1 Portfolio point = 1/2 cup beans (cooked/canned), 1 cup green peas, 1/2 cup chickpeas (cooked/canned), or 1/2 cup lentils (canned/cooked)

What are pulses?

  • Pulses are the dried seeds of certain legume plants.
  • Common types of pulses include: lentils, beans, peas, and chickpeas.

Why are pulses a part of the Portfolio Diet?

Pulses are a good source of plant protein which has been shown to lower LDL cholesterol (“bad” cholesterol). Pulses are high in fibre and low in saturated fat which is also beneficial for heart health.

Portfolio Diet Plant Protein Servings & Points

  • Aim for 50 g of plant protein each day.
  • 10g of plant protein can be found in:
    • ½ cup beans (cooked/canned)
    • 1 cup peas, green 
    • ½ cup chickpeas (cooked/canned)
    • ½ cup lentils (cooked/canned)

*Each serving above equals 1 Portfolio point

Pulses Purchasing Tips 

  • Choose canned or dry beans 
  • If purchasing canned beans, try to find cans that say ‘low sodium’ 
  • Dry beans can be purchased in bulk

Pulses Preparation Tips 

  • Canned beans: drain and rinse pulses well
  • Dry beans: Rinse pulses well. Soak dry beans (whole peas and chickpeas for 8-10 hours, covered, before cooking).
    • Lentils and split peas do not need to be soaked. 
    • Discard soaking water. Drain pulses and rinse well. Place in pot and cover with water. Bring to boil and simmer pulses until tender.
    • Cooking time will vary depending on the pulse (20 minutes – 4 hours).
  • Cooked pulses = 2-3 times the amount when dry

Pulses Recipe Ideas

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