Health in a Handbasket: Pulses


In this week's Health in a Handbasket with the American Diabetes Association, Emily Cope, R.D. explains what "pulses" are and how to incorporate them into your daily diet.

Walnut Lentil Salad
Try adding chopped cucumber, broccoli, pea pods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.
Prep Time: 20 minutes
Nutrition Facts
Serving Size: 1 cup
Calories 290
Carbohydrate 35 g
Protein 14 g
Fat 12 g
Saturated Fat 1.5 g
Sugars 6 g
Dietary Fiber 12 g
Cholesterol 0 mg
Sodium 15 mg
Potassium 695 mg
This Recipe Serves 8

2 cups lentils
6 cups water
Zest and juice of 1 large lemon
1 clove garlic, minced or grated
1 Tbsp. minced fresh parsley
1 tsp sweet curry powder
1 Tbsp. honey
1/4 cup olive oil
1 medium yellow or orange bell pepper, seeded and diced
1 cup grape tomatoes, halved
1/2 cup toasted chopped walnuts
2 cups mesclun or mixed baby field greens

Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
Add the remaining ingredients and toss to coat.

Cowboy Bean Fritters
Serve the fritters with some dipping options like salsa and non-fat plain Greek yogurt

Nutrition Facts
Serving Size: 3 fritters
Calories 115
Carbohydrate 20 g
Protein 6 g
Fat 1 g
Saturated Fat 0.1 g
Sugars 2 g
Dietary Fiber 5 g
Cholesterol 0 mg
Sodium 350 mg
Potassium 210 mg
This Recipe Serves 20

1-Â 3/4 cup all-purpose flour
2 teaspoons baking powder
 1/2 teaspoon cumin
2 teaspoons salt
 1/2 teaspoon black pepper
4 egg whites, lightly beaten
1 cup salsa
2 16-ounce cans black beans, rinsed and drained
1 tablespoon canola or vegetable oil, plus extra if needed

In a large bowl, combine flour, baking powder, cumin, salt, and pepper. Add egg whites and salsa; mix well, then stir in black beans.
In a large skillet over medium-high heat, heat 1 tablespoon oil. Pour 1 teaspoon batter per fritter into skillet, cooking several fritters at one time, but not overcrowding them. Cook 1 minute, then turn fritters and lightly flatten with a spatula; cook 1 to 2 additional minutes or until browned on both sides. Repeat with remaining batter, adding more oil as necessary.

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