Pulse-Based Recipes: 5 Unique Ideas to Upgrade Your Meals

Introduction

Pulse-based recipes are the unsung heroes of the kitchen. Rich in protein, fiber, vitamins, and minerals, they provide a plant-based powerhouse for any diet. Whether you’re a fan of lentils, chickpeas, or black beans, pulses are versatile ingredients that lend themselves to a wide range of dishes. And while the traditional ways to prepare them are always comforting and delicious, why not get a bit more creative? Here are five unique creative dishes with beans to try that will add exciting new flavors and textures to your meals.

1. Chickpea Pancakes with Herbed Yogurt Sauce (Pulse-based recipes)

Pancakes aren’t just for breakfast, and chickpeas aren’t just for hummus. This savory take on pancakes combines chickpea flour with a blend of herbs and spices, resulting in a filling dish that can be enjoyed at any time of the day.

Ingredients:

• 1 cup chickpea flour (also known as besan)
• 1 cup water
• ½ tsp turmeric
• ½ tsp cumin
• Salt to taste
• 1 tbsp chopped fresh cilantro
• 1 tbsp olive oil (for frying)
• For the yogurt sauce:
  • ½ cup plain yogurt
  • 1 tbsp chopped fresh mint
  • 1 tbsp chopped fresh dill
  • Juice of half a lemon
  • Salt and pepper to taste

Instructions:

1. In a mixing bowl, whisk together the chickpea flour, water, turmeric, cumin, salt, and cilantro. The batter should have the consistency of pancake batter.
2. Heat olive oil in a non-stick frying pan over medium heat. Pour a ladleful of batter into the pan and spread it out into a circle. Cook for 2-3 minutes on each side, or until golden brown.
3. Repeat with the remaining batter.
4. In a small bowl, mix together the yogurt, mint, dill, lemon juice, salt, and pepper.
5. Serve the chickpea pancakes with the herbed yogurt sauce on the side.

Why It’s Unique: Chickpea pancakes are a gluten-free, high-protein alternative to traditional pancakes. They’re savory, spiced, and pair beautifully with the tangy, herb-infused yogurt sauce, creating a healthy and satisfying meal.

2. Lentil and Sweet Potato Shepherd’s Pie

Shepherd’s pie is a comforting classic, but this Pulse-based recipes version swaps out the meat for hearty lentils and the mashed potatoes for a sweet potato topping. The result is a dish that’s both familiar and innovative.

Ingredients:

• 1 cup green or brown lentils
• 2 medium sweet potatoes
• 1 onion, diced
• 2 carrots, diced
• 1 celery stalk, diced
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 2 cups vegetable broth
• 1 tsp thyme
• 1 tsp rosemary
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 tbsp vegan butter (optional)

Instructions:

1. Peel and chop the sweet potatoes, then boil them in salted water until tender. Mash them with a bit of vegan butter and set aside.
2. In a large pan, heat olive oil and sauté the onion, carrots, celery, and garlic until softened.
3. Add the lentils, tomato paste, thyme, rosemary, salt, and pepper. Pour in the vegetable broth and bring to a simmer. Cook for 25-30 minutes, or until the lentils are tender and the liquid has reduced.
4. Preheat your oven to 375°F (190°C). Transfer the lentil mixture to a baking dish and spread the mashed sweet potatoes on top.
5. Bake for 20 minutes, or until the top is golden and slightly crisp.
6. Serve hot and enjoy!

Why It’s Unique: This dish reinvents a beloved classic, using lentils as the protein base and sweet potatoes for a slightly sweet twist. It’s comforting, hearty, and perfect for both vegans and meat-eaters alike.

3. Black Bean Chocolate Brownies

Yes, you read that right—black beans in brownies! This Creative dishes with beans uses the smooth texture of black beans to create a dense, fudgy brownie that’s also packed with protein. Trust us, you won’t taste the beans at all, but you will enjoy a rich, indulgent dessert.

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
• Pinch of salt
• ½ cup chocolate chips (optional)

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking pan.
2. In a blender or food processor, combine the black beans, eggs, coconut oil, cocoa powder, vanilla extract, baking powder, sugar, and salt. Blend until smooth.
3. Stir in the chocolate chips if using.
4. Pour the batter into the prepared pan and smooth the top with a spatula.
5. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
6. Let the brownies cool before cutting them into squares.

Why It’s Unique: Using black beans in dessert might sound strange, but they create a wonderfully moist and fudgy brownie with a hidden protein punch. Plus, it’s a great way to sneak in some extra nutrients while indulging your sweet tooth!

4. Red Lentil Tacos with Avocado Salsa

Who says tacos need meat? Red lentils are a fantastic substitute in these tacos, providing a similar texture and a hefty dose of plant-based protein. Pair them with a fresh avocado salsa for a satisfying meal that’s perfect for taco night.

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.

Why It’s Unique: Red lentil tacos offer a fresh twist on a familiar favorite, replacing meat with protein-rich lentils. The smoky, spiced lentils combined with the creamy avocado salsa make for an irresistible taco filling that’s both healthy and delicious.

5. Split Pea and Coconut Curry (pulse-based recipes)

For a unique spin on split peas, try this vibrant, creamy coconut curry. The split peas absorb the rich flavors of the curry sauce, making this dish a standout when served with rice or naan.

Ingredients:

• 1 cup split peas, soaked overnight
• 1 can coconut milk
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 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 the soaked split peas and rinse them well.
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.
6. Serve the curry over rice or with naan bread.

Why It’s Unique: Split peas don’t always get the attention they deserve, but in this coconut curry, they shine. The combination of warming spices and creamy coconut milk creates a delicious and comforting dish that’s both hearty and flavorful.

Final Thoughts

Pulses are one of the most versatile ingredients you can have in your kitchen. They can be transformed into everything from savory pancakes to fudgy brownies, proving that plant-based meals don’t have to be boring. Whether you’re looking for a meat-free alternative or simply want to add more nutrient-rich foods to your diet, these five unique pulse-based recipes will inspire you to get creative in the kitchen. Try them out, and discover how delicious and diverse pulses can be!

For more inventive pulse, be sure to check out the rest of our blog on PulseRecipes.com!

FAQ : 

What is a pulse meal?

A pulse meal is a dish centered around pulses, which are edible seeds from leguminous plants. Pulses include lentils, chickpeas, beans, and peas. They are a rich source of protein, fiber, vitamins, and minerals, making them a staple in many cuisines worldwide. Pulse meals can range from soups and stews to curries, salads, and even baked goods.

Which pulses do you like the most?

Popular recipes include:

1. Chickpeas (Garbanzo Beans): Great for hummus, curries, or roasted as snacks.
2. Lentils: Perfect for soups, dals, and salads.
3. Black Beans: Commonly used in Latin American dishes like burritos and enchiladas.
4. Green Peas: Enjoyed in soups, stir-fries, or mashed as a side dish.
5. Kidney Beans: Essential in chili, rajma, and stews.

Personal preferences often depend on taste and cultural background.

How many pulses are there in the world?

There are over 50 varieties of pulses cultivated globally, including multiple types of beans (like black beans, navy beans, and lima beans), lentils (such as red, green, and brown lentils), and peas (like split peas and green peas). The diversity of creative dishes with beans ensures their availability in various forms across different cuisines.

How to add beans to a meal?

1. In Soups and Stews: Add beans like navy beans, kidney beans, or chickpeas to enhance texture and nutrition.
2. Salads: Toss black beans or lentils into salads for extra protein and fiber.
3. Curries and Stir-Fries: Incorporate cooked chickpeas or lentils into flavorful curries or stir-fries.
4. Dips and Spreads: Blend cooked beans (like chickpeas for hummus) into creamy dips.
5. As Sides: Serve baked beans or refried beans alongside grilled dishes.
6. In Breakfasts: Add beans to omelets, breakfast burritos, or toast.
7. Baked Goods: Use bean flour in bread, cookies, or pancakes for added nutrients.

Beans are versatile and can be adapted to fit most cuisines and dietary preferences!

Conclusion

Pulses truly are the unsung heroes of the kitchen, offering unmatched versatility, flavor, and nutrition. From savory pancakes and hearty shepherd’s pie to indulgent brownies and bold curries, these pulse-based recipes prove just how creative and diverse meals with pulses can be. Whether you’re looking for gluten-free options, plant-based protein, or innovative dishes to impress, pulses like lentils, chickpeas, and beans can transform your cooking.

By embracing these pulse-based recipes, you’re not just diversifying your meals but also contributing to a more sustainable and health-conscious diet. Pulses are affordable, easy to cook, and perfect for any occasion, making them a must-have ingredient in your pantry.

So, why wait? Start experimenting with these Pulse-based recipes and discover the incredible flavors and textures pulses can bring to your table. Whether you’re a seasoned cook or a beginner, these dishes will inspire you to think outside the box and make pulses a staple in your diet. For more ideas and inspiration, explore the world of creative pulse-based cooking, and let your kitchen be the stage for their versatility and flavor.

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