Everything You Need to Know About Pulses: Benefits, Cooking Tips, and Tasty Recipes

Introduction to Pulses

Welcome to the wonderful world of pulses! If you’re new to cooking with these nutritional powerhouses, you’re in for a treat. This guide will walk you through the basics of pulses, their benefits, and some easy, delicious recipes to get you started on your pulse-powered culinary journey.

What Are Pulses?

Pulses are the edible seeds of plants in the legume family. They include:

• Lentils (red, green, brown, and more)
• Beans (kidney, black, navy, pinto, and others)
• Chickpeas (also known as garbanzo beans)
• Dry peas

These little nutritional gems have been a staple in diets around the world for thousands of years, and for good reason!

The Benefits of Pulses – Introduction to Pulses

1. High in Protein: Pulses are an excellent source of plant-based protein, making them perfect for vegetarians, vegans, or anyone looking to reduce their meat consumption.
2. Rich in Fiber: The high fiber content in pulses aids digestion, helps maintain healthy blood sugar levels, and keeps you feeling full longer.
3. Packed with Nutrients: Pulses are rich in vitamins and minerals, including iron, potassium, and folate.
4. Low in Fat: Most pulses are naturally low in fat, making them heart-healthy.
5. Economical: Pulses are generally inexpensive, especially when bought dry, making them a budget-friendly protein source.
6. Environmentally Friendly: Pulse crops have a lower carbon footprint compared to animal proteins, making them a sustainable food choice.

Getting Started with Pulses

Before we dive into the recipes, let’s cover some basics:

Buying Pulses

You can find pulses in most grocery stores, either dry or canned. While canned pulses are convenient, dry pulses are more economical and allow you more control over the cooking process.

Storing Pulses

Store dry pulses in airtight containers in a cool, dry place. They can last for months or even years. Once cooked, store pulses in the refrigerator for up to 5 days or freeze for longer storage.

Preparing Dry Pulses (Introduction to Pulses)

Most dry pulses need to be soaked before cooking. Here’s a simple method:

1. Rinse the pulses and remove any debris.
2. Place in a large bowl and cover with water (about 3 cups of water per 1 cup of pulses).
3. Soak overnight or for at least 8 hours.
4. Drain and rinse before cooking.

Note: Lentils and split peas generally don’t need soaking and cook much faster than other pulses.

Now that we’ve covered the basics, let’s get cooking! Here are five simple, nutritious recipes to start your pulse journey.

1. Introduction to Pulses : Classic Red Lentil Soup

This comforting soup is perfect for chilly days and is incredibly easy to make.

Ingredients:

• 1 cup red lentils
• 1 onion, diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 4 cups vegetable broth
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Rinse the lentils and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the onion and carrots, cooking until softened (about 5 minutes).
3. Add the garlic, cumin, and paprika, and cook for another minute until fragrant.
4. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until lentils are tender.
5. Season with salt and pepper to taste.
6. Serve hot with a squeeze of lemon juice.

This soup is not only delicious but also packed with protein and fiber. The lemon adds a bright, fresh flavor that complements the earthy lentils beautifully.

2. Introduction to Pulses : Simple Chickpea Salad

This refreshing salad is perfect for lunch or as a side dish. It’s also great for meal prep as it keeps well in the refrigerator.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste
• Feta cheese (optional)

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. If using, sprinkle crumbled feta cheese on top.
5. Chill for at least 30 minutes before serving to allow flavors to meld.

This salad is a great way to incorporate pulses into your diet. The chickpeas provide protein and fiber, while the vegetables add crunch and freshness. It’s a perfect light meal for warm days.

3. Black Bean Burrito Bowl

This customizable bowl is a great way to use black beans and can be adapted to your taste preferences.

Ingredients:

• 2 cans black beans, drained and rinsed
• 1 cup rice (brown or white)
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• Salt to taste
• Toppings: diced tomatoes, avocado, corn, shredded lettuce, cheese, sour cream, salsa (choose your favorites)

Instructions:

1. Cook the rice according to package instructions.
2. While the rice is cooking, heat the olive oil in a pan over medium heat.
3. Add the black beans, cumin, chili powder, and salt. Cook for about 5 minutes, stirring occasionally.
4. To assemble the bowls, start with a base of rice, add the seasoned black beans, and top with your chosen toppings.

This meal is not only delicious but also highly nutritious. The combination of rice and beans provides a complete protein, making it an excellent option for vegetarians and vegans.

4. Lentil and Vegetable Curry

This hearty curry is perfect for introducing lentils into your diet. It’s warming, satisfying, and packed with flavor.

Ingredients:

• 1 cup green or brown lentils
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tbsp curry powder
• 1 can diced tomatoes
• 1 can coconut milk
• 2 cups mixed vegetables (carrots, potatoes, cauliflower, etc.)
• 2 cups vegetable broth
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Rinse the lentils and set aside.
2. In a large pot, sauté the onion, garlic, and ginger until softened.
3. Add the curry powder and cook for another minute until fragrant.
4. Add the lentils, diced tomatoes, coconut milk, mixed vegetables, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for about 25-30 minutes, or until lentils and vegetables are tender.
6. Season with salt to taste.
7. Serve over rice or with naan bread, garnished with fresh cilantro.

This curry is a great way to incorporate a variety of vegetables along with protein-rich lentils. The coconut milk adds a creamy texture and balances the spices beautifully.

5. Easy Baked Falafel

Falafel is a classic Middle Eastern dish made from chickpeas. This baked version is healthier than the traditional fried version and just as delicious.

Ingredients:

• 2 cans chickpeas, drained and rinsed
• 1/2 onion, roughly chopped
• 3 cloves garlic
• 1/4 cup fresh parsley
• 1 tbsp cumin
• 1 tsp coriander
• 1/4 cup flour (use chickpea flour for gluten-free option)
• Salt and pepper to taste
• Olive oil spray

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a food processor, combine chickpeas, onion, garlic, parsley, cumin, coriander, salt, and pepper. Pulse until well combined but not smooth.
3. Transfer mixture to a bowl and stir in the flour.
4. Form the mixture into small patties.
5. Place patties on a baking sheet lined with parchment paper. Spray lightly with olive oil.
6. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
7. Serve with tahini sauce, in a pita, or on top of a salad.

These baked falafels are a great way to enjoy chickpeas in a different form. They’re crispy on the outside, soft on the inside, and full of flavor.

Tips for Cooking with Pulses

As you embark on your pulse-cooking journey, keep these tips in mind:

1. Experiment with Spices: Pulses have a mild flavor that pairs well with a variety of spices. Don’t be afraid to experiment!
2. Cook in Batches: Cook a large batch of pulses and use them throughout the week in different recipes.
3. Use Them in Place of Meat: Try using pulses in place of meat in your favorite recipes for a plant-based twist.
4. Blend for Creaminess: Blended pulses can add creaminess to soups and sauces without the need for dairy.
5. Don’t Forget About Snacks: Roasted chickpeas or homemade hummus make great, healthy snacks.

FAQ: Pulses

What are the 5 main benefits of eating pulses?

1. High in Protein: Pulses provide a plant-based protein source, perfect for vegetarians, vegans, and those reducing meat intake.
2. Rich in Fiber: They promote digestion, regulate blood sugar levels, and help you feel fuller for longer.
3. Nutrient Dense: Pulses are packed with essential vitamins and minerals like iron, potassium, and folate.
4. Low in Fat: Naturally low in fat, pulses are heart-healthy and support overall wellness.
5. Environmentally Friendly: Pulse cultivation has a low carbon footprint and requires minimal resources compared to animal protein production.

What is the introduction of pulses?
Pulses are the edible seeds of plants in the legume family. They include lentils, chickpeas, beans, and dry peas. Known for their high protein, fiber, and nutrient content, pulses have been a staple food in cultures worldwide for centuries. Their versatility, affordability, and sustainability make them an essential part of a healthy diet.

What are the 10 pulses?

1. Lentils (red, green, brown, black)
2. Chickpeas (garbanzo beans)
3. Kidney Beans
4. Black Beans
5. Navy Beans
6. Pinto Beans
7. Split Peas (green and yellow)
8. Mung Beans
9. Lima Beans
10. Black-eyed Peas

What is the difference between beans and pulses?

• Pulses: A category of edible seeds from legumes, including dried beans, lentils, chickpeas, and peas. Pulses are a specific subset of legumes.
• Beans: A type of pulse, typically larger seeds such as kidney beans, black beans, and pinto beans.

Conclusion 

Incorporating pulses into your diet is a simple way to boost your nutrition, save money, and expand your culinary horizons. These recipes are just the beginning – as you become more comfortable cooking with pulses, you’ll find countless ways to use them in your daily meals.

If you’re looking for inspiration, start with these delicious ideas:

• Try the creamy and flavorful Avocado Hummus for a healthy snack or appetizer.
• Discover the rich, hearty goodness of Bermuda Red Bean Soup — a perfect comfort food option.
• Learn to grow and care for your own beans with this Complete Guide to Dark Red Bean Planting.
• Take breakfast to the next level with a nutritious Yogurt Bowl filled with wholesome ingredients.
• Explore new flavors with this list of the Best Yellow Bean Recipes that you can try today.

Remember, cooking is all about experimentation and finding what works for you. Don’t be afraid to adjust these recipes to suit your taste preferences or dietary needs. The world of pulses is vast and varied, offering endless possibilities for delicious, nutritious meals.

So, stock up on some lentils, beans, and chickpeas, and start your pulse-cooking adventure today. Your taste buds – and your body – will thank you!

Related Links

Easy Moroccan Pulse Recipes