Peas be with you

MANILA, Philippines - They are called pulses peas, chickpeas, lentils, and beans. Members of the legume plant family, they are edible seeds that grow within pods. They are also called “wonder food” since they are a great source of protein, yet low in fat and cholesterol unlike meat, poultry, and eggs. Pulses are high in dietary fiber, complex carbohydrates, antioxidants, vitamins A and C, B-vitamins, and minerals such as folate, iron, calcium, potassium, and magnesium.

“They are a powerhouse of key nutrients,” says Dr. Ma. Josefina Sarino-Alfonso, head of the Magnetic Resonance Imaging Section of Cebu Doctors’ University Hospital.

Beans and legumes contain the important nutrients that have been recognized in preventing heart disease, cancer, and obesity. “Nine out of the top 10 diseases could be prevented by lifestyle changes, and all are affected by diet,” Dr. Alfonso remarks.

“Beans and other legumes have low-glycemic index. Such a diet has a broad range of health applications which include reducing the risk of cardiovascular disease, protecting against chronic diseases such as diabetes, obesity, and cognitive impairments,” Dr. Alfonso points out.

“They help regulate and stabilize blood sugar levels. The potassium and magnesium in pulses help lower blood pressure while the fiber controls and helps reduce blood cholesterol, so they are good for your heart. They are also good for people concerned with weight control. They are a good source of both water soluble and insoluble dietary fiber, which helps prevent constipation so toxic waste stays less time in the colon and may reduce cancer occurrence. Legumes have also been linked to longevity.”

Chef Jill Sandique notes the increased interest in pulses due to their health benefits and shares some of the different uses of pulses in various dishes. They readily absorb the flavors of spices and herbs, making them tasty and appealing. They can be made into soups and sauces, and add texture and flavor to many dishes. Pulses can be made into flour for bread and noodles.  “Anything you can do with wheat flour can be replaced or blended with pea flour,” says Chef Jill. She has also used bean flour to make muffins, bagels, donuts, and cookies.

Dried beans can be stored for up to two years at room temperature. Keep colored beans, such as red beans and yellow beans, out of the light. Dried beans are best soaked before cooking. “Unlike mongo beans, however, it is not necessary to soak lentils before cooking,” says Chef Jill. Some recipes she developed include US lentil soup with pork cracklings, US bean and squash soup, US bean salad with feta cheese and kalamata olives, fried US chickpea (also known as garbanzo) and bean patty with Creole mayonnaise, and US yellow pea and cornmeal buns.

Frozen beans as well as canned beans are just as good. “Look for the USDA quality seal,” Chef Jill suggests. She recommends the RAM brand. “US beans are non-GMO-guaranteed,” says Dee Richmond, PhD, senior project manager of the USA Dry Pea and Lentil Council.

The USADPLC, and the US Dry Bean Council are the leading US trade associations representing producers, processors, and exporters of US dry peas, lentils, chickpeas, and dry beans. Both organizations are active in product and market development activities throughout the world, particularly in Asia, Africa, and Latin America where pulses are important sources of nutrition for millions of people. A milling plant was put up in Thailand where Richmond is based.

“The Philippines is the number one market in Southeast Asia for peas and number two for beans,” says Richmond. “India is the biggest market for pulses in the world.”

US Bean and squash soup

3 tablespoons  olive oil

3 cloves garlic, minced

1 small onion, peeled and chopped

3 cups squash, diced

1 can US peas, drained

1 can US chickpeas, drained then peeled

2 cans US pork and beans

8 cups chicken stock or more

2 teaspoons fresh sage or basil, or to taste

1 cup grated Parmesan cheese

Salt and pepper, to taste

Toasted squash seeds, for garnish

Heat olive oil in a pot, then add the onion. Saute until translucent. Add the garlic and cook briefly. Add the squash and chicken stock.

Bring to a boil, then simmer for 15 minutes. Add the peas, chickpeas, and beans. Cook for another 15 to 20 minutes or until squash becomes tender. Add more stock, if necessary. Add the sage or basil. Season with salt and pepper. Stir in half of Parmesan cheese. Transfer to a serving bowl. Top with toasted squash seeds. Serve with the remaining Parmesan cheese. Makes 10 to 12 servings.