Pulses

Purchasing Pulses

You can find most pulses in grocery stores, organic food stores and bulk food stores. Look for pulses in the ethnic, gluten-free, bulk or canned food sections. They are also found in soups and in the baking ingredients aisle.

When buying dry pulses, look for:

• Bright coloured seeds
• Uniform size
• Smooth skins without chips or shriveled seed coats

Dry pulses will keep for years if stored in tightly covered containers in a cool, dark, dry place. It is best to use pulses within a year of purchasing. The longer a pulse is stored, the drier it becomes, which increases the cooking time.

Canned pulses are very convenient as they are ready-to-use. Always rinse and drain canned pulses before using. Canned pulses store well in cool, dry places. They may be stored for up to one year.

Storing, Preserving and Food Safety

Freezing tip

Cooked pulses can be stored in the freezer for up to 6 months. Separate cooked pulses into 1 or 2 cup (250 or 500 mL) portions and freeze in freezer bags or small containers. Cooking a big batch of pulses to freeze will save you time on delicious meals like soups, casseroles or other favourite dishes.

Soaking tips and methods

• Be sure to check all dry pulses before rinsing or soaking. Remove pulses with shriveled or broken skins, and the occasional pebble or twig.
• Dry beans, whole peas and chickpeas must be soaked because their skins do not readily absorb water.
• Dry lentils and split peas do not need to be soaked. Rinse before cooking.

For every 1 cup (250 mL) of pulses, soak with 3 cups (750 mL) water. Whole peas can be soaked for 1-2 hours. Beans and whole chickpeas require longer soaking than whole peas (e.g. min. 4 hours or preferably soak for 8 hours or overnight).

Soaking method for dry pulses	Instructions
Long, cold soak or overnight	• Let stand 12 hours or overnight in refrigerator
Quick soak	• Bring pulses and water to boil in a saucepan
	•Boil gently for 2 minutes
	•Remove from heat, cover, and let stand for 1 hour
Microwave soak	• Combine pulses and water in microwavable dish
	•Cover and microwave on high for 10-15 minutes
	•Let stand for 1 hour

Always discard the soaking water by putting pulses into a strainer and rinsing them well. This washes away the carbohydrates and sugars that cause gas.

Cooking Tips and Techniques

• Make sure your saucepan is big enough, as pulses double or triple in size during cooking.
• To prevent foaming, add 1 teaspoon (5 mL) of oil to the cooking water.
• Seasonings like garlic, onion or herbs can be added while cooking pulses.
• Always cook pulses slowly, as cooking them too quickly can break the seed coats.

 

 

	Beans	Whole Peas	Split Peas	Whole Lentils	Splits Lentils	Whole Chickpeas	Split Chickpeas
Rinse	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Soak	Yes	Yes	No	No	No	Yes	No
Amount of water per 1 cup (250 ml) dry pulses	2½-3 cups(625 to 750 ml)	2½-3 cups(625 to 750 ml)	2 cups(500 ml)	2½-3 cups(625 to 750 ml)	2 cups(500 ml)	2½-3 cups(625 to 750 ml)	2 cups(500 ml)
Cooking time	1-1½ hrs	1½-2 hrs	45 min	10-30 min	5-15 min	1½-2 hrs	½-1 hrs
Pressure cook time (at 15 psi)*	8-12 min.	5-7 min.	No	No	No	12-15 min.	5-7 min.
Yield from 1 cup (250 ml) dry pulses	2½ cups(625 ml)	2½ cups(625 ml)	2 cups(500 ml)	2½ cups(625 ml)	2 cups(500 ml)	2½ cups(625 ml)	2 cups(500 ml)

 

Pulse Purée

Purées are useful for dips and some baked foods.

To make a purée:

• Place cooked or rinsed and drained canned pulses into a food processor or blender.
• For every 1 cup (250 mL) cooked pulses, add ¼ cup (50 mL) water.
• Blend to make a smooth purée, with a consistency like canned pumpkin.
• If needed, add additional water 1 tablespoon (15 mL) at a time.
• Purées can be frozen in plastic bags or containers and kept for several months in the freezer.

 

Pulse flours

Pulse flours can be found in some grocery stores, bulk food stores and ethnic or specialty markets. Bean flour and chickpea flour are more commonly available. Pulse flours can be used in a variety of recipes including cakes, muffins and cookies. Pulse flours can be used for gluten-free recipes or to boost levels of fibre.

Nutrition

Who should eat pulses?

Everyone can benefit from eating pulses. Pulses are high in fibre, complex carbohydrates and low in fat. These nutrients make pulses an important part of any healthy diet and can help maintain a healthy weight.

Pulses have additional benefits for people who:

• Are overweight
• Have diabetes
• Have high blood cholesterol levels
• Tend to be constipated
• Have celiac disease
• Are vegetarians

Pulses are very high in fibre. They contain both soluble and insoluble fibres. Soluble fibre helps lower blood cholesterol levels, while insoluble fibre helps with digestion as well as maintaining regular bowel movements. Fibre-rich foods like pulses are often more filling than other foods, helping to keep you full until your next meal. Make sure to drink enough water when adding high fibre foods like pulses to your diet!

Pulses have a low glycemic index. Most of the carbohydrates in pulses are fibre and starch that prevent blood sugars from rising quickly after a meal or snack.

Pulses are an excellent source of folate, which has been shown to lower homocysteine levels. Evidence suggests that high levels of homocysteine (a type of protein) damages the lining of arteries and promotes plaque buildup and blood clots. Over time, this damage can slow or block blood flow to the heart or brain causing a heart attack or stroke.

Pulses are gluten free and can be eaten by people with celiac disease. Pulses are a great alternative to wheat-based products. They add starch, fibre, protein, and many vitamins and minerals that may be lacking from a gluten-free diet.

A healthy vegetarian diet should include a variety of peas, beans, lentils and chickpeas in place of beef, pork, chicken and fish. Eating pulses with a grain, such as wheat, rice, or oats, ensures a high quality protein.

Soybeans contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron. Soybeans are the only common plant food that contains complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, egg and milk protein. Soybeans are low in saturated fat and cholesterol-free, and are an excellent source of dietary fibre. Soybean consumption has been associated with the prevention of a few major health conditions, including breast cancer, prostate cancer, cardiovascular disease, menopausal symptoms and osteoporosis.

How many pulses should I eat?

Canada’s Food Guide recommends eating beans, lentils and peas often as an alternative to meat. One serving of pulses equals ¾ cup (175 mL), which is about the size of a tennis ball.
Pulses can be eaten every day. If you do not eat pulses often, start adding them to your diet gradually.

Nutrition Facts

Beans, peas, lentils and chickpeas are very nutritious. According to Health Canada’s guidelines, pulses are an:

• Excellent source of fibre
• Excellent source of iron if eaten with a source of vitamin C
• Excellent source of folate
• Low in fat
• Free of saturated fat and cholesterol
• Excellent source of manganese
• Good source of potassium, magnesium, phosphorus and zinc

Soybeans are also very nutritious. They are:

• Comprised of all three of the macro-nutrients required for good nutrition
• Packed with vitamins and minerals, including calcium, folic acid and iron
• An good source of protein
• Low in saturated fat
• Cholesterol-free
• Excellent source of dietary fibre

Production

In 2010, Manitoba produced over 778,000 acres of pulse crops – approximately 530,000 acres of soybeans and 248,000 acres of dry beans, peas, faba beans and lentils. Canada is the world’s largest exporter and one of the world’s largest producers of pulses and Manitoba pulse crops play a huge part in that role.

Pulse crops can be planted under conventional, minimum till or zero till production systems with a wide range of seeding equipment including: double disc press drills, hoe drills, discers, row-crop planters, air drills and air seeders.

Lentils, peas, and chickpeas are cool season crops that can be seeded early. All are tolerant of light frosts (-4 to –6°C). Best yields and quality usually result from early seeding as soon as the top inch (2.5 cm) of the soil reaches 5°C, providing the soil is not excessively wet.

Dry bean is a warm season crop and has no frost tolerance. Best yields of dry bean usually arise from seeding later than other pulse crops, when frost risk is low and the soil temperature at seeding depth has reached a minimum of 12°C.

Soybeans are a long-season crop and require a warm growing season with an extended fall to reach maturity. To obtain best yields and high quality, seeding should take place in early spring, before June. Soybeans can tolerate moisture better than most other crops.

Lentils, peas and chickpeas prefer dry soil and weather conditions, and are generally planted in brown soil zones, where water can drain quickly. Dry beans and soybeans grow best in black soil zones, although dry beans will do better on land that drains quickly, as their moisture tolerance is not as high as soybeans. Pulse crops are harvested low to the ground so land without stones is strongly preferred.

In Manitoba, pea, lentil and chickpea acres are grown in the western part of the province. Dry bean acres are focused around south central Manitoba, namely Portage la Prairie, Carman, Morden, Winkler and Altona. Manitoba soybeans were first produced in the Red River Valley, but in recent years production has expanded to areas north and east of Winnipeg, west to Brandon and north to Dauphin.