PULSES L E N T I L S , C H I C K P E A S , L E N T I L S , C H I - - PowerPoint PPT Presentation
PULSES L E N T I L S , C H I C K P E A S , L E N T I L S , C H I C K P E A S , A N D S P L I T P E A S A N D S P L I T P E A S Developed by: Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist and Stacy Halvorson,
L E N T I L S , C H I C K P E A S , L E N T I L S , C H I C K P E A S , A N D S P L I T P E A S A N D S P L I T P E A S
Developed by: Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist and Stacy Halvorson, Extension Associate
WHICH OF THESE ARE CONSIDERED PULSE CROPS?
Lentils Corn Oats
Chickpeas
Rye Wheat Dry Peas Barley Green Beans
PULSES ARE LEGUMES, (SEEDS THAT GROW IN THEIR PODS)
Lentils Lentils
Chic Chickpeas kpeas
Dr Dry y Pe Peas
WHAT HEALTH BENEFITS ARE ASSOCIATED WITH PULSE CROPS?
Skin health Heart health
Reduce risk
cancers
Eye health
Reduce risk
defects
Bone health
NUTRITIONAL CHARACTERISTICS
Pulses
Nutrient (unit)
Reference Diet (used on food labels) Chickpeas/garbanzo beans (per cup, cooked, without added salt) Lentils (per cup, cooked, without added salt) Split peas (per cup, cooked, without added salt)
Calories (kcal)
2,000 269 230 231
Total Fat (g)
Less than 65 4.3 0.8 0.8
Saturated Fat (g)
Less than 20 0.4 0.1 0.1
Trans Fat (g)
(No value set; minimize in diet)
Cholesterol (mg)
Less than 300
Sodium (mg)
Less than 2,400 11 4 4
Total Carbohydrate (g)
300 45 39.9 41.3
Fiber (g)
25 12.5 15.6 16.3
Protein (g)
50 14.5 17.9 16.4
Vitamin A (IU)
5,000 44 16 14
Vitamin C (mg)
60 2.1 3.0 0.8
Calcium (mg)
1,000 80 38 27
Iron (mg)
18 4.7 6.6 2.5
Folate (mcg)
400 282 358 127
MYPYRAMID RECOMMENDATIONS Vegetable Group Meat and Beans Group
¼ cup of cooked chickpeas, lentils or peas = 1 ounce equivalent 1 cup whole or mashed peas
= 1 cup of vegetables
MYPYRAMID RECOMMENDATIONS
Glut Gluten- en- free diet free diet Diabetic Diabetic Diet Diet Ve Vegetarian Diet Diet
We Weight Management Management Diet Diet
No soaking required No soaking required Add 2.5 cups w Add 2.5 cups water f ter for
ever ery 1 y 1 cup of lentils cup of lentils Remo emove s e stones and rinse
lentils lentils Heat w Heat water to boiling, ter to boiling, simmer simmer lentils lentils for 1 r 15 to 20 minutes to 20 minutes
Yield: 1 cup lentils + 2.5 cups water = About 2.5 cups cooked lentils
Add 2 cups w Add 2 cups water f ter for
eve every 1 1 cup o
chickpeas Remo emove s e stones and rinse
ch chickpeas Simmer Simmer for 1 r 1.5 t .5 to 2 hour 2 hours
Yield: 1 cup chickpeas + 2 cups water = About 2 cups cooked chickpeas
Mus Must soak using one of soak using one of the the follo
wing methods: slow soak soak, hot , hot soak soak, or , or quic quick soak k soak
No soaking required No soaking required Add 2 cups w Add 2 cups water f ter for
ever ery 1 y 1 cup of split peas cup of split peas Remo emove s e stones and rinse
split peas split peas Heat w Heat water to boiling, ter to boiling, simmer simmer split peas f split peas for 30 minutes
Yield: 1 cup split peas + 2 cups water = About 2 cups cooked split peas
Curr Curry Salsa Salsa Stir tir-fr
Hummus Hummus Pa Pasta
Bak Baked goods d goods
Uncooked Cooked
Store dr
, uncooked ed pulses in a pulses in a sealed sealed cont container ainer in a cool, in a cool, dr dry place. y place. Refrigerat efrigerate lef e leftover ers s at 40 degrees F at 40 degrees F and use within three and use within three da days. ys.
TOP 10 REASONS TO USE PULSES
Excellent source of fiber Good source
Low fat Low sodium Good source
Excellent source of folate Good source
potassium Low glycemic index Gluten-free Cholesterol- free
ADDITIONAL INFORMATION
NDSU Extension Service http://www.ag.ndsu.edu/ndsuag/food‐nutrition Northern Pulse Growers Association www.northernpulse.com MyPyramid Website www.mypyramid.gov