Healthy Cooking & Baking Swaps with Pulses

Tacos

Replace: ½ or all shredded pork

With this: Cooked pardina lentils

Or: Replace ½ the meat in any recipe

Benefits:

• Fewer calories
• Less fat
• More fiber

Lasagna

Replace: ½ or all ricotta cheese

With this: Pureed cannellini beans

Benefits:

• Fewer calories
• Less fat
• More fiber

Muffins

Replace: up to ½ all-purpose flour

With this: Chickpea flour

Or: Replace ½ the flour called for in any baked goods recipe

Benefits:

• More protein
• More fiber
• More folate
• More iron

Brownies

Replace: 1 cup all-purpose flour

With this: 1 15 ounce can black beans, pureed

Benefits:

• More protein
• More fiber

Veggie Bowls

Replace: ½ or all quinoa

With this: Cooked green lentils

Benefits:

• More protein
• More fiber

Sandwich Spread

Replace: Mayonnaise

With this: Hummus

Benefits:

• Less fat
• More protein
• More fiber

Burgers

Replace: ½ or all ground beef

With this: Mashed pinto beans

Benefits:

• Fewer calories
• Less fat
• Less saturated fat
• More fiber

Mac N’ Cheese

Replace: up to ½ cheese sauce

With this: Yellow split pea puree

Benefits:

• Less fat
• More fiber

Chocolate Chip Cookies

Replace: ½ or all oil

With this: Red lentil puree

Benefits:

• More protein
• More fiber

Banana Bread

Replace: ½ or all butter

With this: White bean puree

Or: Replace ½ the butter called for in any baked goods recipe

Benefits:

• Fewer calories
• Less fat
• More protein
• More fiber