Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer. Pulses are a versatile, easy-to-prepare ingredient that can be used in entrees, salads, breads and desserts.

Role of Pulses in a Healthful Diet

Pulses are a type of legume (seeds that grow within pods). Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas. Pulses provide protein, dietary fiber, and many vitamins and minerals. They also contain “phytochemicals” (plant chemicals), which may reduce the risk of certain types of cancer and other diseases.

The amount of food you need from each food group varies depending on your age, gender and physical activity. Pulses can count either toward the “Vegetable Group” recommendation or toward the “Protein Foods Group” recommendation. Nutrition experts recommend 1.5 cups of beans, peas or lentils per week as part of a 2,000 calorie diet.

The recommendations for the Vegetable Group are in cups. On average, an adult needs about 2.5 to 3 cups of vegetables per day.

• 1 cup of whole or mashed cooked peas or lentils = 1 cup of vegetables.

The recommendations for the Protein Foods Group are in ounce equivalents. On average, an adult needs 5 to 6.5 ounce equivalents from the Protein Foods Group daily.

• ¼ cup of cooked chickpeas, lentils or split peas = 1 ounce equivalent

• 1 cup of split pea soup = 2 ounce equivalents

• 1 cup of lentil soup = 2 ounce equivalents.

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