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, Extension Associate

WHICH OF THESE ARE CONSIDERED PULSE CROPS? Lentils Oats Chickpeas Corn Dry Peas Wheat Green Barley Rye Beans

PULSES ARE LEGUMES, (SEEDS THAT GROW IN THEIR PODS) Lentils Lentils Dr Dry y Pe Peas Chic Chickpeas kpeas

WHAT HEALTH BENEFITS ARE ASSOCIATED WITH PULSE CROPS? Reduce risk Skin health Bone health of birth defects Reduce risk Heart Eye health of certain health cancers

NUTRITIONAL CHARACTERISTICS Pulses

Chickpeas/garbanzo Split peas (per Reference Lentils (per cup, beans (per cup, cup, cooked, Nutrient (unit) Diet (used on cooked, without cooked, without without added food labels) added salt) added salt) 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 (No value set; Trans Fat (g) minimize in 0 0 0 diet) Cholesterol (mg) Less than 300 0 0 0 Less than Sodium (mg) 11 4 4 2,400 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 1 cup whole or mashed peas or lentils Group = 1 cup of vegetables Meat and ¼ cup of cooked chickpeas, Beans lentils or peas Group = 1 ounce equivalent

MYPYRAMID RECOMMENDATIONS

ROLE IN SPECIAL DIETS Gluten- Glut en- Diabetic Diabetic free diet free diet Diet Diet We Weight Ve Vegetarian Management Management Diet Diet Diet Diet

PREPARING LENTILS Remo emove s e stones and rinse ones and rinse Yield: lentils lentils 1 cup lentils + 2.5 cups No soaking required No soaking required water = About 2.5 cups Add 2.5 cups water f Add 2.5 cups w ter for or cooked ever ery 1 y 1 cup of lentils cup of lentils lentils Heat w Heat water to boiling, ter to boiling, simmer simmer lentils for 1 lentils r 15 to 20 minutes to 20 minutes

PREPARING CHICKPEAS Remo emove s e stones and rinse ones and rinse Yield: chickpeas ch 1 cup chickpeas Must soak using one of Mus soak using one of the the + 2 cups water follo ollowing methods: slo wing methods: slow soak soak, hot , hot = soak soak, or , or quic quick soak k soak About 2 cups Add 2 cups w Add 2 cups water f ter for or cooked eve every 1 1 cup o of c chickpeas chickpeas Simmer Simmer for 1 r 1.5 t .5 to 2 hour 2 hours

PREPARING SPLIT PEAS Remo emove s e stones and rinse ones and rinse Yield: split peas split peas 1 cup split peas + 2 cups water No soaking required No soaking required = About 2 cups Add 2 cups water f Add 2 cups w ter for or cooked ever ery 1 y 1 cup of split peas cup of split peas split peas Heat water to boiling, Heat w ter to boiling, simmer simmer split peas for 30 minutes split peas f or 30 minutes

ON THE MENU Curr Curry Salsa Salsa Stir tir-fr -fry Hummus Hummus Pa Pasta Bak Baked goods d goods

STORING PULSES Uncooked Cooked Store dr ore dry, uncook , uncooked ed Refrigerat efrigerate lef e leftover ers s pulses in a pulses in a sealed sealed at 40 degrees F at 40 degrees F cont container ainer in a cool, in a cool, and use within three and use within three dr dry place. y place. da days. ys.

TOP 10 REASONS TO USE PULSES Excellent Good source source of Low fat Low sodium of protein fiber Excellent Good source Low Good source source of of glycemic of iron folate potassium index Cholesterol- Gluten-free 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