What Exactly Are Pulses?
Pulses are a distinct subset of the legume family, which includes all plants that grow in pods. While all pulses are legumes, not all legumes are pulses. The key distinction is that pulses are harvested specifically for their dry edible seeds, unlike legumes like peanuts or fresh green peas, which are consumed for different parts or at different stages. Examples of true pulses include dried beans, dried peas, chickpeas, and lentils. They are nutritional powerhouses, providing excellent sources of plant-based protein, dietary fiber, and essential minerals like iron, folate, and zinc.
The Main Categories of Pulses
The Food and Agriculture Organization (FAO) of the United Nations recognizes several categories of pulses. Within these, the most commonly consumed types fall under lentils, dry peas, chickpeas, and dry beans.
Lentils (Masoor Dal)
Lentils are small, lens-shaped, and cook relatively quickly without pre-soaking. They are highly versatile and come in a variety of colors and sizes, each with a unique flavor and texture.
- Brown and Green Lentils: The most common varieties, holding their shape well during cooking, making them ideal for salads, side dishes, and hearty soups. Green lentils have a peppery taste, while brown lentils are milder and earthier.
- Red and Yellow Lentils: These are typically split and skinned, causing them to cook very quickly and soften into a creamy consistency. They are perfect for Indian dals and pureed soups.
- Puy Lentils: A specific variety of small, dark, speckled green lentils from the Le Puy region of France. They are known for their rich, earthy flavor and firm texture.
Dry Peas
Dry peas are the mature seeds of the pea plant. They are often sold whole or split, which significantly affects their cooking time and final texture.
- Split Green and Yellow Peas: These are dried peas that have been hulled and split, allowing them to cook faster and disintegrate into a thick, creamy texture ideal for making split pea soup.
- Whole Green and Yellow Peas: Used in dishes where a firmer texture is desired. Like dried beans, whole peas often benefit from soaking before cooking.
Chickpeas (Garbanzo Beans)
Known by both names, chickpeas are a versatile, round pulse with a slightly nutty flavor. They are a cornerstone of many cuisines around the world, from the Middle East to India and the Mediterranean.
- Culinary Uses: Chickpeas are the key ingredient in hummus, falafel, and chana masala. They can also be roasted for a crunchy snack, or added whole to salads and stews.
Dry Beans
Dry beans encompass a huge range of pulses, all of which grow inside pods. Unlike lentils, most dry beans require overnight soaking to rehydrate and reduce cooking times.
- Kidney Beans: Large, reddish-brown beans used frequently in chilis and curries.
- Black Beans: A staple in Latin American cooking, known for their earthy flavor and soft texture.
- Pinto Beans: Pale, speckled beans that become a pale pink or brown when cooked, popular in Mexican cuisine.
- Navy Beans: Small, white beans used for making baked beans and creamy soups.
- Black-Eyed Peas: Cream-colored beans with a characteristic black spot, common in Southern U.S. and African dishes.
Other Common Pulses
- Pigeon Peas: Small, oval-shaped peas with a nutty flavor, integral to Caribbean and Indian dishes like dal.
- Mung Beans (Green Gram): Small, green beans used extensively in Asian cuisine, often sprouted or used to make savory and sweet dishes.
- Faba Beans (Broad Beans): One of the oldest cultivated crops, with a buttery texture and earthy taste.
Comparison of Common Pulses
| Feature | Lentils | Chickpeas | Kidney Beans |
|---|---|---|---|
| Cooking Time | Fast (15-45 mins, depending on type) | Moderate (1.5-2 hours, from dry) | Long (1.5-2 hours, from dry) |
| Soaking Required | No (for most types) | Yes (overnight soaking recommended) | Yes (overnight soaking recommended) |
| Nutritional Profile | Excellent source of iron, folate, and fiber | Rich in protein, fiber, and manganese | High in protein, fiber, and folate |
| Common Uses | Soups, stews, dals, salads, veggie burgers | Hummus, falafel, salads, curries | Chilis, stews, salads, curries |
| Protein per 100g (cooked) | ~8.8g | ~7.6g | ~8.3g |
The Health and Environmental Impact of Pulses
Integrating pulses into your diet offers significant health benefits. Their high fiber content promotes digestive health and helps stabilize blood sugar, making them excellent for managing diabetes. The protein and fiber combination also enhances satiety, which can aid in weight management. Additionally, pulses are packed with minerals like iron, zinc, and magnesium.
Beyond health, pulses are a remarkably sustainable crop. They are known for their nitrogen-fixing properties, which enrich the soil and reduce the need for synthetic fertilizers. This reduces agriculture's carbon footprint and conserves resources. Pulse crops also have a low water footprint compared to many other protein sources, such as livestock. For more information on their environmental benefits, you can visit the USA Pulses website.
Conclusion
From the humble lentil to the versatile chickpea, the types of pulses are numerous and offer an array of flavors, textures, and nutritional benefits. Their role in a balanced diet is undeniable, providing high-quality protein, fiber, and vital micronutrients. With relatively simple cooking methods and a positive environmental impact, incorporating more pulses into your meals is a delicious and sustainable choice for both your health and the planet.
