How to cook and eat pulses for better health

Over 10,000 years of human history have proven the value of pulses, including beans, lentils, and peas. Rich in protein, fiber, vitamins, and minerals, these nutritional powerhouses are affordable and easy to cook once you know the basics. This guide will show you how to cook and eat pulses for better health and more flavor.

Quick Summary

This guide provides essential steps for cooking dried pulses from scratch, including proper soaking methods for different types. It covers various cooking techniques, such as stovetop and pressure cooking, and offers practical tips for integrating pulses into daily meals.

Key Points

• Soak larger pulses overnight: For chickpeas, kidney beans, and other large, dry beans, soaking for 8-12 hours reduces cooking time and improves digestibility.

• Rinse thoroughly: Always rinse pulses well before and after soaking to remove debris and anti-nutrients.

• Use fresh water for cooking: Discard the soaking water and cook pulses in fresh, cold water for better flavor and less bloating.

• Cook with aromatics: Adding onions, garlic, bay leaves, and spices during cooking enhances flavor significantly.

• Avoid salting too early: Adding salt at the beginning can harden the skin and increase cooking time; season toward the end.

• Start gradually for better digestion: If you're new to pulses, introduce them slowly into your diet so your body can adjust to the high fiber content.

• Experiment with different varieties: Different pulses have unique textures and flavors, from the quick-cooking red lentil to the firm French lentil.

Understanding pulses: more than just dried beans

Pulses are the edible seeds of legume plants and include dry beans, lentils, and peas. Unlike their fresh counterparts, pulses are harvested dry, making them ideal for long-term storage. Some of the most common pulses include lentils (brown, red, green), chickpeas, kidney beans, and split peas. They are an excellent, low-fat source of plant-based protein, fiber, and essential nutrients like iron, folate, and zinc. Cooking them from dried form is often more cost-effective and allows for better control over sodium content compared to canned varieties.

The importance of preparation: soaking and rinsing

For larger, denser pulses like chickpeas and kidney beans, soaking is a critical step that significantly reduces cooking time and aids digestion by breaking down complex starches. However, smaller, softer pulses like lentils and split peas do not typically require soaking.

Traditional Soaking Method:

1. Inspect and rinse: Before soaking, spread the pulses on a tray and remove any debris or discolored/shriveled seeds. Rinse thoroughly under cold water.
2. Soak: Place the rinsed pulses in a large bowl and cover with cold water, using about three parts water for every one part pulses. Some experts suggest adding a pinch of salt to aid tenderization, especially for beans.
3. Soaking time: Leave to soak for a minimum of 8 to 12 hours, or overnight. In warmer climates, it is best to refrigerate them to prevent fermentation.
4. Drain and rinse again: Discard the soaking water completely and give the pulses a final rinse before cooking. Never use the soaking water for cooking, as it can contain undigestible starches and compounds.

Quick Soaking Method: If you forgot to soak overnight, a quick method can save time:

1. Bring the pulses and water to a boil on the stovetop.
2. Boil for 10 minutes, then remove from heat, cover, and let stand for one hour.
3. Drain, rinse, and cook as usual.

Comparison table of common pulses and cooking methods

Pulse Type	Soaking Required?	Stovetop Cooking Time*	Best Use Cases
Red Lentils	No	15-20 mins	Soups, purees, thick curries
Brown/Green Lentils	No	25-30 mins	Salads, stews, hearty side dishes
Chickpeas	Yes (Overnight)	1.5 - 2 hrs	Hummus, salads, curries, roasted snacks
Kidney Beans	Yes (Overnight)	1.5 - 2 hrs	Chili, stews, salads, casseroles
Black Beans	Yes (Overnight)	1 - 1.5 hrs	Tacos, soups, burgers
Split Peas	No	40-60 mins	Soups, stews, creamy purees

*Note: Cooking times are approximate and can vary based on the age of the pulse and water hardness.

Cooking techniques for perfect pulses

Stovetop Simmering: This is the most common method. After rinsing, add the pulses to a pot and cover with fresh, cold water, about 2-3 inches above the level of the pulses. Bring to a boil, then reduce the heat to a gentle simmer. Cover the pot, leaving the lid slightly ajar to prevent boiling over. Skim off any foam that rises to the top during the first 10 minutes. The pulses are cooked when they are tender but not mushy, unless a softer consistency is desired. Do not add salt until the pulses are nearly cooked, as it can prevent them from softening.

Pressure Cooking: For significantly reduced cooking time, a pressure cooker is an excellent option. Be sure to follow the manufacturer's instructions, but generally, pressure cooking takes less than half the time of stovetop simmering, especially for larger pulses. Use a ratio of 2-3 cups of water per 1 cup of pulses. Pressure cooking is also great for making creamy, soft dals and hummus.

Slow Cooking: For minimal effort and tender results, a slow cooker can be used. Pre-soaking is still recommended. Combine soaked and rinsed pulses with water and seasonings. Cook on low for 6-8 hours or until tender. This method creates a thicker, richer broth, perfect for soups and stews.

Ways to eat pulses: beyond the basics

Pulses are incredibly versatile and can be incorporated into many dishes. They can be used whole, split, or ground into flours for baking.

• Soups and Stews: Lentil and split pea soups are classics. Add beans or chickpeas to vegetable or meat stews for a heartier, more nutritious meal.
• Salads: Cooked and cooled lentils or chickpeas add texture, bulk, and a protein boost to any salad.
• Dips and Spreads: Hummus, made from blended chickpeas, is a well-known dip. Other pulses can also be blended to create creamy spreads.
• Curries and Dal: In Indian cuisine, dal (lentils) is a staple and can be made with various types of lentils and spices.
• Burgers and Meat Substitutes: Ground pulses, particularly lentils and chickpeas, can be used to form vegetarian patties or act as a ground meat substitute in recipes.
• Roasted Snacks: Roasted chickpeas are a crunchy, healthy snack alternative to chips.

Digestion tips and tricks

For those who experience gas or bloating from eating pulses, there are several ways to improve digestibility:

• Soak thoroughly: The soaking process helps break down the complex sugars (oligosaccharides) that can cause gas.
• Rinse well: Always rinse pulses after soaking and cooking to remove the compounds released into the water.
• Start small: Gradually increase your pulse intake to give your digestive system time to adjust. A temporary increase in gas is normal as your body gets used to the extra fiber.
• Cook well: Ensure pulses are cooked until very tender. Undercooked pulses are harder to digest.
• Add carminative spices: Ingredients like ginger, cumin, and asafoetida (hing) are known to aid digestion and reduce gas. Many traditional recipes incorporate these naturally.

Conclusion: A vital, versatile superfood

Mastering how to cook and eat pulses is a skill that offers significant rewards for your health, budget, and culinary repertoire. From hearty stews to light salads, these versatile seeds are a foundational ingredient in many global cuisines. By understanding the simple steps of preparation, you can unlock their full nutritional potential and enjoy their delicious, earthy flavor. Their high fiber and protein content will leave you feeling full and satisfied, while their wealth of nutrients supports long-term wellness. Embrace these mighty seeds and let them enrich your diet and your dishes.

For more in-depth information on the nutritional benefits and sustainability of pulses, refer to the United Nations World Pulses Day initiative.

Frequently Asked Questions

Do all pulses need to be soaked before cooking?

No, not all pulses require soaking. Smaller, softer varieties like lentils and split peas cook relatively quickly and don't need to be soaked. However, larger, denser beans like chickpeas and kidney beans benefit greatly from an overnight soak to reduce cooking time and improve digestibility.

How do you know if pulses are cooked properly?

Pulses are cooked properly when they are tender all the way through. For most uses, they should be soft enough to mash between your fingers. Test a few throughout the cooking process. Cooking times can vary based on the type and age of the pulse.

Why do some people experience gas after eating pulses?

Gas can occur because pulses contain complex carbohydrates called oligosaccharides that some people find hard to digest. Soaking and rinsing them thoroughly, cooking them well, and gradually increasing intake can significantly reduce gas and bloating.

Can I use canned pulses instead of dried?

Yes, canned pulses are a convenient alternative and can be used in most recipes. However, dried pulses are typically more affordable, lower in sodium, and often have a better texture. If using canned, be sure to rinse them to wash away excess sodium.

How long can I store cooked pulses?

Cooked pulses can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, you can freeze them for several months. Freezing cooked pulses in individual portions is a great way to have them ready for quick meals.

What is the best way to add flavor to cooked pulses?

Adding aromatics like onions, garlic, and bay leaves to the cooking water is an easy way to build flavor. Spices, herbs, and a squeeze of lemon juice at the end can also greatly enhance the taste. Season with salt only towards the end of cooking.

Are pulses good for weight loss?

Yes, pulses can be great for weight management. They are low in fat and high in both protein and fiber, which helps you feel full and satisfied for longer, reducing overall calorie intake.