Replacing Meat With Pulses And Beans
Replacing Meat With Pulses And Beans – Replacing some meat or meat products, or extending meat dishes with pulses, nuts or seeds, are good ideas. Vegetarians, in particular, should eat at least 30g (1oz) pulses per day. Pulses are fantastically versatile, low in fat, high in protein and ﬁber. Yet most people don’t eat enough of them. Combined with cereal products (like bread or pasta) and grains (rice, couscous, etc), beans provide amino acids (the building blocks of protein) in the right proportions to make them an excellent vegetarian protein alternative to meat.
Beans also provide B vitamins for healthy nerves and digestion, ﬁber and minerals such as iron to help prevent anaemia. And soy protein has other health beneﬁts too.
Ways of using more beans and pulses
– Baked beans are a good convenience food and they can be put in sauces and casseroles.
– Take advantage of other canned pulses (such as red kidney, cannellini and ﬂageolet beans) because starting from scratch involves long cooking times, especially for chickpeas and soy beans.
– Pulses can form the basis of soups (such as minestrone), stews and casseroles.
– Cooked beans and lentils make very tasty salads – add celery, carrot, parsley, sweet corn and spring onions, and bind with a fromage frais or yoghurt dressing, or a low-fat vinaigrette.
– Ethnic dishes offer exciting ways to enjoy pulses. For example, you could try dhal and other lentil and pulse curries, Mexican tacos and refried beans, and Chinese or Japanese recipes that use tofu (bean curd) and tempeh (both made from soy beans).