Pulses, also known as legumes, are a type of plant-based food, the edible seeds of pod-bearing plants, such as dry peas, dry beans, lentils, and chickpeas. They are loaded with essential nutrients such as fiber, protein, vitamins, and minerals, making them important and healthy superfood. Some of the main health benefits of consuming pulses include:
- High in Protein: Pulses are a great source of plant-based protein, making them an excellent alternative to meat for vegetarians and vegans.
- Rich in Fiber: Pulses are high in both soluble and insoluble fiber, which can help regulate digestion, reduce cholesterol levels, and lower the risk of heart disease.
- Low in Fat: Pulses are low in fat and contain little to no saturated fat, making them a healthy addition to a weight loss diet.
- Good for Blood Sugar Control: Pulses have a low glycemic index, which means they can help regulate blood sugar levels, making them a good choice for people with diabetes.
- Rich in Antioxidants: Pulses are rich in antioxidants, which can help protect the body against damage from free radicals and lower the risk of certain diseases, such as cancer.
- Good for Heart Health: Pulses contain magnesium, potassium, and folate, which are all important nutrients for maintaining a healthy heart.
- Environmentally Sustainable: Growing pulses is a sustainable practice as they require less water and fertilizer compared to other crops and can help improve soil health.
Consuming pulses regularly as part of a healthy and balanced diet can offer many health benefits and support overall wellness. Here is my tip to make lentil recipes super easy! I use Trader Joe’s Steamed Lentils -they are delicious as is or in recipes. These small lentils are produced in France and are steamed with a bit of seasoning and nothing else. You get all the benefits of eating legumes without spending any time to prepare them. Garnish them as you like, hot or cold, or use in any recipes which call for lentils…just don’t cook the recipe as long.
Apple Berry Lentil Spinach Salad
Ingredients
2 c. cooked lentils (cooked 25 minutes then divide, or use Trader Joe’s easy steamed lentils above)
1 pound fresh spinach, torn, ½ c. fresh blueberries 1 c. apples, unpeeled and chopped, 1/3 c. cooked crumbled bacon, optional, ½ c. fresh rasberries, 1 cup fresh bean sprouts
For dressing:
¾ c. olive oil, 3 tsp. Worcestershire sauce, 1/3 c. apple cider vinegar, 2 tsp. salt, 1 small onion, grated, 1 tsp. black pepper, ½ c. brown sugar
Directions:
In a large salad bowl combine 1 ½ cups cooked lentils, spinach, apples, berries, bacon and bean sprouts. Mix well and set aside. In a medium bowl, whisk together dressing ingredients. Just before serving, pour over salad and toss. Sprinkle top evenly with remaining ½ cup lentils and add some chick peas for more protein and fiber!!
Easy Lentil Pasta
Ingredients:
- 1 cup dried brown or green lentils (or use Trader Joe’s Steamed Lentils)
- 4 cups water
- 1 pound whole wheat pasta of choice
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can (28 ounces) crushed tomatoes
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups baby spinach
- 1/2 cup grated Parmesan cheese
- Fresh basil leaves, for garnish (optional)
Instructions:
- Use TJ’s steamed easy lentils OR rinse lentils and place them in a saucepan with 4 cups of water. Bring to a boil, then reduce heat and let simmer until the lentils are tender, about 20-25 minutes. Drain any excess water and set aside.
- Cook the pasta according to the package instructions, until al dente. Drain and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened, about 5 minutes.
- Add the crushed tomatoes, basil, oregano, salt, and pepper to the skillet and stir to combine. Add the cooked lentils and mix well. Let the sauce simmer for 10 minutes.
- Stir in the baby spinach until wilted.
- Serve the pasta with the lentil sauce, and sprinkle with grated Parmesan cheese. Garnish with fresh basil leaves, if desired.
This lentil pasta is a healthy and delicious meal that is perfect for a quick and easy dinner. You can also add in your favorite vegetables, such as bell peppers or mushrooms, for extra nutrients and flavor. Enjoy!
