Today is World Pulses Day, a day designated by the United Nations to recognise the significance and nutritional benefits of pulses. Celebrate these power proteins with a healthy sweet treat: vanilla chickpea fudge.
Pulses, which include chickpeas, lentils, and beans, as well as soya, peanuts, and many others, are some of the most nutritious crops in Mother Nature’s pantry.
Pulses are an inexpensive source of protein, vitamins, complex carbohydrates, and fibre, and are also highly beneficial for sustainable agricultural practices says nutritionist Lynne MacCallum.
“Traditionally and culturally, meat has always been associated with being a good protein source. But in recent years, the production costs have risen and with mass farming practices, there is a move towards more sustainable and health-conscious (protein) options. This is where plant-based proteins such as legumes can now shine.”
What are pulses?
Pulses are the edible seeds of plants in the legume family. A legume refers to any plant from the Fabaceae family, while a pulse is an edible seed from a legume plant (the terms legumes and pulses are sometimes used interchangeably, but they have different meanings). Common pulses include chickpeas, lentils, peas, and beans.
“[Pulses] They are like meat in nutrients, but with a lower iron content and with no saturated fat. It is full of antioxidants that prevent cell damage and ageing.”
Great for our bodies and the soil
Pulses have been consumed for at least 10 000 years and are a nutritious core staple of most diets around the world.
Pulses are an inexpensive source of protein, vitamins, complex carbohydrates, and fibre, as well as a significant source of vitamins and minerals, such as iron, zinc, folate, and magnesium. According to ProVeg SA, the phytochemicals, saponins, and tannins in pulses possess antioxidant and anti-carcinogenic effects, indicating that pulses may have significant anti-cancer effects.
ProVeg International is a food awareness organisation with the mission to reduce the global consumption of animals by at least 50% by 2040.
“Almost all national dietary guidelines around the world recommend the regular consumption of legumes and pulses,” the organisation said.
“These guidelines are governments’ recommendations for the composition of individuals’ diets. They serve as the framework for food, nutrition, health, and agriculture policies, as well as for programmes that foster healthy diets and lifestyles.”
Try out these pulse-celebrating recipes
Celebrate World Pulses Day with a recipe for vegan chickpea fudge. Vegan chef and cookbook author shares her recipe for scrumptious vanilla soft fudge using a surprise ingredient as its hidden power: chickpeas. It is very easy and fast to make, with just a few ingredients, filled with protein, and super tasty. No one will guess it is made from chickpeas!
Vetouli is a vegan chef and vegan cookbook author. She is developing recipes for ProVeg, she has a passion for Mediterranean cuisine and is confident that every recipe can be ‘veganised’.
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Ingredients
- 230g chickpeas cooked and drained
- 1 tbsp vanilla extract
- 2 tbsp hazelnut butter
- 50g agave syrup
- 120 ml melted shea butter or refined coconut oil
- 50g vegan chocolate chips optional
- 2 pinches salt flakes
Instructions
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1. Blend chickpeas in a blender or food processor until smooth, scraping down the sides of the container between pulsings. While blending, slowly add the vanilla extract, the nut butter, and agave syrup, until completely combined into a smooth mixture. Then slowly add the melted butter, while processing at high speed.
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2. Transfer the mixture to a square container about 15×15 cm, lined with parchment paper. Fold in the chocolate chips and gently smooth out the surface with a spoon. Sprinkle some salt flakes on top and chill for at least 4 hours in order for the fudge to firm up. Once firm, remove from the container, cut into squares, and serve.
