High in fibre and bursting with essential nutrients, pulses are gaining recognition as a modern superfood by health experts worldwide. But what exactly are pulses, and why should you make them a staple in your daily diet? Nutritionist Sarah Di Lorenzo recently appeared on Sunrise to demystify these questions and share practical recipe tips for incorporating these complex superfoods into your meals.
The Humble Superfood Hiding in Your Pantry
Pulses, which include lentils, chickpeas, beans, and peas, are often overlooked despite their impressive health benefits. They are rich in protein, fibre, vitamins, and minerals, making them an excellent choice for supporting digestion, heart health, and overall wellness. Their versatility in cooking allows for easy integration into various dishes, from salads to hearty curries.
Simple and Delicious Pulse Recipes
Here are two easy-to-follow recipes that showcase the culinary potential of pulses, perfect for busy weeknights or nutritious meal prep.
Lentil Salad
Serves: 4 as a side, 2–3 as a main
Ingredients for Salad:
- 2 cups cooked green lentils (about 1 cup dry, or canned)
- ½ cup diced cucumber
- ½ cup quartered cherry tomatoes
- ¼ cup sliced pitted Kalamata olives
- ¼ cup chopped spring onions
- 2 tbsp minced fresh dill
- 2 tbsp minced fresh parsley
- ⅓ cup crumbled feta
Ingredients for Dressing:
- 2 tbsp apple cider vinegar
- 2 tbsp Dijon mustard
- 2 tbsp fresh lemon juice
- 1 tbsp honey (or maple syrup)
- ¼ cup extra‑virgin olive oil
- ½ tsp salt
- ¼ tsp ground black pepper
Method:
- Cook lentils according to packet directions until tender but not mushy, then drain and cool completely.
- In a large bowl, combine cooled lentils with cucumber, tomatoes, olives, spring onions, dill, parsley, and feta.
- In a small bowl, whisk together vinegar, Dijon, lemon juice, honey, olive oil, salt, and pepper until emulsified.
- Pour dressing over the salad, toss to coat evenly, and adjust seasoning as needed. Serve chilled or at room temperature.
Chickpea Curry
Serves: 6
Ingredients:
- 2 tbsp coconut oil
- 1 onion, finely chopped
- 3 cloves garlic, finely chopped
- 2 tbsp curry powder
- 1 tsp ground cumin
- 1 × 400 g can crushed tomatoes
- 1 × 400 ml can coconut milk
- 2 × 400 g cans chickpeas, drained and rinsed
- Salt and pepper, to taste
- Fresh coriander and lime wedges, for serving
- Brown rice or cauliflower rice, for serving
Method:
- Heat coconut oil in a large pot over medium heat. Add onion and garlic, cooking for 5–7 minutes until soft.
- Stir in curry powder and cumin, cooking for 1–2 minutes until fragrant.
- Add crushed tomatoes and bring to a gentle simmer.
- Pour in coconut milk, stirring to form a smooth sauce.
- Add chickpeas, simmer on medium–low heat for 10 minutes, then season with salt and pepper.
- Serve hot, topped with fresh coriander and lime wedges, over rice or with warm bread.
Why Include Pulses in Your Diet?
Incorporating pulses into your daily meals can offer numerous health advantages. They are low in fat, help regulate blood sugar levels, and contribute to sustainable eating practices due to their low environmental impact. With recipes like these, adding pulses to your diet is both simple and delicious, making it easier than ever to reap their superfood benefits.
