Three Pulses You Must Eat Around the Year
Pulses are the superfoods of a healthy lifestyle. Not only are they a good source of protein, minerals and B-vitamins, they are also low-fat. Research suggests that their high fibre content can help lower bad cholesterol levels (LDL) and decrease the risk of heart disease and type 2 diabetes. If you're trying to shift your diet towards more nutritious foods, you need to make friends with dried beans, chickpeas and lentils, if you haven't already. Here’s a list of some must-have pulses in your diet!
They are high in protein and dietary fibre and also serve as a good source of potassium, vitamin C and folate, and are cholesterol-free. Iron, calcium, and zinc present in chickpeas help in maintaining healthy bones and teeth.
Including them in your diet means, you are also preventing yourself from constipation and promoting a healthy digestive tract. You can have them in salads, or as hummus or make delicious curries out of chickpeas.
Kidney Beans (Rajma)
Kidney beans provide a steady source of energy with fibre-rich complex carbohydrates and a low glycaemic index. Several research shows that these beans may aid weight loss, promote colon health, and moderate blood sugar levels.
Kidney beans taste great in salsa and offer a good substitute to meat in tacos. They of course make for a tastier desi meal at our homes, the rajma-chawal combo that holds a soft spot for all of us Indians. Blending cooked kidney beans with garlic, cumin and chilli peppers makes for a delicious dip or sandwich spread.
Red, Yellow and Brown Lentils (Dal)
With almost 9 grams of protein and 8 grams of fibre per cooked serving, it is must to include at least in one meal. The folate in lentils helps prevent neural tube defects in women, aids in the formation of red blood cells and keeps hypertension in check.
Sprouted lentils have the essential amino acids that are needed for muscle building, regeneration, and strength. You can make a tasty dip by mashing cooked lentils and adding chopped garlic, onions, tomatoes and a pinch of salt and chilli powder.
Of course, our favourite combination remains lentils in steaming spicy dals cooked in organic ghee and traditional spices, served with basmati rice.