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Pulses And Beans ...
Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters.
What's a pulse?
A pulse is an edible seed that grows in a pod. Pulses are a great source of
protein for vegetarians, but they are also a very healthy choice for meat-eaters.
Pulses include the whole range of beans, peas and lentils such as:
- baked beans
- red, green, yellow and brown lentils
- black eyed peas
- garden peas
- runner beans
- chickpeas
- broad beans
- kidney beans
- butter beans
You can add pulses to soups, casseroles and meat sauces to add extra texture
and flavour. This means you can use less meat, which makes the dish lower in
fat and cheaper – important if you have a big family, are on a budget
or catering for a large number.
Pulses also count as a starchy food and add fibre to your meal. The fibre found
in pulses may help lower blood cholesterol so they are also good for your heart.
Pulses are a good source of iron, but try to have some food (such as peppers
or dark green vegetables) or a drink rich in vitamin C (such as orange juice)
with your meal to help you absorb the iron. This is because the type of iron
found in pulses is harder for the body to absorb compared to that found in
meat.
And you should also avoid tea and coffee for half an hour after eating an iron-rich
meal because these drinks make it harder for the body to absorb iron.
Pulses and 5-a-day
Pulses count as one of the variety of at least five portions of fruit and
veg we should be aiming to eat each day.
Three heaped tablespoons of pulses = one portion.
But pulses can only make up a maximum of one portion a day. This is because
we need to eat a variety of fruit and veg to make sure we get all the important
nutrients we need.
Buying pulses
Tinned pulses
Tinned pulses are very quick and easy to use because they have already been
soaked and cooked so you only need to heat them up or add them straight to
salads if you're using them cold.
Tinned baked beans are a healthy choice but they can be high in sugar and salt.
So check the nutrition information on the label to help you choose those with
less sugar and salt.
If you buy tinned lentils, beans or peas (or other vegetables), always try
to choose those with no added salt and sugar if possible.
Dried pulses
Dried pulses need to be soaked and cooked before they are tender enough to
use. Dried kidney beans and soya beans contain toxins so these need to be cooked
properly before you can use them, check the information in Cooking and storing
pulses.
Cooking and storing pulses
If you're cooking dried kidney beans or soya beans, check the advice below.
Many other types of dried pulses need to be soaked to make them easier to digest.
Cooking times vary depending on the type of pulse and how old they are, so
it’s best to follow the instructions on the packet or in a recipe book.
Cooking kidney beans
If you buy dried kidney beans, it's important to cook them properly. This
is because kidney beans contain a natural toxin (called lectin) that can cause
stomach aches and vomiting. However, it's easy to destroy the toxin if you
prepare the beans properly.
Follow these three steps to destroy the toxins:
1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for at least 10 minutes
Then you need to simmer the beans for approximately 45 to 60 minutes to make
them tender.
If you buy tinned kidney beans, they have already been through this process
so you can use them straight away.
Cooking soya beans
If you buy dried soya beans, it's also important to cook them properly. This
is because the raw beans contain a natural toxin (which is called a ‘trypsin
inhibitor’) that can stop you digesting food properly. However, it's
easy to destroy the toxin if you prepare the beans properly.
Follow these three steps to destroy the toxins:
1. soak the dried beans for at least 12 hours
2. drain and rinse the beans then cover them with fresh water
3. boil them vigorously for 1 hour
Then you need to simmer the beans for approximately 2 to 3 hours to make them
tender.
If you buy tinned soya beans, they have already been through this process so
you can use them straight away.
Storing cooked pulses
If you cook pulses and you aren’t going to eat them immediately, cool
them as quickly as possible and then put them in the fridge or freeze them.
Don’t leave pulses (or other cooked foods) out at room temperature for
more than an hour or two, because this could allow bacteria to grow and multiply.
If you keep cooked pulses in the fridge, eat them within two days.
If you freeze them, it should be safe to keep them for a long time, providing
they stay frozen. However, keeping food frozen for too long can affect its
taste and texture, so it’s a good idea to follow the freezer manufacturer’s
instructions about how long to store certain foods.
Nuts and seeds
Nuts
Nuts are high in fibre, rich in a wide range of vitamins and minerals and a
good source of protein (which is important for vegetarians).
Nuts can be a good alternative to snacks high in saturated fat. They are a
good source of monounsaturated fat, which can help reduce the amount of cholesterol
in our blood. They also contain other unsaturated fats called 'essential fatty
acids', which the body needs for good health.
However, nuts are also high in fat, so it's a good idea not to eat too many
of them. And try to avoid salted nuts because they are very high in salt.
Seeds
There are many different types of seeds such as:
- sunflower
- pumpkin
- sesame
- poppy
- flax
They make a healthy snack and you could try adding them to salads, casseroles and breakfast cereals.
You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil.