Pulses are the edible seeds of plants in the legume family.  The most common pulses are dried beans, chickpeas, lentils and dried peas.    

Both economical and sustainable, pulses are a great way to add filling protein and fiber to your diet. Pulses’ unique fiber makeup has been linked to lowering bad LDL cholesterol, improved blood sugar control, weight control and improved regularity. In addition, regular pulse consumption has been linked to a lower blood pressure. 

Five ways to add pulses to your daily diet:

•Start your day with pulses.  Lentils can be cooked with your morning oats or eaten alone cooked with milk, nuts and a drizzle of honey and cinnamon.  Cooked beans can be seasoned, mashed and spread on your morning toast. 

•Add to soups and stews.  Add one or more cups of cooked beans to your favorite soup to add color and filling fiber.  See the accompanying recipe for chickpea, chorizo and spinach soup, a great weeknight meal for a chilly winter night.  

•Stretch your meat budget with lentils.  You can swap half the weight of ground meat for cooked lentils when making meatballs, tacos, spaghetti sauce and more.  

•Use in baked goods.  Garbanzo bean flour has a mild taste with a variety of uses.  It can be used alone to make flatbread, or used in combination with other flours to make muffins, breads and more.  Cooked beans and lentils can be pureed and used to add fiber to sweets including cookies and brownies.

•Great for Snacking.  Many companies make roasted and seasoned pulses like chickpeas and peas. Their satisfying crunch makes them a great swap for potato chips, and their protein and fiber content will keep you feeling full.  Enjoy hummus, which is made with chickpeas, with raw veggies for another filling snack option.

Chickpea, Chorizo and Spinach Soup

Serves 4

All you need

•4 oz Spanish chorizo, cut into 1/4-inch pieces

•1 tbsp Hy-Vee Select extra-virgin olive oil

•3 large leeks, white and light green parts only, halved lengthwise, rinsed well and thinly sliced

•4 medium cloves garlic, finely chopped

•1/2 tsp ground cumin

•1 cup canned crushed tomatoes or tomato puree

•4 cups Hy-Vee low-sodium chicken broth

•1 (15 oz) can chickpeas, rinsed

•1/2 tsp paprika (regular sweet)

•1/4 tsp smoked paprika

•4 cups baby spinach

•1/2 tsp freshly ground pepper

All you do

1. Cook chorizo in a large pot over medium-low heat, stirring occasionally, until most of the fat melts out, about 5 minutes. Set aside to drain on paper towels; discard fat.

2. Add oil to the pot and place over medium heat. Add leeks and cook, stirring frequently, until just soft, 4 minutes. Add garlic and cumin and cook for 1 minute. Add crushed tomatoes (or puree) and cook, stirring frequently, for 2 minutes. Add broth, chickpeas and sweet and smoked paprika; bring to a boil. Reduce heat to a simmer, partially cover and cook for 20 minutes.

3. Add spinach, pepper and the reserved chorizo; cook, stirring, until the spinach is wilted, about 2 minutes.

Nutrition Facts per serving (2 tacos): 418 calories, 24g fat, 8g saturated fat, 389mg cholesterol, 498mg sodium, 32g carbohydrates, 5g fiber, 6g sugars, 20g protein.

Daily values: 14% vitamin A, 24% vitamin C, 23% calcium, 18% iron.

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.