Know your pulses…
1 CHICKPEAS
Also known as garbanzo beans, these have been found to help with weight control. In an Australian study, adults who ate 100g chickpeas a day for four weeks ate fewer processed snack foods and felt fuller than when they didn’t include them in their daily diet.
2 HARICOT BEANS
If you want to boost your iron intake, these are a great choice. A 120g serving (half a large tin) provides more than a fifth of the recommended daily amount of iron.
3 BLACK-EYED PEAS
These are a particularly rich source of the B vitamin folate, making them a good food for women planning a baby and in the first 12 weeks of pregnancy. Just 100g provides more than the recommended daily amount of 200mcg folate.
4 BUTTER BEANS
Sometimes called lima beans, these have one of the lowest calorie contents of all pulses: just 77kcal in 100g compared with 141kcal in soya beans, for example. This makes them a good choice for people watching their weight.
5 LENTILS
All lentils are packed with nutrients, but for an extra boost go for green and brown ones over red lentils, as they contain twice as much fibre and roughly a third more potassium, phosphorus, iron and copper.
6 SPLIT PEAS
These are simply dried peas. The skins are removed and the peas ‘split’ naturally. There’s little difference nutritionally between yellow and green ones.
7 KIDNEY BEANS
There’s a whole family of different kidney-shaped beans, including cannellini, flageolet and red kidney. Red kidney beans are true stars for fibre, containing more of this nutrient than most other beans. Just half a large tin (120g drained weight) provides a third
of the fibre needed by adults a day.
of the fibre needed by adults a day.
8 BORLOTTI BEANS
Sometimes called cranberry beans, these are popular in Italy and Portugal. Like all pulses, they’re a good source of fibre and protein.
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