guide to cookingBeans, Chickpeas, Lentils and Peas

for your health

B u y i n g a n d S t o r i n g P u l S e S

Dry beans, chickpeas, peas and lentils (known as pulses) can be found in most grocery stores, organic food stores and ethnic specialty food stores. When buying dry pulses, look for bright color seeds, uniform size and smooth skins without chips or shriveled seed coats. Although dry pulses will keep years if stored in tightly covered containers in a cool, dark, dry place, it is best to use them within one year of purchase. The longer a pulse is stored, the drier it becomes which increases its cooking time.

Canned pulses are very convenient because they are pre-cooked and ready to use. Always drain and rinse canned beans before use.

1-540mL(19oz)canofpulses=about500mL (2 cups) cooked pulses

1-398mL(14oz)canofpulses=about325mL (1cup)cookedpulses

Cookedpulsesstorewellfor1-3daysintherefrigeratoror for several months in the freezer. To freeze, let cooked pulses cool and store in plastic bags or containersin250to500mL(1-2cup)portionsizessothey are ready to add to your favorite recipes.

C o o k i n g d r y P u l S e S

Pulses can be cooked on the stove top, in a slow cooker or pressure cooker, and for certain recipes such as baked beans, in the oven. Regardless of method used, acidic ingredients (such as tomatoes and vinegar) should be added only when the pulses are already tender, as acids and salt slow down the cooking process. However, seasonings such as garlic, onion and herbs may be added to the cooking water right from the beginning.

Some recipes suggest adding baking soda to help soften pulses. This is not recommended as baking soda destroys thiamin, and may make the pulses too soft.

Black Bean, Tomato and Spinach PizzaLentil Potato Spinach Soup

S o a k i n g P u l S e S

Drybeans,wholepeasandchickpeasmustbesoakedbefore cooking.

DrylentilsandsplitpeasdoNOTrequiresoakingandonly need to be rinsed before cooking.

Beforesoakingorcooking,removeanyshriveledorbroken seeds or any foreign matter such as dried soil or pebbles, then place in a sieve and rinse under cold running water. See page 2 for Soaking Methods table for more details.

Alwaysdiscardthesoakingwater,placepulsesinstrainer or sieve and rinse well under cold running water. This will wash away any carbohydrates responsibleforflatulence.

Wateramountcanbeadjustedforconsistencyrequiredfortherecipe

Purecanbefrozeninplasticbagsorcontainers and kept for up to several months in the freezer.

g e n e r a l t i P S f o r e a t i n g M o r e P u l S e S

Some carbohydrates in pulses produce gas and bloating for some people, similar to the effects produced by certain other foods (e.g. cabbage, broccoli, and other vegetables and fruits). Eating pulses often allows your guttoadapttothehigherfibreandcarbohydrates,decreasingtheseeffectsovertime.Forthosewhofindthat pulses lead to gas and bloating, eat small amounts of pulses, drink lots of water and gradually increase your intake.

S t o v e t o P C o o k i n g

Combinepre-soakedpulseswithwater(5mLor 1tspofoiltopreventfoaming)andseasoningsin a heavy saucepan.

Usealargeenoughsaucepan,aspulsesdoubleortriple in volume during cooking.

Bringtoaboil,covertightly,reduceheatandsimmeruntiltheyarejusttenderandnotmushy.

Simmerpulsesslowlyascookingtoofastcanbreak the seed coats.

Guidelinesforcookingtimesareprovidedbelowbutthese will vary with the type and age of the pulses, as well as with altitude and the hardness of the water.

Tastingisthebestwaytocheckifpulsesaredone.Cooked pulses are tender, have no raw taste, and crush easily in your mouth.

250mL(1cup)ofdrypulseswillyieldapproximately500to750ml(2-3cups)or2-3timestheoriginalamount when cooked.

o t h e r C o o k i n g M e t h o d S

Pressure cookers shorten cooking time a lot. Slow cookers allow cooking without any attention. Follow the manufacturers instructions for cooking pulses.

P u l S e P u r e

Pulsepuresareincludedincookies,muffinsordips. Tomakeapure:

PlacecookedpulsesinafoodprocessorBlendwithenoughwatertomakeasmoothpure

similar in consistency to canned pumpkin

B e a n S P e a SC h i C k P e a S l e n t i l S

For more information and great recipes, visit www.pulsecanada.com

This material has been made possible through Canadas Agricultural Policy Framework, a Federal-Provincial Territorial initiative

Printed06/08

SoakingPulse Requirement Cooking Time

Beans Yes 4560minutesPeas Whole Yes 11hours Split No 4045minutesLentils WholeGreen No 3045minutes SplitRed No 1015minutesChickpeas Yes 11hours

C o o k i n g t i M e S

There are also a number of easy ways to significantly reduce the digestive discomfort that can occur from eating pulses:

Change the soaking water once or twice during the long cold soak.

Cook pulses thoroughly as undercooked starch is harder to digest.

Thoroughly rinse canned or pre-soaked pulses before cooking.

Donotusethesoakingliquidtocookthepulses.Take Beano to help eliminate gas. It is available in health food stores, pharmacies and most grocery stores.

1

2

3

5

4

Method Instructions*

LongColdSoakorOvernight Letstand12hoursorovernightinrefrigerator

Quick Soak Bring pulses and water to boil in a saucepan and boil gently for 2 minutes. Remove from heat, cover,andletstandfor1hour.

Microwave Soak Combine pulses and water in a suitable microwave casserole dish, cover and microwave onhighfor10-15minutes.Letstandfor1hour.

*Forallthreesoakingmethods,add750mL(3cups)ofwaterforevery 250mL(1cup)ofpulses.

S o a k i n g M e t h o d S

1212-220PortageAvenue Winnipeg, Manitoba, CanadaR3C0A5Phone:(204)925-4455office@pulsecanada.com