Featured Participants - Recipe Tab

Sourdough Pulse Rolls

Ingredients

Sourdough Starter (I usually use about a cup)
7 cups of flour (does not really matter, as long as it suitable for bread)
Water as needed (about 5-6 cups)
2 cups of pulses
Extra flour to adjust dough consistency

Instructions

Prepare the sourdough by mixing the starter and the flour and water. I like to expand over 3 days, by adding 1 cup of flour on day 1, 2 cups on day 2, and 3 cups on day 3 and slowly increasing thickness of the dough.
Save about one cup of the dough on Day 3 as starter for the next batch (you can freeze it, in the fridge it is good for about 2 weeks).
On Day 4: finish the dough adding flour to get a stiff, non-tacky consistency, form it into the desired shape, let it rest for 1-2 hours at room temperature.
Bake for 30-45 minutes at 450 degrees.

Nutrition Facts

Calories 344

Protein 11.6g

Carbs 70.1g

Fat 1.1g

Fiber 5.3g

Sodium 83mg

Contains Allergens:

Spicy Black Bean Tacos

Ingredients

2 cans black beans, drained and rinsed
8 corn tortillas
1 avocado, sliced
1 cup shredded cabbage
1/2 cup cilantro, chopped
1 lime, cut into wedges
1 tsp cumin
1 tsp chili powder
Hot sauce to taste

Instructions

Heat black beans with cumin and chili powder in a pan.
Warm tortillas in a dry skillet or microwave.
Mash half the beans for texture, leave others whole.
Fill tortillas with bean mixture.
Top with avocado, cabbage, cilantro, and hot sauce.
Serve with lime wedges.

Nutrition Facts

Calories 285

Protein 11g

Carbs 52g

Fat 8g

Fiber 15g

Sodium 420mg

Contains Allergens:

None

Under Construction- Check Back Later!

Ingredients

Instructions

Nutrition Facts

Calories

Protein

Carbs

Fat

Fiber

Sodium

Contains Allergens:

Week 1: Yellow Lentils

Week 2: Black Beans

Week 3: White Beans

Week 4: Chickpeas

Week 5: Red Lentils

Week 6: Kidney Beans

Week 7: Black Eyed Peas

Week 8: Pigeon Peas

Week 9: Pinto Beans

Pulses & Balanced Meals - University of Arizona Nutrition Guide

Pulses & Balanced Meals

A comprehensive guide to incorporating nutritious pulses into your daily meals

Introduction to Pulses

Pulses include beans, lentils, chickpeas, and dry peas—nutritional powerhouses that have been a staple food in many cultures for thousands of years. Rich in protein, fiber, and essential nutrients, pulses are not only nutritious but also sustainable and affordable food options.

“Pulses are a nutritional powerhouse... high in fiber, plant protein, and several important macronutrients.”

— Tim McGreevy, CEO, USA Dry Pea and Lentil Counci

Types of Pulses

There's a wide variety of pulses available, each with their unique flavor profiles, textures, and culinary applications. Here are some common types:

Beans

Including black beans, kidney beans, navy beans, pinto beans, and more. Beans are versatile and can be used in soups, stews, salads, and as side dishes.

Lentils

Including red, green, brown, and black lentils. They cook quickly and are perfect for soups, stews, salads, and as a meat substitute in many dishes.

Chickpeas

Also known as garbanzo beans, chickpeas are used in hummus, falafels, curries, and salads. They have a nutty flavor and creamy texture.

Dry Peas

Including yellow and green split peas. They're commonly used in soups, stews, and purees, and are especially popular in winter recipes.

Bean Varieties

Explore the rich diversity of beans from around the world, from the small navy bean to the colorful cranberry bean.

Lentil Varieties

Discover the rainbow of lentils available and learn how each type can enhance different dishes.

All About Chickpeas

From whole chickpeas to chickpea flour, learn about the versatility of this popular pulse.

Nutritional Benefits of Pulses

Pulses are nutritional powerhouses that offer numerous health benefits. Including them regularly in your diet can contribute significantly to your overall health and wellbeing.

Protein-Rich

Pulses are an excellent source of plant-based protein, containing about 20-25% protein by weight. They're particularly valuable for vegetarians and vegans as a meat alternative.

High in Fiber

With both soluble and insoluble fiber, pulses help maintain digestive health, regulate blood sugar levels, and promote a feeling of fullness that can aid in weight management.

Low Glycemic Index

Pulses have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar levels, making them suitable for people with diabetes or insulin resistance.

Rich in Micronutrients

Pulses provide essential vitamins and minerals including folate, iron, potassium, magnesium, and zinc, contributing to overall nutritional adequacy.

Heart-Healthy

Regular consumption of pulses has been associated with reduced risk of heart disease, partly due to their cholesterol-lowering effects and blood pressure regulation.

Sustainable Choice

Pulses require less water to grow than many other protein sources and can fix nitrogen in the soil, reducing the need for synthetic fertilizers.

Incorporating Pulses into Your Diet

Adding pulses to your daily meals doesn't have to be complicated. Here are practical ways to include these nutritional powerhouses in your diet:

Start Small

If you're new to pulses, start by incorporating small amounts into familiar dishes. Add a half cup of lentils to your spaghetti sauce or mix some black beans into your favorite salsa.

Use Canned Options

For convenience, keep canned beans and lentils in your pantry. Just drain and rinse them to reduce sodium content before using.

Batch Cook

Cook a large batch of pulses at the beginning of the week and refrigerate or freeze in portion-sized containers for quick additions to meals throughout the week.

Blend Into Smoothies

White beans and chickpeas can be blended into fruit smoothies for added protein and creaminess without altering the flavor significantly.

Make Plant-Based Swaps

Use pulses as a substitute for meat in traditional recipes. Lentil bolognese, chickpea "tuna" salad, and black bean burgers are all delicious options.

Explore Global Cuisines

Many traditional diets worldwide feature pulses prominently. Try Indian dal, Mexican beans, Middle Eastern hummus, or Italian pasta e fagioli for inspiration.

Meal Prep Ideas

Practical ideas for preparing pulse-based meals ahead of time for busy weekdays.

A little planning today sets the table for a healthier tomorrow!

Building Balanced Meals with Pulses

Creating nutritionally balanced meals with pulses as a foundation is both simple and delicious. Here's how to structure your plate:

The Balanced Plate Method

¼ of your plate: Pulses or other protein sources
¼ of your plate: Whole grains or starchy vegetables
½ of your plate: Non-starchy vegetables and fruits
Add: Small amounts of healthy fats (olive oil, avocado, nuts)

Weekly Meal Planner

Day	Breakfast	Lunch	Dinner	Snack
Monday	Overnight oats with white beans, cinnamon, and berries	Mediterranean chickpea salad with feta and olives	Black bean and vegetable enchiladas	Roasted chickpeas with spices
Tuesday	Smoothie with banana, spinach, and white beans	Lentil soup with whole grain bread	Chickpea pasta with roasted vegetables	Hummus with veggie sticks
Wednesday	Avocado toast with white bean spread	Quinoa bowl with roasted vegetables and lentils	Bean and vegetable stir-fry with brown rice	Bean brownies (made with black beans)
Thursday	Chickpea flour pancakes with fruit	Split pea soup with whole grain crackers	Lentil bolognese with whole wheat pasta	Bean dip with baked tortilla chips
Friday	Breakfast burrito with black beans	Mason jar salad with chickpeas and quinoa	Homemade bean burgers with sweet potato fries	Edamame with sea salt
Saturday	Shakshuka with white beans	Chickpea "tuna" salad sandwich	Indian dal with brown rice and vegetables	Lentil energy balls
Sunday	Bean and vegetable frittata	Buddha bowl with roasted chickpeas	Bean and vegetable chili with cornbread	Chocolate hummus with fruit

MyPlate Recipes

Asian Slaw

Carrot Top Pesto

Simple Salad Dressing

Simple Frittatas

Broccomole

Luna's Chia Breakfast Bowl

Eggless Beet Pasta

Kale Chips

Curtido

Pupusas

Eggplant Almond Enchiladas

Cowboy Caviar

Pulses: Effects Of Increasing Pulse Consumption On Cardiovascular Disease Risk Factors

Study Purpose

The purpose of this USDA funded trial is to assess the effects of consuming two doses of pulses (1.5 cups/wk and 3 cups/wk) on:

Evaluate comprehensive cardiovascular health markers, including critical blood lipid profiles, arterial blood pressure dynamics, and glycated hemoglobin (HbA1c) levels – key indicators of long-term metabolic health and cardiovascular resilience
Assess transformative changes in nutritional excellence through detailed analysis of dietary patterns, nutrient density, and overall nutritional optimization
Investigate the profound relationship between pulse consumption and quality of life metrics, examining how these nutrient-rich foods influence both psychological well-being and gastronomic satisfaction in adult participants

Public Health Context

60% of U.S. adults live with at least one chronic disease, and 40% have two or more diet-related chronic conditions
Current dietary patterns contribute significantly to this health burden

Pulses as a Nutritional Intervention

Pulses (beans, peas, lentils, chickpeas) are nutrient-dense foods featured in many healthy dietary patterns
Key nutritional characteristics: high fiber, low glycemic index, high protein, low fat, and rich in bioactive compounds
Current Dietary Guidelines for Americans recommend 1.5 cup-equivalents of pulses per week
Evidence suggests increasing to 3 cup-equivalents weekly may provide additional health benefits

Research Gap

While studies show regular pulse consumption can reduce cardiovascular disease (CVD) risk factors, the optimal intake amount remains unclear
This study aims to determine if there is justification to increase the DGA recommendation for pulses

Nutritional Sciences & Wellness

Dr. Ken Wilund

Principal Investigator

Ken Wilund is the Director of the School of Nutritional Sciences and Wellness at the University of Arizona. He has a BS in Nutritional Sciences and PhD in Exercise Physiology from the University of Maryland, and was a faculty member in the Department of Kinesiology and Division of Nutritional Sciences at the University of Illinois for 19 years prior to transitioning to his current position at the U of A in 2023. His research is primarily focused research is focused on examining the effects of exercise training and nutritional factors on cardiovascular health and muscle wasting in in patients with kidney failure.

Geovana Martin Alemañy, PhD

Researcher

Geovana Martin Alemañy, PhD, is a renal nutritionist and a postdoctoral researcher at the School of Nutritional Sciences and Wellness at the University of Arizona. She holds both a Master’s and a Doctorate in Sciences from the National Autonomous University of Mexico (UNAM). She has extensive experience providing nutritional care to patients with chronic kidney disease (CKD). Her work includes developing exercise programs for hemodialysis patients and creating protocols for nutritional management in CKD. Geovana has published scientific research on the effects of intradialytic exercise and nutrition in patients undergoing hemodialysis.

Kimmy Ceus

Research Coordinator

Kimberly Ceus is a PhD student in Nutritional Sciences and Wellness with a focus on metabolic research and molecular nutrition. She leads the pulses study, coordinating participant recruitment, scheduling, and communication. As the main point of contact for participants, she ensures smooth study operations while supporting the research team with her clinical and coaching background.

Milad Hasankhani

Researcher

Milad holds a BSc in Nutritional Sciences and an MSc in Clinical Nutrition. He is currently pursuing a PhD in Nutritional Sciences to gain deeper knowledge and make original contributions to his field of interest. Driven by a strong desire to translate research findings into everyday practice, he is especially drawn to applied research. His primary curiosity lies in the interplay between nutrition and human physiology, with a particular focus on conditions like metabolic syndrome.

Christopher Mills, MPH, RN, DTR, CSCS

Researcher

Christopher Mills is an Assistant Professor of Practice in the School of Nutritional Sciences & Wellness at the University of Arizona, with expertise in education, nursing, nutrition, and public health. As a member of the Cool Beans research team, he contributes to participant health and safety through blood specimen collection and clinical support, including on-site assessment and intervention when needed. With a multidisciplinary background, Chris brings a passion for improving individual health outcomes and advancing research that informs real-world wellness strategies.

Tucson Village Farm

Carey Cunningham-Scott

Chef

Becky Yim

Chef

Liz Sparks

Co-Investigator

As a 4-H Agent in Pima County Elizabeth oversees the programmatic efforts of Tucson Village Farm, 4-H High Ropes Course, 4-H Field Science, 4-H High Adventure programs.

Contact Us

Pulses Clinical Trial - FAQ

When will the next cohort begin? ▼

Recruitment begins following IRB approval and continues until 180 subjects are enrolled. The next cohort is expected to start within 2-3 months of current study completion.

Are previous participants able to participate again? ▼

No, previous participants are excluded to avoid carryover effects and maintain study integrity. Each participant can only take part in the study once.

How can participants spread word of future studies? ▼

Participants can refer friends and family through word-of-mouth, share study flyers from Tucson Village Farms, or provide contact information to the research team for future recruitment. We appreciate your help in spreading awareness!

Will participants receive individualized results of their lab work? ▼

No, participants will not receive their individual lab results (blood lipids, blood pressure, HbA1c).

Where can participants access the general/full results of each study? ▼

General study results will be posted on the university research website and shared via email newsletter to all participants within 6 months of study completion.

How will participants' information be disposed of following the study's conclusion? ▼

All participant data will be securely destroyed 7 years after study completion per university policy. Participants can request immediate data deletion at any time.

Who is eligible to participate? ▼

Participants must be aged 18-65, and free from major chronic diseases. Specific inclusion and exclusion criteria will be reviewed during the screening process.

What does participation involve? ▼

Participation involves 6 bi-weekly cooking sessions (1 hr each with TVF), two visits (Baseline and Endpoint) to our research lab center (fasting blood draw & Questionaires), completing weekly food logs, and providing blood samples for lab analysis.

What are the potential risks? ▼

Risks are minimal and primarily related to blood draws (slight discomfort, bruising). Some participants may experience caffeine-related effects like jitters or sleep disturbance. All risks will be thoroughly discussed during consent.

Can I withdraw from the study? ▼

Yes, participation is completely voluntary and you can withdraw at any time without penalty. Your decision will not affect any future medical care or benefits.

How is participant privacy protected? ▼

All data is de-identified and stored securely. Only authorized research staff have access to participant information. The study follows all HIPAA guidelines and university privacy policies.

Have a Question Not Listed Here?

Submit your question below and we'll get back to you within 24 hours.

← Back to Study Information

Pulse Recipe Wheel

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Pulse Recipe Wheel

Spin for delicious pulse recipes from around the world!

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Snack

Featured Participants' Recipes

Sourdough Pulse Rolls

Sourdough Pulse Rolls

Ingredients

Instructions

Nutrition Facts

Contains Allergens:

Spicy Black Bean Tacos

Spicy Black Bean Tacos

Ingredients

Instructions

Nutrition Facts

Contains Allergens:

Under Construction- Check Back Later!

Ingredients

Instructions

Nutrition Facts

Contains Allergens:

Week 1: Yellow Lentils

Week 2: Black Beans

Week 3: White Beans

Week 4: Chickpeas

Week 5: Red Lentils

Week 6: Kidney Beans

Week 7: Black Eyed Peas

Week 8: Pigeon Peas

Week 9: Pinto Beans

Introduction to Pulses

Types of Pulses

Beans

Lentils

Chickpeas

Dry Peas

Bean Varieties

Lentil Varieties

All About Chickpeas

Nutritional Benefits of Pulses

Protein-Rich

High in Fiber

Low Glycemic Index

Rich in Micronutrients

Heart-Healthy

Sustainable Choice

Incorporating Pulses into Your Diet

Start Small

Use Canned Options

Batch Cook

Blend Into Smoothies

Make Plant-Based Swaps

Explore Global Cuisines

Meal Prep Ideas

A little planning today sets the table for a healthier tomorrow!

Building Balanced Meals with Pulses

The Balanced Plate Method

Weekly Meal Planner

MyPlate Recipes

Asian Slaw

Carrot Top Pesto

Simple Salad Dressing

Simple Frittatas

Broccomole

Luna's Chia Breakfast Bowl

Eggless Beet Pasta

Kale Chips

Curtido

Pupusas

Eggplant Almond Enchiladas

Cowboy Caviar

Pulses: Effects Of Increasing Pulse Consumption On Cardiovascular Disease Risk Factors

Study Purpose

Public Health Context

Pulses as a Nutritional Intervention

Research Gap

Nutritional Sciences & Wellness

Dr. Ken Wilund

Geovana Martin Alemañy, PhD

Kimmy Ceus

Milad Hasankhani

Christopher Mills, MPH, RN, DTR, CSCS

Tucson Village Farm