Did you know the United Nations has declared 2016 the year of pulses? Yes, and for some very good reasons. On the interesting site, Fix.com (www.fix.com) I learned why the United Nations has jumped on the pulses band wagon.

But first, what are they? Pulses include many of the foods you’re very familiar with, including peas, lentils, chickpeas, all sorts of beans and broad beans.

By definition, pulses are simply the edible seeds of plants in the legume family that grow in pods. They come in a range of shapes, sizes, and colors and are harvested dry. They’re grown all over the world, but in North America we grow beans, lentils, peas, and chickpeas. No matter where they’re grown, however, they’re an important food group no matter where you live.

We should be eating more pulses for three simple reasons: they’re sustainable, efficient, and nutritious. The United Nations considers pulses the most sustainable way to feed the world. Consider their sustainability and efficiency, for instance:

• Pulses have a low carbon footprint. They actually pull nitrogen from the air to create their own type of fertilizer, so they don’t need the nitrogen fertilizers common to many crop productions. While most of the greenhouse gas emissions from crop production come from nitrogen fertilizer, pulses actually take nitrogen out of the air. The nitrogen-rich residue they leave behind enriches the soil for the next crop that’s planted.

• Pulses are very water efficient, partly because some of them adapt very well to dry conditions; peas and lentils in particular don’t drain the deeper soil of its water, allowing successful crop rotation.

And their nutrition profile is off the charts:

• Pulses are an excellent source of protein, fiber, and many essential nutrients.

• They help you feel fuller longer, so they help with weight management.

• Due to their low levels of saturated and trans fats, they’re also good for your heart.

• As a complex carbohydrate, they help keep blood sugar levels in check, helping you reduce the risk of or manage diabetes.

• Their high fiber and low fat content as well as the antioxidant vitamins they contain are even thought to help mitigate the risk of cancer.

• Pulses are a valuable alternative for those who suffer from Celiac disease or gluten intolerance.

Finally, besides being sustainable, efficient, and providing robust nutrition, pulses provide an income for farmers worldwide, thus contributing in a major way to the elimination of poverty with all its attendant hardships. In short, the more we make pulses a consistent part of our diet, the closer we come to that heavenly state of there being “no poor among us!”

I was first introduced to the pulse concept by a food-researcher friend who authored the book Original Fast Foods. In his book, Jim Simmons suggests that we soak and sprout our beans to boost the nutrition factor. We all know we should soak our beans overnight before cooking, but the additional step of sprouting them greatly increases the nutrition and almost eliminates any unpleasant gas-factor usually associated with beans.

After a night of soaking, it’s easy to sprout them in a glass quart jar. Just be sure to rinse the beans morning and night. Three days of sprouting usually does the job.

All this said, here are some healthy, delicious pulse recipes you can make for your family tonight!

PULSE TACOS (serves 6)

Pulse Filling:

2 tablespoons extra virgin olive oil

2 onions, thinly sliced

6 garlic cloves, finely chopped

2 teaspoons chili powder

1 teaspoon ground cumin

1 cup green lentils

1 (19-ounce) can beans or chickpeas, rinsed and drained

2 cups water

1 teaspoon salt

1/2 teaspoon hot pepper sauce

Taco Toppings:

1 head of Bibb or iceberg lettuce

12 hard taco shells

A few handfuls of grated cheddar or taco-blend cheese

1 jar salsa

1 large bunch of fresh cilantro, roughly chopped

2 limes, cut into wedges

1. Make the lentil bean filling. Splash the canola oil into a large skillet or sauté pan over medium-high heat. Toss in the onions, garlic, chili powder, and cumin. Sauté for 3 or 4 minutes, until the vegetables soften and the spice flavors brighten. Stir in the lentils, beans, water, and salt. Bring the mixture to a slow, steady simmer. Cover tightly and continue slowly cooking for approximately 35 minutes, until the lentils are tender. Stir in the hot sauce.

2. Assemble the tacos. Place a full leaf of lettuce into a hard taco shell. This will hold the fillings in when the hard shell inevitably breaks. Fill each taco with a heaping spoonful of the lentil bean filling. Pack with cheese, salsa, and cilantro. Serve with the lime wedges and share!

PULSE-LOADED SALAD (yield: 8 servings)

(Recipe courtesy of Jim and Colleen Simmons, Original Fast Foods)

1 cup each: sprouted adzuki, mung, and garbanzo beans (aka chickpeas)

2 cups soaked and barely sprouted grain such as tricale or wheat (OR cooked whole grain rice)

1 cup each: fresh corn kernels, peas, diced beets, and jicama

½ cup chopped red onion

½ cup diced red bell pepper

½ cup grated carrots

¼ cup sliced black olives

¾ cup chopped fresh cilantro

All other market-fresh vegetables of choice to desired amounts (tomato, cucumber, avocado, etc.)

¾ to 1 cup honey mustard

1 tablespoon Bragg’s Liquid Aminos

1 to 2 shakes hot pepper sauce

Combine honey mustard, Bragg’s, and hot sauce in a small bowl and mix well to make a dressing. Combine all remaining ingredients, except mixed leafy greens, into a large bowl and mix well. Serve over a bed of mixed leafy greens or with leafy greens inside a large wrap. Pour honey mustard dressing onto separate servings, as desired. Remaining pulse may be refrigerated for several days, provided that the dressing, tomatoes, avocado, and cucumbers are not added to serving portions until food is going to be eaten.

NOTE: You can also substitute frozen, canned, or cooked vegetables and beans for any of the fresh ones called for.

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