If you’ve never heard of pulses you are not alone. The United Nations declared 2016 the International Year of Pulses as a way to increase public awareness of the nutrition benefits of pulses as part of sustainable food production.

So what is a pulse?

Pulses are part of the legume family– nitrogen-fixing plants like peas and beans, soybeans, peanuts, alfalfa and clover. The term “pulse” refers only to the edible dried seeds of some legume plants. Dried peas, edible beans, lentils, and chickpeas are some of the most common varieties of pulses.

Every serving of pulses packs a surprising array of nutrients, including antioxidants, folate, iron and potassium. They are naturally low in fat and sodium. And they are an especially good source of protein and both soluble and insoluble fiber. These attributes not only help boost fullness and satiety which can enhance weight loss, but higher pulse consumption has also been linked to better blood sugar regulation, lower blood pressure, lower cholesterol levels and reduced risk of diabetes, heart disease and certain cancers.

In addition to being nutritious, pulses are an easily sustainable crop to feed populations worldwide. They serve as a natural fertilizer by enriching the soil where they’re grown and can withstand drought and frost. They are an inexpensive protein option which can be stored and transported easily.

The 2015 Dietary Guidelines for Americans recommend consuming 1.5 cups of dried beans, peas and lentils (pulses) per week for a 2,000-calorie eating pattern. This includes cooked-from-dry or canned items such as kidney beans, white beans, black beans, red beans, lentils, chickpeas, split peas, edamame (green soybeans), and pinto beans. It does not include green beans or green peas.

Ways to increase dried beans and peas in everyday eating:

• Add dried beans to soup. Think beyond the traditional bean soup and chili and add to vegetable- and tomato-based soups. Try new soup recipes that include dried beans.
• Experiment with beans you have never eaten and learn more about cooking dried beans. They can easily be cooked in a pressure cooker, slow cooker or on the stovetop, and some varieties don’t need presoaking.
• Add beans to salads. They are delicious added to any vegetable-based salad such as a tossed salads and pasta salads.
• Add to any taco/Mexican dishes, casseroles, and even egg dishes.
• Be adventurous. Check out the recipe section of the International Year of Pulses website from the U.N. Food and Agriculture Organization at www.fao.org/pulses-2016/recipes/en/. It includes a variety of interesting and exotic bean recipes from around the world.