Defining Pulses: A Closer Look
The key to understanding what foods are classed as pulses lies in a specific set of criteria. While all pulses come from the larger botanical family known as legumes (Fabaceae), not all legumes are pulses. The Food and Agriculture Organization (FAO) of the United Nations reserves the term "pulse" for crops harvested exclusively for their dry seeds. This is the central distinction that separates them from other members of the legume family. For example, fresh peas and green beans are considered vegetables because they are harvested while still moist, whereas their dried counterparts—dried peas and dried beans—are pulses. Similarly, legumes like peanuts and soybeans are excluded because they are primarily used for their oil content.
The Major Categories of Pulses
To make it simpler, the FAO and other organizations group pulses into a handful of major categories. Within each category, there are dozens, if not hundreds, of varieties found in cuisines around the world. These categories include:
- Dry Beans: This is a vast category encompassing numerous types of dried beans. Popular examples include kidney beans, navy beans, black beans, pinto beans, and butter beans. Adzuki beans, mung beans, and fava beans are also included. Dry beans are a staple in many cuisines, from hearty chilis and stews to salads and dips.
- Dry Peas: Distinct from the fresh green peas eaten as a vegetable, dry peas are harvested mature and dried. This category includes both split peas (such as green and yellow split peas, used in soups) and whole dried peas.
- Lentils: Lentils are small, lens-shaped pulses that do not require soaking before cooking, making them very convenient. Varieties include brown, green, red, and yellow lentils, which are used extensively in Indian dals, soups, and stews.
- Chickpeas (Garbanzo Beans): These round, creamy-textured pulses are a core ingredient in Middle Eastern and Mediterranean cuisine. They are used to make popular dishes like hummus and falafel, but also appear in curries, salads, and roasted snacks. Kabuli chickpeas are the larger, lighter variety, while Desi chickpeas are smaller and darker.
- Other Pulses: Several other important pulses fit into this classification, such as pigeon peas, cowpeas (including black-eyed peas), and lupins. These are common in cuisines across Africa, Asia, and Latin America.
Nutritional Benefits of Including Pulses in Your Diet
Pulses are often referred to as a "superfood" due to their impressive nutritional profile. They are a potent source of plant-based protein, dietary fiber, complex carbohydrates, and key micronutrients like iron, zinc, magnesium, and B-vitamins. This nutrient density makes them an excellent choice for improving overall health. For example, their high fiber content is beneficial for digestive health and can aid in weight management by increasing feelings of fullness. The lower glycemic index of pulses means they help maintain more stable blood sugar levels, a benefit particularly relevant for individuals managing diabetes. Furthermore, regular consumption of pulses has been linked to a reduced risk of chronic diseases such as heart disease and certain cancers.
Pulses vs. Legumes vs. Other Foods: A Comparison
To help clarify the differences between pulses and other related food groups, the following table breaks down key characteristics.
| Feature | Pulses | Other Legumes | Other Vegetables | Oilseeds | Protein Source Example |
|---|---|---|---|---|---|
| Form | Dried, edible seeds | Various: fresh pods, beans, etc. | Fresh produce (leaves, stems, etc.) | High-fat seeds | Animal meat, dairy, eggs |
| Harvested | Dry for the seed | Fresh for food/forage | Fresh for food | Dry for oil extraction | Harvested/produced |
| Fat Content | Low | Varies; some high (e.g., peanuts) | Low | High (e.g., soybeans, peanuts) | Varies (e.g., high in beef, low in whitefish) |
| Protein Content | High | Varies (some high, some low) | Low | High | High |
| Fiber Content | High | High (in dried forms) | Varies | Low | Zero |
| Example | Lentils, chickpeas | Green peas, fresh green beans, peanuts | Spinach, carrots | Soybeans, peanuts | Chicken, beef, cheese |
Practical Ways to Incorporate Pulses
Adding more pulses to your diet is easy, delicious, and budget-friendly. They can be purchased dry and soaked before cooking, or bought canned for convenience. A classic and simple way to enjoy them is in a warming soup or a spicy, aromatic curry. Consider replacing some of the meat in dishes like chili or bolognese with lentils or beans for a nutrient-dense boost. Hummus made from chickpeas is a popular dip or sandwich spread, while roasted chickpeas provide a crunchy, savoury snack. For more global inspiration, you can explore recipes like Ethiopian lentil stew (Misir Wot) or Indian dals. Pulses also make a great addition to salads, offering texture and a substantial source of protein. You can find a wealth of recipe ideas and inspiration at the Pulses.org recipes section.
Conclusion
In summary, pulses are a vital, nutritious, and sustainable food group consisting of the dry, edible seeds of leguminous plants, such as beans, lentils, dried peas, and chickpeas. Their definition, established by organizations like the FAO, distinguishes them from other legumes based on their dry harvest and low fat content. Rich in plant-based protein, fiber, and essential minerals, pulses offer significant health benefits, from improved heart and digestive health to more stable blood sugar levels. By incorporating a variety of these versatile ingredients into your meals, you can enjoy delicious, affordable food that is good for your body and the planet.
