There are a growing number of gluten-free products in the marketplace, which is good news for consumers with celiac disease and nonceliac gluten sensitivity. However, many baked products and snack foods are made with white rice flour and starches that are low in fiber, B vitamins, iron and other nutrients. In addition, they are often higher in sugar, fat and calories than their gluten-containing counterparts.
Enter pulses, also known as legumes. Dried beans, peas and lentils are loaded with fiber, protein, vitamins and minerals, yet are low in fat and sodium. Adding pulses is a great way to improve the nutritional quality of gluten-free products (see the chart comparing pulse flours with other gluten-free flours and starches).