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    Dry beans, chickpeas, lentils and peas (known as pulses) are a nutritious food found in many stores. When buying pulses, look for bright, uniform seeds without damage. Pulses will keep for years if stored properly but should be used within one year. Dry beans, chickpeas and whole peas must be soaked before cooking to reduce cooking time and gas, while lentils and split peas do not require soaking. Pulses can be cooked on the stove, in a slow cooker, or pressure cooker. Cooking times vary by pulse but are generally between 30-90 minutes. Thorough cooking and rinsing of pulses helps with digestion.

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    Cooking pluses

    Original Title

    Guide to Cooking Pulses

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    Dry beans, chickpeas, lentils and peas (known as pulses) are a nutritious food found in many stores. When buying pulses, look for bright, uniform seeds without damage. Pulses will keep for years if stored properly but should be used within one year. Dry beans, chickpeas and whole peas must be soaked before cooking to reduce cooking time and gas, while lentils and split peas do not require soaking. Pulses can be cooked on the stove, in a slow cooker, or pressure cooker. Cooking times vary by pulse but are generally between 30-90 minutes. Thorough cooking and rinsing of pulses helps with digestion.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    155 views2 pages

    Guide To Cooking Pulses

    Uploaded by

    Casio Clock
    Dry beans, chickpeas, lentils and peas (known as pulses) are a nutritious food found in many stores. When buying pulses, look for bright, uniform seeds without damage. Pulses will keep for years if stored properly but should be used within one year. Dry beans, chickpeas and whole peas must be soaked before cooking to reduce cooking time and gas, while lentils and split peas do not require soaking. Pulses can be cooked on the stove, in a slow cooker, or pressure cooker. Cooking times vary by pulse but are generally between 30-90 minutes. Thorough cooking and rinsing of pulses helps with digestion.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    f o r y o ur h e alth

    guide to cooking

    Beans, Chickpeas, Lentils and Peas

    Buying and Storing Pulses

    Soaking Pulses

    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.

    Dry beans, whole peas and chickpeas must be soaked


    before cooking.
    Dry lentils and split peas do NOT require soaking and
    only need to be rinsed before cooking.
    Before soaking or cooking, remove any shriveled or
    broken 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.
    Always discard the soaking water, place pulses in
    strainer or sieve and rinse well under cold running
    water. This will wash away any carbohydrates
    responsible for flatulence.

    Canned pulses are very convenient because they are


    pre-cooked and ready to use. Always drain and rinse
    canned beans before use.
    1 - 540 mL (19 oz) can of pulses = about 500 mL
    (2 cups) cooked pulses
    1 - 398 mL (14 oz) can of pulses = about 325 mL
    (1 cup) cooked pulses
    Cooked pulses store well for 1-3 days in the refrigerator
    or for several months in the freezer. To freeze,
    let cooked pulses cool and store in plastic bags or
    containers in 250 to 500 mL (1 - 2 cup) portion sizes so
    they are ready to add to your favorite recipes.

    Lentil Potato Spinach Soup

    Black Bean, Tomato and Spinach Pizza

    Cooking Dry Pulses


    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.

    Stove Top Cooking


    Combine pre-soaked pulses with water (5 mL or
    1 tsp of oil to prevent foaming) and seasonings in
    a heavy saucepan.
    Use a large enough saucepan, as pulses double or
    triple in volume during cooking.
    Bring to a boil, cover tightly, reduce heat and simmer
    until they are just tender and not mushy.
    Simmer pulses slowly as cooking too fast can break
    the seed coats.
    Guidelines for cooking times are provided below but
    these will vary with the type and age of the pulses,
    as well as with altitude and the hardness of the water.
    Tasting is the best way to check if pulses are done.
    Cooked pulses are tender, have no raw taste, and
    crush easily in your mouth.
    250 mL (1 cup) of dry pulses will yield approximately
    500 to 750 ml (2 - 3 cups) or 2 - 3 times the original
    amount when cooked.

    Water amount can be adjusted for consistency


    required for the recipe
    Pure can be frozen in plastic bags or containers
    and kept for up to several months in the freezer.

    G e n e r a l T i ps f o r E a t i n g M o r e
    Pulses
    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
    gut to adapt to the higher fibre and carbohydrates,
    decreasing these effects over time. For those who find
    that pulses lead to gas and bloating, eat small amounts
    of pulses, drink lots of water and gradually increase
    your intake.
    There are also a number of easy ways to significantly
    reduce the digestive discomfort that can occur from
    eating pulses:

    Other Cooking Methods

    Pressure cookers shorten cooking time a lot. Slow


    cookers allow cooking without any attention. Follow
    the manufacturers instructions for cooking 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.

    Do not use the soaking liquid to cook the pulses.

    Take Beano to help eliminate gas. It is available in


    health food stores, pharmacies and most grocery stores.

    Pulse Pure
    Pulse pures are included in cookies, muffins or dips.
    To make a pure:
    Place cooked pulses in a food processor
    Blend with enough water to make a smooth pure
    similar in consistency to canned pumpkin

    For more information and great recipes,


    visit www.pulsecanada.com

    Soaking Methods
    Method

    Cooking Times

    Pulse

    Instructions*

    Long Cold Soak or Overnight Let stand 12 hours or overnight in refrigerator


    Quick Soak

    Bring pulses and water to boil in a saucepan and


    boil gently for 2 minutes. Remove from heat,
    cover, and let stand for 1 hour.

    Microwave Soak

    Combine pulses and water in a suitable


    microwave casserole dish, cover and microwave
    on high for 10-15 minutes. Let stand for 1 hour.

    *For all three soaking methods, add 750 mL (3 cups) of water for every
    250 mL (1 cup) of pulses.

    Soaking
    Requirement

    Beans
    Yes
    Peas
    Whole
    Yes
    Split
    No
    Lentils
    Whole Green No
    Split Red
    No
    Chickpeas
    Yes

    1212-220 Portage Avenue


    Winnipeg, Manitoba,
    Canada R3C 0A5
    Phone: (204) 925-4455
    [email protected]

    C HI C K P EA S

    B EAN S

    P EA S

    LENTIL S

    Cooking Time
    45 60 minutes
    1 1 hours
    40 45 minutes
    30 45 minutes
    10 15 minutes
    1 1 hours

    This material has been made


    possible through Canadas
    Agricultural Policy Framework,
    a Federal-Provincial Territorial
    initiative

    Printed 06/08

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