Pulses — beans, lentils, chickpeas and peas — are high in protein and fibre, low in fat, very cheap and count towards your 5 A Day.
Nutrition at a glance (per 100g cooked)
| Pulse | kcal | Protein | Fibre |
|---|---|---|---|
| Green lentils | ~105 | ~9g | ~4g |
| Chickpeas | ~130 | ~7g | ~5g |
| Black beans | ~115 | ~7.5g | ~7g |
| Kidney beans | ~100 | ~7g | ~6g |
Three heaped tablespoons (about 80g) count as one of your 5 A Day — but only once a day, however many you eat.
Tins vs dried
Tinned pulses are ready to use; rinse them to remove excess salt. Dried pulses are cheaper but need soaking and cooking. Dried red kidney beans must be boiled vigorously for at least 10 minutes to destroy a natural toxin.
Reducing wind and bloating
Increase portions gradually, rinse tinned pulses well and drink plenty of water. Your gut adapts over a few weeks.
Ten easy ways to eat more
- Add lentils to bolognese and chilli.
- Chickpeas in curries and salads.
- Homemade hummus.
- Bean burritos.
- Lentil soup.
- Roasted chickpea snacks.
- Butter beans in stews.
- Black bean brownies.
- Dal with rice.
- Baked beans on toast.