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Pulses 2 (The environment (Pulses provide health benefits to you AND are…
Pulses 2
The environment
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By lowering the amount of fertiliser needed to grow a crop, pulse production uses less energy and, therefore, produces less greenhouse gas
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Cooking
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Lentils, split peas and black-eyed peas don't need to be soaked
Some pulses are 'quick-cooking', which means they have already been pre-soaked and redried
Canned pulses should be rinsed in water before cooking, to remove some of the salt added during processing
Storing cooked pulses
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DO NOT LEAVE COOKED PULSES AT ROOM TEMPERATURE FOR MORE THAN ONE TO TWO HOURS AS BACTERIA CAN MULTIPLY
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FROZEN PULSES KEEP WELL IN THE FREEZER, Eat by the date as shown on the manufacturer's label
Five a-day
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One portion of cooked pulses is 80g, which is equivalent to around three heaped tablespoons
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Buying pulses
Pulses are sold dried, canned or frozen (sometimes they are sold fresh). There is little difference in the nutritional value between dried and canned beans, although salt is normally added to canned beans
Dried:
Inexpensive
Must be soaked before cooking
Boil for one to four hours, can cook quicker with a pressure cooker
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Controlling blood sugar
Pulses are low glycaemic index (GI) foods, so are good for those with heart disease, or who need to lose weight
Low GI foods do not cause a sharp rise in blood sugar, which means they are good for diabetics
Safety : kidney beans
Kidney beans contains a toxin called lectin which can upset stomachs and causes vomiting. Lentin is destroyed during cooking. Tinned kidney beans have already been cooked, so are safe
Three steps destroy toxin in dried kidney beans:
- Soak beans in water for 12 hours or more
- Drain and rinse the beans and cover with fresh water
- Boil for at least 10 minutes, then simmer for 45-60 minutes
Safety with soya beans
SOYA BEANS contain a toxin called a trypsin inhibitor. This can prevent you from digesting food properly. The toxin is destroyed by cooking. Tinned soya beans have already been cooked, so are safe
Three steps destroy the toxins in dried soya beans:
- Soak the dried beans in water for at least 12 hours
- Drain and rinse the beans, then cover them with fresh water
- Boil them for one hour, then simmer the beans for about two to three hours
Why eat pulses??
Benefits of Pulses are:
A great source of protein
Important for vegetarians and vegans who do not eat meat protein
Relatively cheap
A good source of iron
Starchy and add fibre to a meal
Are easy to store - often bought in tins
Gluten-free so are suitable for those who are gluten intolerant or have coeliac disease