USA Pulses
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Talking about pulses: protein-packed beans, dry peas, lentils & chickpeas! Recipes, nutrition + more! Check out our website for more information!
The USA Dry Pea & Lentil Council (USADPLC) represents the nation's dry pea, lentil and chickpea industry members as well as promoting these products around the world. The primary growing regions are in the northern tier states of Washington, Idaho, Montana and North Dakota.
06/19/2026
We’re leaning into our love for the Mediterranean Diet and falafel – which is made by blending cooked chickpeas or other pulses with fresh herbs, garlic, and spices – is a classic dish to celebrate the season.
Inspired? Here’s a recipe for Baked Falafel Pitas, with crispy falafel tucked in a warm pita with fresh veggies and a creamy sauce.
Try the recipe from Sammi Haber Brondo, MS, RD, here: https://pulses.org/us/recipe/baked-falafel-pitas/
Spicy Mango Black Bean Taco Bowls. 🌶🥭
Tacos, summer fruit, and a colorful grain bowl all in one – what more could you need? Sweet mango, smoky black beans, avocado, and spicy crema in every bite.
Serves: 4
Ingredients:
Spicy Black Beans:
2 Tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
2 cans black beans, drained and rinsed
1 tsp. cumin
½ tsp. chili powder
Zest + juice of 1 lime
¼ tsp. sea salt
Mango Salsa:
1 ripe mango, diced
¼ cup red onion, diced
¼ cup cilantro, chopped
Juice of ½ lime
Pinch salt
Spicy Crema:
½ cup sour cream or Greek yogurt
1–2 tsp hot sauce
Juice of ½ lime
Pinch salt
For the bowls:
2 cups cooked rice
1 avocado, sliced
1½ cups shredded red cabbage
Cilantro + lime wedges
Directions:
Salsa: Toss mango, red onion, cilantro, lime juice, and salt.
Crema: Stir sour cream, hot sauce, lime juice, and salt until smooth.
Beans: Sauté onion in olive oil until soft. Add garlic, black beans, cumin, chili powder, lime zest + juice. Warm through.
Build the bowls: Rice → black beans → mango salsa → avocado → cabbage.
Finish: Drizzle spicy crema and add extra cilantro + lime.
06/15/2026
PSA: adding pea protein powder to your smoothie brings plant protein, fiber, and lasting satiety, so you stay fueled longer without the crash. This Chocolate Pea Protein Shake from is the creamy, chocolatey proof!
One serving provides:
13g of fiber
19g protein
0g added sugar
Try it ASAP: https://pulses.org/us/recipe/chocolate-pea-protein-shake/
06/12/2026
Looking to upgrade your crostini board? ✨
Try split pea pesto for a fresh twist on a classic appetizer.
This bright, herby pesto gets an extra boost from split peas, adding plant protein and fiber while keeping that rich, savory flavor we all love. Spread it on toasted bread and layer with your favorite toppings for an easy, crowd-pleasing bite.
Ingredients:
½ cup split peas, cooked
¼ cup pine nuts, toasted
2 cups basil, fresh
2 cloves garlic, roughly chopped
½ cup parmesan cheese, shredded
1 tsp salt
½ cup olive oil
Instructions:
Combine the split peas, pine nuts, basil, garlic, Parmesan and salt in a food processor. Pulse for about 10 seconds until roughly chopped and combined.
Slowly add the olive oil, with the food processor running, stopping to scrape down the sides of the bowl as needed.
Continue to pulse until mixture reaches desired consistency.
Use immediately as pasta sauce or spread on crostini or crackers with your toppings of choice.
Transfer unused portions to airtight container and store in the fridge for up to 2 weeks.
06/10/2026
The easiest nutrition upgrade? Add more beans to your plate. 🫘
Here’s why, and tell us your favorite kind of bean in the comments!
💪 Tiny but mighty, beans are packed with protein, iron, folate, complex carbohydrates, and resistant starch
🌾 They’re fiber superstars too, with most beans delivering around 7–9g of fiber per serving
🧑🌾Most beans (and other pulses!) eaten in the U.S. are grown by American farmers, making them a nourishing choice that also supports domestic agriculture
🥗 Think of fiber layering as adding beans to meals that already have plants, like grain bowls, salads, or tacos
🌈 Fibermaxxing takes it one step further: stacking fiber sources like beans + veggies + whole grains + seeds in one satisfying meal
What’s fresh, satisfying, and comes together in just a few minutes? Chickpea Avocado Salad!
This quick-and-easy recipe from Dr. Jenna Ann Hunter is perfect for a delicious snack, easy lunch, or topped on tortilla chips.
Have you tried chickpeas like this before? Let us know in the comments! 🫘🥑
Ingredients:
1 avocado
1 can of chickpeas (drained & rinsed)
Feta cheese to liking
Juice from ½ a lemon
2-3 tbsp olive oil
2 tbsp parsley
Garlic powder to liking
Salt/pepper to liking
Tortilla chips
Directions:
1. To a bowl, add all the ingredients listed above & mix until well distributed.
2. Eat with tortilla chips & enjoy!
06/05/2026
June is Alzheimer’s & Brain Awareness Month, reminding us that what we eat today can help support brain health. 🧠
One small but powerful step? Add more pulses to your plate! Pulses (lentils, chickpeas, dry peas, and beans) are rich in protein, fiber, antioxidants, and key minerals that support overall metabolic health. A 2025 study published in Nutrients found that regularly eating pulses may help reduce the risk of dementia and Alzheimer’s disease, potentially through their positive effects on inflammation, gut health, and metabolic function.
More good news: pulses are incredibly versatile. Toss them into salads, blend them into dips, stir them into soups, or build them into grain bowls for a delicious way to nourish your brain. Find more pulse-loving recipes on our website!
Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC12736144/
Fresh and seriously craveable, this Creamy Yellow Split Pea Curry from is the kind of healthy comfort food that still feels perfect for June. 🌿
Yellow split peas simmer with fragrant curry spices, ginger, garlic, and coconut milk until rich and creamy, then finished with bright lime juice and nutrient-dense spinach. Packed with plant protein and fiber from the split peas, it’s the kind of feel-good comfort food you’ll want on repeat all season.
Ingredients:
2 tbsp extra-virgin olive oil
1 red onion, chopped
3 garlic cloves, minced
2-inch piece of fresh ginger, peeled and minced or grated
2–3 medjool dates, pitted and chopped
1 ½ tbsp ground curry powder
1 tsp sea salt
½ tsp ground black pepper
1 ½ cups dry yellow split peas, soaked in water overnight and drained before cooking
2 cups low-sodium veggie broth
2 cups canned coconut milk (or unsweetened plant-based milk for a lower fat option)
1 tsp maple syrup
1 (5oz) bag baby spinach
Juice of 1 lime
Directions:
Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4–5 minutes until softened and translucent.
Stir in the garlic, ginger and dates, and sauté until fragrant, about 2 more minutes. Add the curry powder, salt, and pepper and cook, stirring for 2 minutes to enhance the flavor of the spices.
Add the soaked and drained split peas, veggie broth, coconut milk, and maple syrup and stir well to combine. Bring to a boil, then reduce the heat until you reach a gentle simmer. Cover and simmer until the split peas are tender, and the liquid is creamy, about 30 to 35 minutes, stirring occasionally to prevent sticking.
Remove from the heat and stir in the spinach until it is wilted, then add the lime juice and stir. Enjoy warm with rice, naan, avocado, or your fav veggies, Enjoy!
(soak your split peas in boiling water for 3 to 4 hours or soak in cold water overnight to soften before cooking)
06/01/2026
Dense bean salads bring the nutrition and flavor you need for a satisfying meal. Here we’ve paired tasty pulses like creamy chickpeas and hearty kidney beans with flavors of the Mediterranean – salty olives, tangy feta cheese, sweet cherry tomatoes plus herbaceous veggies.
What is your go-to dense bean salad combo?
Try this version here: https://usapulses.org/recipe/wprm-mediterranean-bean-salad-2/
05/29/2026
Summer cookouts, meet your new main character. 🍔🌞🌱
This smash burger takes peak burger season energy and gives it a little upgrade - juicy beef mixed with black-eyed peas for extra fiber, plant-based protein, and nutrients like iron and folate. All the backyard BBQ vibes, just a little more balanced in every bite.
Grab the Texas Green Chili Jack Smash Burger recipe and fire up the grill: https://pulses.org/us/recipe/texas-green-chili-jack-smash-burger/
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