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What is the pulse? Why eat?

do you think you have the pulse of sustainable diet? So it's no surprise that 2016 was designated as the International Year of pulses. Beans are earth friendly vegetarian protein foods, such as lentils and heirloom beans, which can help prevent and control obesity, diabetes, heart disease and cancer. They are good for your body, farmers and the environment, because they can improve soil fertility, improve water utilization, and grow in various climates. Don't you know the pulse of legumes? Read on to learn more about these small, nutritious foods.

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what is pulse? Legume is a kind of legume plant, which can be traced back to 8000 BC. Although all beans are beans, not all beans are beans. Legumes are legumes, but only dried seeds are considered legumes. So fresh peas, green beans, peanuts and soybeans are beans, not beans. Dried beans, dried beans, lentils and chickpeas are all beans. Beans are rich in protein and fiber, almost no fat, slow digestion, and help to maintain blood sugar levels. They are also rich in vitamin B, folate, iron, zinc, magnesium and other minerals, and naturally free of cholesterol and gluten. They can be preserved for months without losing their nutritional value.

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1. Heirloom beans are generally regarded as a common crop, but they have been changed in a luxurious way. "I love these bean varieties, including Peruano, cranberry, cream Scotch CALIPSO, European soldier, chestnut Lima and Jacobs cow," said Elizabeth Shaw of the Shaw simple exchange program. Literally, each bite has a unique texture and taste. "Xiao's favorite cooking method is to make soup with cabbage and spinach. Heirloom is visually amazing, has rich flavor, and maintains more dents than ordinary beans. They are not as easy to farm, which is why they are more expensive.

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2. French green lentils are slightly smaller than the standard Brown lentils, with a slightly longer cooking time and a strong pepper flavor. Their green, blue black means they have some of the same antioxidants as blueberries. They retain shape and stability and are a good choice for cold dishes, side dishes or as an alternative to ground meat. Kara Lydon, RD's favorite recipe (see below) uses green lentils. This is a rich and comforting vegetarian lentil shepherd pie. Lentils are her favorite pulse "because they are a cheap source of protein - 9 grams of protein 20 cents." Nutritional information (1 cup cooked): 18G protein, 15g fiber, 140 calories.

correlation: vegetarian lentil shepherd's pie three. Chickpeas, or chickpeas, are versatile legumes: you can use them on cold salads or noodles as delicious as chickpea salads, make chickpea puree, or grind them into flour to make falafel. " "They are nutritious, versatile and easy to get along with kids," said Katie Sullivan mofford, the blogger of mom's kitchen manual, author of the best lunch box ever and stand up and sunshine. Lemon juice and cumin are fixed to the toast for a vegetarian sandwich. "Nutrition information (1 cup cooked): 15g protein, 13g fiber, 100 calories.

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4. Black lentils are sometimes called white lentils. They are small, black, shiny lentils that keep their shape. They have a strong, earthy taste that can't be ignored. They look gorgeous and taste good, mixed in whole wheat noodles and green salads. Try Farrow salad, cucumber, tomato, chopped red onion, parsley, olive oil and lime juice. Nutritional information (1 cup cooked): 18G protein, 15g fiber, 140 calories.

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5. Cannellini beans or white kidney bean, large and slightly nutty and earthy, thin and soft. They are often found in Italian salads and spaghetti soups. Deanna segrave Daly, RD, and blogger at teaspoon of spice like to "mash them into ketchup to get extra fiber, and then use them for pasta, tacos, and sloppy Joey." For a simple appetizer or snack, top French bagels are served with a blend of cannellini beans, basil, lemon juice, roasted garlic and olive oil. Nutrition information (1 cup cooked): 17 G protein, 11 g fiber, 110 calories.

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6. Split pea is usually called split pea, also known as yellow lentil, there are two kinds of yellow and green. Green peas are sweeter than yellow peas and have less starch. They break down quickly when cooked, which is why pea soup is such a popular way to enjoy it. Other dishes that benefit from creaminess include hummus, veggie burgers and Indian curry beans. Emphasize the earthy flavor with fresh or acidic flavors, such as fresh squeezed lemon juice, red onion or pickled radish. Nutrition information (1 cup cooked): 16g protein, 16g fiber, 140 calories.

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7. Black beans

"although all beans have their advantages," said Marisa Moore, RDN, "black beans stand out because of their large amount of anthocyanins, which are blue and purple pigments, may help reduce the risk of heart disease and cancer, and help improve cognitive function." Mix in Marina sauce on pasta, mash into spicy black bean burgers or in spicy black bean soup. "One of my favorite ways to eat it is to make Casserole Dishes with 'spaghetti', such as heat-resistant black bean pies or rotini," said Amy Gorin, a nutritionist in New Jersey and the boss of the company. She suggests combining black bean pasta with whole black beans, tomatoes, broccoli and cheese to make a delicious meal. Nutritional information (1 cup cooked): 15g protein, 15g fiber, 110calories。

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8. Kidney bean

kidney bean is relatively large, as the name suggests, shaped like a kidney. Common red varieties have deep red, smooth skin and strong texture, which can stand long cooking time, so they are great slow cooked dishes, such as soup and pepper. Kidney beans are used in iconic dishes such as Louisiana red beans and rice, Indian spicy red bean stew rajma masala, East Asian red bean dessert dumplings and frozen food. Nutrition information (1 cup cooked): 15g protein, 11g fiber, 120 calories.

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9. Navy beans

the names of these patriotic beans come from the main food of the U.S. Navy in the 19th century and are still in the Senate bean soup, which is the menu item provided by the U.S. Senate restaurant so far. Navy beans are also used in Boston baked beans. Navy beans are nutritious, affordable and have a long shelf life. They are small in size, white, oval in shape, mild and delicate in taste. They are good "beans" for beginners of pulse, and ideal for chili, soup or stew. Nutrition information (1 cup cooked): 15g protein, 19g fiber, 120 calories.

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10. Dabei bean is a medium-sized oval bean with delicate white skin. They are mild, light, nutty and strong. They are used in French and Mediterranean dishes and can be used in any recipe that requires white beans. After soaking, the beans are cooked in 45 to 60 minutes. Try a fresh salad with northern beans, Roman tomatoes, cucumbers, basil leaves, olive oil, garlic, a pinch of salt and the chili you want. Nutrition information (1 cup cooked): 15g protein, 12g fiber, 120 calories.

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11. Red and pink lentils break down quickly when they are cooked, making them the perfect texture for soups and stews. Unlike brown, green or black lentils, these lighter colored lentils do not retain their shape well. Red and pink lentils are soft and thin and work well in Indian dal. They are usually separated, which means they cook faster than the whole lentil. They all turn golden after cooking and can be used interchangeably. Nutritional information (1 cup cooked): 18G protein, 15g fiber, 140 calories.

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12. Brown lentils are the main family of lentils. They're cheap, they're cheap, and they tend to stay in shape. " I like lentils because of their amazing cooking speed and meat quality similar to ground meat. I like to use them instead of the minced meat in the pasta sauce and the soft mixture. "Sharp also recommends making them into soups to increase body, fiber and texture. Nutritional information (1 cup cooked): 18G protein, 15g fiber, 140 calories.

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13. About half of the beans planted and eaten in the United States are pinto beans. They are most commonly used for deep fried beans, but a more relaxed way to enjoy them is with red pepper, olive oil, lime juice, red onion, coriander and pepper. " You can cook them from scratch, or you can use canned beans for extra convenience, "added Liz Weiss and Janice Newell bissex, rDNS and" mothers in disguise. " Some of their favorite uses include adding them to tacos, soups, pasta, salads and even chocolate cakes. Nutrition information (1 cup cooked): 15g protein, 15g fiber, 110calories.

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cooking skills

because beans are natural food, pebbles and small pieces will enter it, so they must be removed before cooking. The amount of water does not need to be precise, as long as it is tasted at the time of cooking until its consistency and texture are appropriate. Choose the right pulse based on the time you have: peas and lentils don't need to be soaked, they cook relatively quickly, but dried beans need to be soaked for hours, usually overnight. Beans have a natural ability to extract flavors, so try garlic, onions, herbs and spices. Finally, pre cooked beans are a great shortcut: just rinse them out to help remove residue and sodium.

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What do you think?

What are your pulse techniques? What kind of pulse do you want to try? What's your favorite recipe including pulse? Please let us know in the comments.

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