Beyond Baked Beans: How Pulses Could Reshape Your Plate – and the Planet
Forget fleeting food trends. A quiet revolution is brewing in the world of nutrition and sustainability, and it centers around a food group often overlooked: **pulses**. From lentils and chickpeas to kidney beans and peas, these nutritional powerhouses aren’t just cheap and filling; they’re increasingly recognized as a critical component of a healthy diet and a more resilient food system, especially as grocery bills climb and environmental concerns mount.
The Nutritional Punch of Pulses
Recent research from the University of Reading, published in the European Journal of Nutrition, confirms what traditional diets have known for centuries: pulses are exceptionally good for you. The study found that regular pulse consumption is linked to higher intakes of essential nutrients like fiber, folate, vitamins C and E, iron, zinc, and magnesium, while simultaneously reducing intake of saturated fat and sugar. This isn’t a localized finding; similar benefits have been observed in studies across the US, Australia, and Canada. But the benefits extend beyond individual health.
Pulses and Planetary Health: A Sustainable Solution
Growing pulses offers a significant environmental advantage. Many are “nitrogen fixers,” meaning they naturally enrich the soil, reducing the need for synthetic fertilizers – a major source of greenhouse gas emissions. Justine Butler, head of research at Viva!, highlights the stark contrast: “The lowest-impact beef still creates six times the greenhouse gases and uses 36 times more land per gram of protein than peas.” This makes pulses a key element in building a more sustainable food future. The environmental impact is so significant that initiatives like the ‘Raising the Pulse’ project are actively working to increase consumption, even exploring adding fava bean flour to bread – mirroring a successful program in Denmark that boosted wholegrain intake.
Addressing the Consumption Gap
Despite these benefits, pulse consumption remains surprisingly low. The University of Reading study revealed that the average UK adult eats only around 15g of pulses daily, equating to a mere £1.68 spent per household each week. Yet, just 80g – about a third of a tin – counts as one of your five a day. This represents a significant opportunity to improve both public health and environmental sustainability with a simple dietary shift.
Beyond the Basics: Versatility and Convenience
One common barrier to pulse consumption is the perception of lengthy cooking times. However, modern convenience options abound. As Eleanor Maidment, author of Pulse: Modern Recipes with Beans, Peas & Lentils, points out, “Don’t be put off by the idea that you have to soak dried pulses in advance…there’s a huge range of jarred and canned varieties that require no prep.” Brands like Bold Bean Co, Toast, and Blackb offer consistently high-quality pre-cooked options. For those who prefer dried pulses, batch cooking is a cost-effective strategy, yielding more than double the original volume and providing a ready supply for the week.
Pulses for Every Palate
Pulses aren’t just for vegetarians and vegans. They’re a versatile ingredient that can seamlessly integrate into any diet. Adding chickpeas or butter beans to traybakes, incorporating lentils into bolognese sauce, or bulking out soups and stews with a handful of beans are all simple ways to boost nutritional value and reduce meat consumption. Pulses’ mild flavor makes them ideal for blending into existing dishes without overpowering the taste.
The Future of Pulses: Innovation and Expansion
The potential of pulses extends far beyond traditional applications. We’re seeing innovation in pulse-based products, from high-fiber pasta made from lentil and chickpea flour to the use of aquafaba (the liquid from canned pulses) as an egg replacement in baking. British heritage varieties like carlin peas, championed by companies like Hodmedod’s, are experiencing a revival, offering a unique flavor and nutritional profile. Even desserts are getting a pulse makeover, with chickpeas and adzuki beans finding their way into brownies, tarts, and mochi. The Food and Agriculture Organization of the United Nations has long recognized the potential of pulses, declaring 2016 the International Year of Pulses to raise awareness of their benefits.
From Protein Shakes to Sustainable Packaging
Looking ahead, expect to see pulses integrated into even more unexpected areas. Their creamy texture makes them ideal for protein shakes and smoothies, while ongoing research explores their potential in sustainable packaging materials. The versatility of pulse flour could lead to a wider range of gluten-free and high-protein food products. The key to unlocking this potential lies in continued innovation and increased consumer awareness.
The message is clear: pulses are no longer a side dish – they’re a cornerstone of a healthier, more sustainable future. What small change will you make today to incorporate more of these nutritional powerhouses into your diet?
