Pulses 101
Intro, tips and tricks and all about the basics of Pulses
with Dee Richmond of Agrisource Thailand
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| What you need to know about U.S. Pulses |
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Dee Richmond of Agrisource Thailand
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The U.S. Pulses Bangkok Trail
U.S. Pulses sprouting in Southeast Asia: Supported by a communications campaign, consumption of pulses in the United States tripled during 2016. Now that it is being promoted in Southeast Asia, a similar upward trend in pulse consumption is in.
Watch Ms. Dee Richmond as she talks about U.S. Pulses
Some pulses are produced in the Asia Pacific Region. Myanmar is actually one of the large producer and exporter of pulses. But, also imports a significant amount of U.S Pulses. In Thailand, the U.S Pulses like red bean are found in snacks and desserts, but little did I know that also here in Thailand, (where looking good is pretty normal) the U.S. white bean is an active ingredient in some of its trendy cosmeceuticals. Oh wow! OK, enough with admiring their skincare. Meanwhile, the Philippines is the largest importer of pulses in the region. From snacks, desserts, and home-cooked meals, Pulses are always present. Green and yellow peas are popular snacks in Indonesia, Singapore, and Vietnam.
Back Story: In 2016, The U.S. Ambassador of the Philippines, Philip Goldberg, held a trade reception at his residences featuring U.S Pulses. The trade reception follows the United Nations declaration of the year 2016 as the "International Year of Pulses"
The Basic Preparations for U.S. Pulses
Cold Soaking | Hot Soaking | Soaking under Pressure
Watch Chef Norbert explains the basic preparations for Pulses
Cold Soaking or commonly known the Traditional Soak
Hot Soak | Quick Soak
Pressure Soaking
Always discard the soaking and prepping water.
Replace it with fresh water for cooking.
Actually, I've been meaning to ask about this one. Wouldn't it be nice if the soaking water will serve as broth? and maybe it'll add more flavor?
Do I really have to Soak Pulses?
Do I? Do I??
That's another question that I have in mind. Why do I have too?
4-8 hours of Soaking Time for U.S Dry Beans
Whole Dry Beans, Black Beans, Navy Beans, Kidney Beans,
Black Eyed Beans, Lima Beans and Cranberry Beans (Borlotti)
Soaking Time for U.S. Lentils and Peas
U.S Chickpeas aka Garbanzos Beans for 8-12 hours
U.S. Whole Green Peas for 4-8hours
But, not all U.S. Pulses need to be soaked.
This goes out to Yellow Split Peas and Split Red Lentils, Also not requiring soaking the Whole Green Lentils but it's recommended.
"Soak and Cook Separately"
Cooking Time for U.S Dry Beans
U.S Pinto Beans, Black Beans, Navy Beans, Kidney Beans for 1.5 hours
U.S. Lima Beans for 1 hour
Black Eyed Beans and Cranberry Beans for 45 minutes
Cooking Time for U.S. Peas and Lentils
U.S. Whole Green Peas for 1 to 1 hour and 30 minutes + 30-60 minutes soaked
U.S Yellow Split Peas for 1-2hours + 30-40minutes soaked
U.S. Split Red Lentils for 10 minutes
U.S Whole Green Lentils for 10-13 minutes
In the United States, pulses are found in soups, salads and some home-cooked meal.
But never as a snack or chips as what Asians were more likely to be munching on.
Cold Soaking | Hot Soaking | Soaking under Pressure
Watch Chef Norbert explains the basic preparations for Pulses
Cold Soaking or commonly known the Traditional Soak
Soaking Ratio 3:1 | 3 part water 1 part U.S. pulses at room temperature. Room temp. is a must because Hot water may cause the beans to taste sour, and cold water slows rehydration taking more time for the beans to cook. *Discard the original soak water.
This technique is quicker than traditional soaking. It is for those who are always in a hurry but still liking the classic prep, like most chef's and like my grandma's and grandpaps. Wanting the fastest way possible yet not compromising the quality and taste. For this method, simply cover the bean with water and boil for 2 minutes, cover pot and soak for 1 to 2 hours. *Discard original soak water and wash the U.S. pulses and replace with fresh water before cooking.
The Express Way - This I say is the way I most like and most probably do. This method is so perfect for people like me, who keeps forgetting to prepare something in advance. Just kidding:P But seriously, this process is meant for working professionals who're always on the go and for people without patience. hahaha! again oh so me! So as this method is quickest, here's how: Cover the beans with 7cm of water bring up the pressure and cook for 5 minutes. Remove the pot from the heat and let the pressure drop naturally. *Discard the water and wash the U.S. Pulses then voila, you're good to go and proceed with your recipe :)
Replace it with fresh water for cooking.
Actually, I've been meaning to ask about this one. Wouldn't it be nice if the soaking water will serve as broth? and maybe it'll add more flavor?
Do I really have to Soak Pulses?
Do I? Do I??
That's another question that I have in mind. Why do I have too?
Here's why: Pre-soaking helps pulses to cook more evenly and become completely tender all the way through. Also, soaking of pulses reduces cooking time resulting in having more nutrients. And here's another, the longer you soak your pulses the more natural sugar dissolves making pulses easier to digest.
4-8 hours of Soaking Time for U.S Dry Beans
Whole Dry Beans, Black Beans, Navy Beans, Kidney Beans,
Black Eyed Beans, Lima Beans and Cranberry Beans (Borlotti)
Soaking Time for U.S. Lentils and Peas
U.S Chickpeas aka Garbanzos Beans for 8-12 hours
U.S. Whole Green Peas for 4-8hours
But, not all U.S. Pulses need to be soaked.
This goes out to Yellow Split Peas and Split Red Lentils, Also not requiring soaking the Whole Green Lentils but it's recommended.
"Soak and Cook Separately"
Cooking Time for U.S Dry Beans
U.S Pinto Beans, Black Beans, Navy Beans, Kidney Beans for 1.5 hours
U.S. Lima Beans for 1 hour
Black Eyed Beans and Cranberry Beans for 45 minutes
Cooking Time for U.S. Peas and Lentils
U.S. Whole Green Peas for 1 to 1 hour and 30 minutes + 30-60 minutes soaked
U.S Yellow Split Peas for 1-2hours + 30-40minutes soaked
U.S. Split Red Lentils for 10 minutes
U.S Whole Green Lentils for 10-13 minutes
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| For more info: visit USA DryPea & Lentil Council |
Cooking times are difficult to predict. Some factors affecting the cooking time are the age of the pulses, variety, size, the soaking, cooking water, and the heat source. Do Not Add Salt. Salt toughens the U.S. Pulses during the cooking process. If you really need to put salt, add it when the beans are almost tender. Acid rich ingredients such as ketchup, tomatoes, and wine can prevent U.S. Pulses from becoming tender. Same goes with citrus fruits and vinegar.
| Pulses and Sustainable Agriculture |
Plant Fixing Nitrogen: Pulses draw nitrogen from the air, resulting in not needing nitrogen fertilizers. Since converting nitrogen into nutrients, pulses makes the soil more fertile. Also, pulses are the most water efficient source of protein. 1 pound of pulses only requires 43 gallons of water to grow. Pulses are both environmentally-sustainable and healthy.
Pulses in Packs, Cans, and Jars
Products made from Pulses that are available in Southeast Asia
Products made from Pulses that are available in Southeast Asia
In the United States, pulses are found in soups, salads and some home-cooked meal.
But never as a snack or chips as what Asians were more likely to be munching on.
The Future of Food
Until the end of 2016, the Global Pulse Confederation celebrated, raised awareness, and promoted consumption of pulses at events all over the world. As I mentioned in my previous post, in the United States, consumption of pulses was tripled. ( From 300,000 metric tons to 900,000 metric tons. ) Eating healthy and Clean living are becoming a trend all over the world. Also, pulses play an important role in healthy eating as well as sustaining the environment, they also hold potential for the future of food.
🌾 Pulses are an excellent source of protein, fiber and good kind of carbs.
🌾 Contains essential nutrients like iron, zinc potassium, magnesium, and selenium.
🌾 Also, Pulses is naturally Gluten-free 😉
🌱 Incorporating pulses in your diet may lower the risk of cardiovascular disease.
🌱Pulses can also improve your heart health by lowering cholesterol levels.
🌱Since it is high in potassium, it can lower your blood pressure by counteracting the effects of sodium. 😉
🍀 Pulses have a low glycemic index, resulting in lower blood sugar levels.
🍀 Pulses are an inexpensive source of protein containing 3x more protein than any other grains.
🍀 Also a good source of folate, which essential in producing and maintaining new cells, and is important in pregnancy and infancy. 😉
Pulses are more than just a protein,
Pulses are the future of food.
Special Thank's to the following;
Agrisource | USA Dry Pea & Lentil Council | US DryBean Council
U.S. Embassy Bangkok | Pulses Association of The Philippines
Agrisource | USA Dry Pea & Lentil Council | US DryBean Council
U.S. Embassy Bangkok | Pulses Association of The Philippines
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