Be Part of the Party to Celebrate the International

Year of Pulses!

Dry Beans, Peas & Lentils

Alice HennemanUniversity of Nebraska–Lincoln

Extensionahenneman1@unl.edu

http://food.unl.edu

The 68th General Assembly of the United Nations declared 2016 the International Year of Pulses (IYP) “to heighten public awareness of

the nutritional benefits of pulses as part of sustainable food production aimed towards

food security and nutrition.”

Objectives• Be able to define what a “pulse” is and common

“pulses” available to consumers in the United States• Understand and be able to convey to others the five key

messages designed by the United Nations for including pulses in meals

• Help clientele incorporate pulses into meals in simple, delicious ways

Objectives• Be able to define what a “pulse” is and common

“pulses” available to consumers in the United States• Understand and be able to convey to others the five key

messages designed by the United Nations for including pulses in meals

• Help clientele incorporate pulses into meals in simple, delicious ways

“Pulses” vs. “legumes” A. A “legume” is a plant with its seeds in a

pod.

B. “Pulses” refers only to the dried edible seeds of “legumes;” they do not refer to leguminous crops harvested green.

C. Common pulses are dried beans, peas and lentils.

D. In the United States, we tend to use the word “legume” to refer to both the dry seed and plant as in USDA’s MyPlate.

E. Soybeans and peanuts are not “pulses.”

Legumes

SoybeansPeanuts Pulses

Dried BeansDried Peas

Lentils

Fresh PeasFresh Beans

Let’s play: Name that

Pulse!

Photo credit: Pulse character was created by Alice Henneman in Picmonkey.com adapted from a photo by C. VanHook / available at https://flic.kr/p/5PRJ3x / https://creativecommons.org/licenses/by-nc-sa/4.0

Write the numbers 1 – 15 on separate

lines

1

Green split peas

1

2

Brown lentils

2

3

Adzuki beans

3

4

Small red beans

4

5

Black-eyed peas or beans

5

Photo credit: Howard F. Schwartz, Colorado State University, Bugwood.org

6

Lima beans

Photo credit: Howard F. Schwartz, Colorado State University, Bugwood.org

6

7

Green lentils

7

8

Dark red kidney beans

8

9

Garbanzo beans or chickpeas

9

10

Yellow split Peas

10

11

Black beans

11

12

Pinto beans

12

13

Red lentils

13

14

Great Northern Beans

14

15

NavyBeans

15

• How many got 10 or more correct?

How many have eaten 10 or more of these pulses?

Objectives• Be able to define what a “pulse” is and common

“pulses” available to consumers in the United States• Understand and be able to convey to others the five key

messages designed by the United Nations for including pulses in meals

• Help clientele incorporate pulses into meals in simple, delicious ways

5 key messages designed by the United NationsPulses …1. Are highly nutritious2. Are economically accessible and contribute to food

security at all levels3. Have important health benefits4. Foster sustainable agriculture and contribute to climate

change mitigation and adaptation5. Promote biodiversity

1. Pulses are highly

nutritious

Protein

• Missing one essential amino (methionine)

• Combining with grains, soy or a protein source of animal origin supplies missing amino acid

• Foods need not be combined in same meal

Complex carbohydrates and Fiber

• Soluble and insoluble fiber

Low in sodium• Naturally low in sodium

• Canned, cooked pulses may be higher in sodium

• Rinsing canned beans can reduce sodium by 41%

Check labels of canned pulses and pulse foods

Look for pulses canned without salt or reduced amounts of salt

Make your own soups to lower sodium

Low in fat

• Negligible amount of fat

Excellent

source of folate

• Good for the heart

• Helps prevent neural tube defects in newborns

Iron

• Contain non-heme iron

• Include some vitamin C foods in meals to improve iron absorption if pulses are main dietary iron source

• Vitamin C sources include citrus fruits, tomatoes, cabbage, and Brussels sprouts

Magnesium, zinc &

potassium

•Help individuals meet nutrient needs for these micronutrients

Gluten-free

Can be eaten by individuals who can’t tolerate these gluten-containing foods:”

• Wheat• Barley• Rye

2. Pulses are economically

accessible and contribute to

food security at all levels

Affordable Source of Protein / Minerals

Grains

Vegetables

Fruits

Dairy

Protein foods

Other foods

0.00% 5.00% 10.00% 15.00% 20.00% 25.00% 30.00% 35.00%

Table 1. Americans allocate food dollars differently than USDA food plans recommend

Cost shares of average consumption Cost shares of USDA Food Plans

Table adapted from data provided by USDA, Center for Nutrition Policy and Promotions at http://bit.ly/2bv19yJ

Low food wastage

• Pulses are a protein source with a low wastage footprint, in both carbon and water

http://iyp2016.org/themes/productivity-environmental-sustainability

Low food wastage

• Dry pulses are very shelf stable

• Store in tightly sealed containers in a cool, dark, dry place

• Maintain quality for at least a year, often longer

Low food wastage

• Canned pulses remain shelf-stable for 2 to 5 years when stored in a cool, dry place according to USDA

• Date labeling isn’t an expiration date but a quality date determined by the manufacturer

3. Pulses have important health

benefits

Weight loss/ maintenance

Heart disease

Certain types of cancers

Diabetes

Constipation

Celiac Disease / Gluten Sensitivity

Spina bifida

Photo credit: By Centers for Disease Control and Prevention (Centers for Disease Control and Prevention) [Public domain], via Wikimedia Commons

4. Pulses foster sustainable

agriculture and contribute to

climate change mitigation and

adaptation

Pulses …• Fix nitrogen into the soil which can improve soil

fertility and improve productivity• Help reduce soil erosion and aid in pest control

when used in intercropping systems

5. Pulses promote

biodiversity

Pulses …• Increase biodiversity (a more diverse mixture of

living organisms in the soil) through fixing nitrogen into the soil which in turn improves soil fertility and provides greater resistance and resilience against stress and diseases

• Hundreds of pulse varieties provide for genetic diversity and increase the chances some plants will escape a disease or other attack

Photo credit: Annabelle Orozco / https://flic.kr/p/c5TJSy / https://creativecommons.org/licenses/by/4.0 / cropped slightly

Objectives• Be able to define what a “pulse” is and common

“pulses” available to consumers in the United States• Understand and be able to convey to others the five key

messages designed by the United Nations for including pulses in meals

• Help clientele incorporate pulses into meals in simple, delicious ways

Pulses and MyPlate

• Dried beans, peas, and lentils may be counted as part of either MyPlate’s protein foods group or vegetable group.

• The same serving can’t be counted in both groups at the same time.

OR

Pulses and MyPlate

¼ cup of cooked beans, peas, or lentils counts as 1 ounce equivalent in the protein foods group.

½ cup of cooked pulses counts as ½ cup of vegetables.

Cooking with pulses• Pulses are available in dried,

canned, and frozen form.

• Dried form takes longer to prepare; actual hands-on time is low.

• Dry beans need soaking before cooking; lentils and split peas do not.

• One type of pulse usually can be substituted for another in recipes; taste and color may vary slightly.

Freezing pulses • Avoid letting cooked pulses set

at room temperature more than 2 hours TOTAL time

• Eat leftover pulses in 4 days or freeze

• Cool to refrigerator temperature in shallow pans before freezing

• Label package

• Use frozen pulses within 3 months for best quality

Preventing problems with gas when consuming pulses …

Increase amount and frequency slowly

Rinse and drain canned beans

Rinse dry beans after soaking and cook them in fresh water

Photo credit: Dan LaMee / https://flic.kr/p/BHBNG / https://creativecommons.org/licenses/by-nc-sa/4.0

Drink more water

Use a product such as Beano®

Easy ways to add pulses

to meals

Toss into salads

Puree and use in dips / Spread sandwiches with hummus instead of mayonnaise

Add to pasta and casseroles

Photo credit: Pasta image courtesy of National Pasta Association

Use in soups and stews

Substitute for part of animal-based protein in foods

Rice photo credit: Image courtesy of the USA Rice Federation

Add beans to burritos, tortillas & tacos

For specific directions, recipes and more on cooking with pulses…

• “Pulses: the Perfect Food” by Julie Garden-Robinson

• Available at: https://www.ag.ndsu.edu/pubs/yf/foods/fn1508.pdf

For mixes in a jar gift ideas for pulses and a related FREE PowerPoint …

Julie Garden-Robinson & Alice Henneman at: http://food.unl.edu/free-holiday-food-mixes-jar-powerpoint-and-recipe-handout

Pulse websites …

• The Bean Institute: http://beaninstitute.com • US Dry Pea & Lentil Council: http://www.pea-lentil.com • List of pulse organizations: http://www.pea-lentil.com/testing

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ThankYou!

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska—Lincoln Extension is implied for those mentioned.