When it comes to what you eat, few food groups offer as many benefits as pulses, or legumes. High in protein, rich in fibre and low in fat, they enhance your meals with flavour and texture but also offer substantial health points. From helping to increase your protein intake and improving heart health to supporting digestion and managing blood sugar, pulses deserve a spot on your plate. Just add to soups, salads, curries, dips and casseroles for an easy nutritional boost. Best of all, there’s no need to go to a specialty store: you can get them at your local supermarket, like these ones from McKenzie’s.
Lentils
Lentils are an excellent source of plant-based protein, with a single cup providing about 18 grams. As well as being packed with dietary fibre – which aids digestion and helps maintain steady blood-sugar levels – they’re also rich in folate and potassium, both which contribute to heart health. Studies have also shown that regular consumption can help lower cholesterol and blood pressure, making lentils a great all-rounder.
Chickpeas
Incredibly versatile, chickpeas can be roasted for a crunchy snack, blended into hummus, or added to soups and salads. One cup contains about 15 grams of protein and 12 grams of fibre, which supports a healthy digestive system to help keep you regular. They’re also a good source of iron, magnesium, calcium and zinc, which are vital for bone health as well as maintaining a robust immune system.
Black beans
A staple in Latin American diets, black beans are renowned for their high antioxidant levels. This includes anthocyanins, which help protect cells against damage from free radicals, reducing the risk of chronic diseases such as cancer and heart disease. A single cup provides about 15 grams of protein and 15 grams of fibre, and their low-glycaemic index helps slow the absorption of sugar into the bloodstream, which is beneficial for managing diabetes.
Green split peas
Fresh or dried, green split peas are a nutritious addition to any dish. Not only are they a good source of plant-based protein and fibre, but they also boast a wide range of vitamins and minerals, including vitamins A, C, and K, which support healthy vision, and B vitamins for energy. One cup provides about eight grams of protein and seven grams of fibre and the antioxidants in peas also help to maintain glowing skin by fighting oxidative stress and promoting collagen production.
Red kidney beans
A rich source of protein and fibre, red kidney beans are also loaded with essential nutrients like phosphorus and potassium. One cup of cooked beans offers about 15 grams of protein and 13 grams of fibre alongside complex carbohydrates and iron which provide a sustained energy boost, making them ideal if you’re active. Kidney beans also contain molybdenum, a trace mineral that helps to detoxify the body.
Pinto beans
Small but mighty, pinto beans are a top source of protein, complex carbohydrates and fibre. One cup offers around 15 grams of protein and 15 grams of fibre as well as essential nutrients such as folate, manganese and copper. The carbohydrates deliver a steady energy supply (making them a great lunch choice for beating the afternoon slump) while also helping to stabilise blood-sugar levels.
Celebrating over 170 years in Australian kitchens, our passion at McKenzie’s Foods is providing you with essential ingredients so that you can create precious food memories with family and friends. Proudly Australian owned for over six generations, our products can be found in every kitchen and are available across all major supermarkets.
