in pulse ingredients for those with common food allergies or dietary restrictions:
Pulse Flours
Substitute wheat flour with pulse flours (like chickpea flour) for protein-dense, gluten-free baking.
Meatless Patties
Vegetarian? Pick up plant-based burgers made with beans or even pea protein.
Pulse Pastas
For a fiber and protein-filled, gluten-free pasta choice, try lentil, bean, pea, or chickpea pasta.
Roasted Pulses
Snack on seasoned roasted pulses for a fiber-filled snack.
Roasted Pulses
Snack on seasoned roasted pulses for a fiber-filled snack.
Pulse Flours
Substitute wheat flour with pulse flours (like chickpea flour) for protein-dense, gluten-free baking.
Meatless Patties
Vegetarian? Pick up plant-based burgers made with beans or even pea protein.
Pulse Pastas
For a fiber and protein-filled, gluten-free pasta choice, try lentil, bean, pea, or chickpea pasta.
Roasted Pulses
Snack on seasoned roasted pulses for a fiber-filled snack.
Roasted Pulses
Snack on seasoned roasted pulses for a fiber-filled snack.
Nutritious Recipes
Nutrition
Resources
Our goal is to provide consumers, nutritionists and dietitians with current data, research studies and resources to better understand the nutrition benefits of pulse ingredients. The following resources are free for your use.
