Get Creative with Pulses: 5 Unique Recipes to Try

Introduction

Pulses, which include lentils, chickpeas, peas, and beans, are incredibly nutrient-dense and versatile ingredients. They provide a rich source of plant-based protein, fiber, vitamins, and minerals, making them a staple in many diets around the world. Despite their widespread use, pulses often get overlooked in modern cooking. However, with a little creativity, they can be transformed into exciting dishes that go far beyond the traditional. In this article, we’ll explore Creative Pulse Recipes to Try that are packed with nutrition, full of flavor, and simple to prepare.

The Benefits of Pulses

Pulses bring a range of health benefits, making them a vital addition to any balanced diet. Here’s why incorporating them into your meals is a great choice:

1. High in Protein: Pulses are a powerhouse of protein, making them a fantastic choice for those following vegetarian or vegan diets, and a valuable addition to anyone seeking non-animal protein sources. Combining pulses with whole grains (like rice, quinoa, or whole-wheat bread) creates a complete protein, providing all nine essential amino acids the body needs.
2. Rich in Fiber: Pulses are high in dietary fiber, which aids in digestion and helps maintain gut health. The fiber also promotes satiety, helping you feel full longer, which can be beneficial for weight management.
3. Low in Fat: Pulses are low in fat and free from cholesterol, making them heart-healthy. Regular consumption of pulses has been shown to lower LDL cholesterol levels and reduce the risk of heart disease.
4. Packed with Micronutrients: Pulses are rich in essential vitamins and minerals, including iron, folate, potassium, and magnesium. These nutrients support energy levels, brain function, and overall immune health.
5. Low Glycemic Index: The complex carbohydrates in pulses digest slowly, leading to a gradual rise in blood sugar. This makes them an excellent choice for people managing diabetes or those looking to maintain stable energy levels throughout the day.

Now that we’ve covered the benefits, let’s explore five unique and creative recipes featuring pulses that will inspire you to get cooking!

1. Chickpea Pancakes with Herbed Yogurt Sauce.

Chickpea flour (besan) is a creative Pulse Recipes to Try : is a staple in many South Asian and Mediterranean cuisines, known for its slightly nutty flavor and gluten-free properties. These chickpea pancakes are not only protein-rich but also versatile enough to be enjoyed for breakfast, lunch, or dinner. The accompanying herbed yogurt sauce adds a creamy, tangy element to balance out the earthy spices.

Ingredients:

• 1 cup chickpea flour
• 1 cup water
• ½ tsp turmeric
• ½ tsp cumin
• ¼ tsp coriander powder
• 1 tbsp chopped cilantro
• Salt and pepper to taste
• 1 tbsp olive oil for frying

For the yogurt sauce:

• ½ cup plain yogurt (or a dairy-free alternative)
• 1 tbsp fresh mint, chopped
• 1 tbsp dill, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, whisk together the chickpea flour, water, turmeric, cumin, coriander, cilantro, salt, and pepper. The batter should be smooth with no lumps.
2. Warm a non-stick skillet over medium heat, then lightly drizzle it with olive oil. Pour a small amount of the batter into the pan, spreading it into a thin pancake.
3. Cook for 2-3 minutes per side, until each piece turns golden brown with crispy edges.
4. For the yogurt sauce, mix together the yogurt, mint, dill, lemon juice, salt, and pepper in a small bowl.
5. Serve the pancakes warm with a generous spoonful of herbed yogurt sauce on the side.

2. Lentil and Sweet Potato Shepherd’s Pie

This lentil and sweet potato shepherd’s pie is a creative Pulse Recipes to Try : a twist on the classic comfort food, using lentils as the protein base instead of ground meat. Lentils are one of the most versatile pulses, providing a hearty texture that’s perfect for creating filling dishes. Paired with sweet potato, this dish is as nutritious as it is delicious.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 2 medium sweet potatoes, peeled and chopped
• 1 onion, finely diced
• 2 carrots, diced
• 1 celery stalk, diced
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 2 cups vegetable broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Begin by boiling the sweet potatoes in salted water until soft, about 15-20 minutes. Drain and mash them with a bit of olive oil, salt, and pepper.
2. While the potatoes cook, heat olive oil in a large pan and sauté the onion, carrots, celery, and garlic until softened, about 5 minutes.
3. Add the lentils, tomato paste, thyme, rosemary, salt, and pepper. Add the vegetable broth and bring the mixture to a gentle simmer. Cook for about 25 minutes until the lentils are tender and most of the liquid has been absorbed.
4. Preheat the oven to 375°F (190°C). Pour the lentil blend into a baking dish, then evenly layer the mashed sweet potatoes across the top.
5. Bake for 20-25 minutes, or until the top develops a light golden-brown crust.

Why It’s Unique: The combination of lentils and sweet potatoes adds a depth of flavor and nutritional value to this classic dish. Lentils are high in iron and fiber, while sweet potatoes offer a rich source of vitamins A and C. Together, they create a satisfying meal that’s perfect for any occasion.

3. Black Bean Chocolate Brownies

Black beans in brownies? Yes, it’s also  a creative Pulse Recipes to Try ! This recipe uses black beans to create dense, fudgy brownies that are high in fiber and protein but low in fat. Don’t worry—you won’t taste the beans. They simply add a creamy texture and keep the brownies moist.

Ingredients:

• 1 can black beans, drained and rinsed
• 3 large eggs
• ¼ cup coconut oil, melted
• ½ cup cocoa powder
• 1 tsp vanilla extract
• 1 tsp baking powder
• ½ cup sugar or maple syrup
• ½ cup chocolate chips (optional)
• Pinch of salt

Instructions:

1. Preheat the oven to 350°F (175°C) and lightly grease a 9×9-inch baking dish.
2. In a food processor, combine the black beans, eggs, coconut oil, cocoa powder, vanilla extract, baking powder, sugar, and salt. Blend until smooth.
3. Stir in chocolate chips if using.
4. Transfer the batter to the prepped pan, using a spatula to level the surface.
5. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean and free of batter.
6. Let cool completely before cutting into squares.

Why It’s Unique: Black beans are an unusual yet effective ingredient in brownies, providing a rich texture without the need for excess butter or oil. This recipe is a sneaky way to get extra fiber and protein into your desserts.

4. Red Lentil Tacos with Avocado Salsa

Lentils might not be the first thing you think of when it comes to tacos, but they work incredibly well as a plant-based filling. Red lentils cook quickly and take on the flavor of any spices or seasonings, making them an ideal substitute for ground meat.

Ingredients:

• 1 cup red lentils
• 1 small onion, diced
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp chili powder
• 2 cups vegetable broth
• Salt and pepper to taste
• 8 small tortillas

For the avocado salsa:

• 2 ripe avocados, diced
• 1 small red onion, finely chopped
• 1 tomato, diced
• Juice of one lime
• Fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. In a medium saucepan, sauté the onion with a little oil until soft. Add the cumin, smoked paprika, chili powder, salt, and pepper, and cook for another minute.
2. Add the red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the lentils are soft and most of the liquid has been absorbed.
3. In a separate bowl, mix together the avocado, red onion, tomato, lime juice, cilantro, salt, and pepper to make the salsa.
4. To assemble the tacos, spoon the red lentil mixture onto tortillas and top with the avocado salsa. Serve immediately.

Tips:

• If you like more spice, feel free to add jalapeños or hot sauce to the salsa.
• You can also add toppings like shredded lettuce, vegan cheese, or a dollop of sour cream.

Why It’s Unique: Red lentils replace the traditional meat filling, making these tacos both heart-healthy and delicious. The avocado salsa adds a fresh, creamy contrast to the spiced lentils, making each bite a perfect balance of flavors.

5. Split Pea and Coconut Curry

Split peas are often overshadowed by other pulses, but they are an incredibly flavorful and hearty ingredient that works beautifully in curries. This dish combines the earthiness of split peas with the creaminess of coconut milk and a variety of warming spices to create a comforting meal. These Creative Pulse Recipes to Try highlight the delicious potential of split peas and make for a satisfying addition to any menu.

Ingredients:

• 1 cup split peas, soaked overnight
• 1 can coconut milk
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tbsp curry powder
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp garam masala
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Drain and rinse the soaked split peas.
2. In a large pot, heat some oil and sauté the onion, garlic, and ginger until fragrant.
3. Add the curry powder, cumin, turmeric, and garam masala, and cook for another minute to toast the spices.
4. Add the split peas, coconut milk, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the split peas are soft and the sauce has thickened.
5. Season with salt and pepper, and garnish with fresh cilantro before serving.

Why It’s Unique: This coconut curry is an exciting way to highlight the flavor of split peas, offering a rich and satisfying dish that’s full of spice and creaminess. The use of coconut milk adds a tropical twist, making it feel indulgent and special.

Final Thoughts

Pulses are an incredibly versatile and nutritious ingredient that deserve more recognition in the kitchen. From savory chickpea pancakes to sweet and fudgy black bean brownies, these five Creative Pulse Recipes to Try will inspire you to experiment and get more out of your pantry staples. Not only will these dishes provide a wealth of health benefits, but they also showcase the diverse and rich flavors that pulses can bring to your cooking. So next time you’re planning a meal, reach for those dried beans and lentils—they might just surprise you!

For more exciting and healthy recipes, visit PulseRecipes.com for all your pulse-based inspiration.

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