Have you bean looking for some protein packed lunch ideas? To celebrate Global Pulse Day, here are two pulse based recipes that are great for getting your protein and fibre in!
The post is sponsored by #GlobalPulseDay! Thanks for supporting the brands who help make this blog possible!
Did you know today is Global Pulse Day? To help celebrate, I’ve two recipes below that features one of my favourite type of pulse: the navy bean.
So what are pulses? According to Pulse Canada: Pulses are part of the legume family, but the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. Like their cousins in the legume family, pulses are nitrogen-fixing crops that improve the environmental sustainability of annual cropping systems.
One of my goals for 2017 was to introduce more protein and fibre into my diet while trying to reduce my carbon footprint. Adding more pulses to my diet fits the bill for both! If you want to get into the nitty gritty of how my carbon footprint is being reduced (I’m having ENV200 flashbacks learning about environmental impacts and nitrogen fixation!), you can read more here. I find that with pulses, due to their low glycemic index value, it makes me feel fuller for longer, preventing me from overeating. An alternative to meats are pulses too! When a recipe calls for meat and I don’t have any on hand, I throw in some beans.
For this recipe, you’ll need at least 2 bowls and a pot.
Tuscan Bean Salad
Ingredients
- 15 oz dry white navy bean
- 1 green pepper, sliced
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 1/2 red onion, sliced
- 2 garlic cloves, diced very finely
- 1 lemon, juice
- 6 oz prosciutto
- 6 oz asiago cheese, or cheese of your choice
- Splash of olive oil
- For the baggy: 2 pieces of parsley, bay leaf, cloves, black peppercorn
Instructions
- Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
- Place beans in a pot of water with at least 1 inch of water above the beans.
- In a cheese cloth, make a little baggy with 2 pieces of flat parsley sprigs, bay leaf, clove, and crushed black peppercorn and place in the pot of beans to simmer.
- While the beans are simmering on medium heat, slice up the peppers, onions, and garlic.
- Once the beans are ready, throw out the baggy of herbs and peppercorn, drain, and let the beans cool.
- While the beans are cooling, shred your cheese into the bowl containing the vegetables.
- Once the beans have cooled, add the beans into the bowl, pour in a splash of olive oil.
- Add some of the juice from the lemon onto the beans and season with salt and pepper.
- For the prosciutto, slice it up and add it when you are ready to serve.
Notes
Nutrition Per Serving
For this recipe, you’ll need at least 2 bowls, a pot, and a skillet. I’ve made this Tuscan Bean Soup a million times and it is definitely on my favourite ways to get protein and fibre in!
Tuscan Bean Soup
Ingredients
- 500 g navy beans
- 8 cups chicken stock
- 1 bay leaf
- 1 small white onion, diced
- 5 cloves garlic, minced
- 6 pieces bacon, finely diced
- salt and freshly-ground black pepper , to taste
Instructions
- Start off by soaking your beans overnight. (Alternative: use a quick soak method or use canned beans).
- Place beans in a pot of water with the chicken stock.
- While the beans are simmerimg, dice the onions and mince the garlic.
- On a skillet, cook your bacon. After the bacon has been cooked, place the bacon aside and while the bacon grease is still in the skillet, pour in the garlic and onion to cook. This gives the soup a bit of extra flavour ;)
- Pour in the onion, garlic, bay leaf, the cooked pancetta or bacon. Add in salt/pepper to taste if necessary. Stir to combine. Continue cooking the soup until it reaches a simmer. Let the soup simmer for 10-20 minutes or until the beans are cooked throughly.
Nutrition Per Serving
So come celebrate #GlobalPulseDay with us and pick up some pulses to make for dinner tonight!
[Tweet “Two Protein Packed Lunch Ideas #GlobalPulseDay #LovePulses”]
QOTD: What is your favourite pulse? How do you incorporate pulses into your diet?
Other places to connect with me
Instagram: @runcarmyrun @curiouslychasing @carmyshungry
Twitter: https://twitter.com/runcarmyrun
Facebook: http://www.facebook.com/carmyycom
Email: [email protected]
Vlogs/Recipe Videos: Youtube
pin it for later
ACKTIVE LIFE
These recipes look AWESOME! I love all beans and cannot wait to try both of these sometime soon…Thanks for sharing!
Connie Wong
The salad is amazing !!!!!!!!!!
Carmy
Yay! Glad you enjoyed it! Did you put the prosciutto in it??
Ange // Cowgirl Runs
I LOVE me some beans! Black beans are my #1 choice, but I also enjoy navy beans.
Liz @ I Heart Vegetables
Both of those sound amazing!!! I love white beans. They flavor + texture is so perfect!
Deborah @ Confessions of a mother runner
I love eating lots of different types of beans and as you say, great sources of fiber. I love how versatile they are too
GiGi Eats
I really did love soup when I could eat them! Sadly, I can no longer- but this looks delicious! :)
Sarah
Such a great idea and I have so many Northern White Beans and other beans in the cupboard that were picked up on accident (I wanted garbanzo beans/chickpeas) that I need to use up.
Jodi @ Create Kids Club
These look so delicious! I am a big fan of lentils and can’t wait to try these out!
dixya @food, pleasure, and health
i dont know why i dont use navy beans that often..both the recipes look delicious!
Kristin
Yummy meal ideas! I love how cheap and easy meals with beans are, and I don’t make them nearly enough. Thanks for the inspiration!
abbey sharp
I Looove chickpeas! I always roast them with different flavours as my go to snack, or bake with them too! So versatile and nutritious
Chrissy
I’m a fan of beans but should probably find ways to prepare more dishes with them. I don’t use navy beans much but do really love chick peas.
Mikki
I love beans. When people find out that I eat mostly plants they automatically say, but where do you get your protein.. and I say BEANS!! Lol. This looks delicious!