What Foods Are Pulses? A Comprehensive Guide

November 15, 2025 •

4 min read

According to the Food and Agriculture Organization of the United Nations, pulses have been a vital part of the human diet for centuries. But what foods are pulses, and how do they differ from other legumes? Pulses are the dried, edible seeds of certain plants in the legume family, which include nutritious staples like lentils, chickpeas, and dry beans.

Quick Summary

Pulses are the dried edible seeds of legumes like beans, lentils, and dried peas. They are distinct from other legumes harvested while green, such as fresh peas and green beans. This guide covers common types of pulses, their health benefits, and cooking methods.

Key Points

Definition: Pulses are the dried, edible seeds of plants in the legume family, harvested specifically for the dry seed.
Common Examples: Key pulses include dry beans (kidney, pinto, black), lentils (brown, red, green), chickpeas, and dry peas (split and whole).
Nutritional Benefits: They are packed with plant-based protein, dietary fiber, vitamins (especially folate), and minerals like iron and potassium.
Pulses vs. Legumes: All pulses are legumes, but not all legumes are pulses. The term 'pulse' only applies to dried, edible seeds, not fresh beans or peas.
Soaking and Cooking: Most larger pulses require soaking to reduce cooking time and aid digestion, while smaller varieties like lentils do not.
Sustainability: Pulses are environmentally friendly crops, requiring less water and improving soil health by fixing nitrogen.
Culinary Versatility: Pulses are a versatile ingredient used in diverse dishes, from soups and stews to dips like hummus and salads.

Defining Pulses: An Edible Distinction

To understand what foods are pulses, it's essential to first differentiate them from the broader category of legumes. The term 'legume' refers to the entire plant from the Fabaceae family, including its pods, stems, and seeds. A 'pulse,' however, is specifically the dried edible seed harvested from a legume plant. This crucial distinction means that while all pulses are legumes, not all legumes are pulses. For instance, a green bean is a legume, but since it is harvested and consumed fresh, it is not considered a pulse. The list of foods considered pulses includes numerous varieties of dry beans, dry peas, chickpeas, and lentils.

A World of Pulses: Common Varieties

Pulses are a diverse group of foods used in cuisines around the world. Their versatility and nutritional density make them a cornerstone of many vegetarian and vegan diets.

Dry Beans: This category is vast, including favorites like kidney beans, black beans, pinto beans, and navy beans. They are a staple in chilis, soups, stews, and a variety of regional dishes like Mexican tostadas and curries.
Lentils: Lentils are small, lens-shaped pulses that cook quickly and don't require pre-soaking. Common types include brown, red, green, and black lentils. They are famously used in Indian daal, soups, and salads.
Chickpeas (Garbanzo Beans): With their nutty taste and firm texture, chickpeas are a popular pulse. They are the primary ingredient in hummus, falafel, and are delicious roasted for a crunchy snack.
Dry Peas: These are the dried seeds of peas, which are often sold whole or split. Split peas, either green or yellow, cook faster and are the key ingredient in split pea soup.
Other Pulses: Lesser-known but equally nutritious pulses include black-eyed peas, fava beans, and mung beans. These are used in a variety of traditional dishes worldwide.

The Health and Environmental Advantages of Pulses

Incorporating pulses into your diet offers a wide array of health benefits. Pulses are nutritional powerhouses, providing significant amounts of protein, fiber, and essential minerals. They are naturally gluten-free and have a low glycemic index, which can help manage blood glucose levels. For weight management, the high fiber and protein content contribute to a feeling of fullness, reducing overall calorie intake. Pulses also contain soluble fiber, which has been shown to help lower 'bad' LDL cholesterol, supporting heart health.

Furthermore, pulses play a vital role in sustainable agriculture. As leguminous plants, they have the remarkable ability to fix nitrogen in the soil, which reduces the need for synthetic nitrogen fertilizers. This process not only improves soil health but also lowers the environmental footprint of agriculture. The production of pulses generally requires far less water than animal protein, making them an environmentally sound choice.

The Importance of Preparation

While dried pulses are a pantry staple due to their long shelf life, they often require proper preparation, primarily soaking, to reduce cooking time and aid digestion.

Soaking: Most dry beans, chickpeas, and whole peas benefit from soaking. The hot soak method is often preferred for more consistent results and to reduce gas-causing compounds.
Cooking: After soaking, pulses should be boiled and then simmered until tender. It's best to cook different types of pulses separately, as cooking times can vary.
Acids and Salt: Adding acidic ingredients like tomatoes or salt too early in the cooking process can slow down softening. These should be added toward the end of cooking for the best texture.

Pulse vs. Non-Pulse Legumes


Feature	Pulses	Non-Pulse Legumes (e.g., green peas, fresh beans)
Harvest State	Harvested for their dry, mature seeds.	Harvested and consumed while the pod and/or seeds are still fresh and immature.
Nutritional Profile	High in protein, fiber, and complex carbohydrates. Good source of iron, folate, and other minerals.	Primarily treated as vegetables. Contain vitamins and minerals, but often have a different macronutrient ratio.
Preparation	Often require soaking and a longer cooking time to soften.	Typically cook faster and don't require soaking prior to cooking. Can often be eaten raw or with minimal preparation.
Shelf Life	Excellent long-term storage as dried seeds.	Limited shelf life; generally stored fresh, frozen, or canned.
Examples	Lentils, dry chickpeas, kidney beans, split peas.	Green beans, snow peas, garden peas.

Conclusion: A Versatile Dietary Staple

From hearty stews and creamy hummus to vibrant salads and nourishing curries, the range of dishes featuring pulses is immense. These versatile foods are not only a cost-effective and nutrient-dense addition to any diet but also a smart choice for a sustainable lifestyle. By distinguishing what foods are pulses from other legumes and learning the best ways to prepare them, you can fully explore and enjoy the myriad culinary and health benefits they offer. They are an excellent way to boost your intake of plant-based protein and fiber, ensuring your meals are both satisfying and good for you. For more information on pulses and their benefits, you can visit the USA Pulses official website.

Frequently Asked Questions

A legume refers to the entire plant from the Fabaceae family, including its pods and seeds. A pulse is specifically the dried, edible seed from that plant. Therefore, while all pulses are legumes, not all legumes (like fresh peas or green beans) are pulses.

No, while peanuts are botanically a type of legume, they are generally classified as a nut and excluded from the pulse category because they have a much higher fat content.

Larger pulses like dry beans and chickpeas generally benefit from soaking to soften them and reduce cooking time. However, smaller pulses like lentils and split peas do not typically require soaking.

Yes, pulses are an excellent source of plant-based protein, making them an important component of vegetarian, vegan, and plant-forward diets. Their protein content is significantly higher than that of most cereals.

Common types of pulses include dry beans (e.g., kidney, black, pinto), lentils, chickpeas (garbanzo beans), and dry peas (split peas).

Yes, pulses are beneficial for heart health because they are rich in soluble fiber. This type of fiber can help lower 'bad' LDL cholesterol levels as part of a balanced diet.

Pulses improve soil health through nitrogen fixation, a natural process that reduces the need for synthetic fertilizers. They also require less water to grow compared to other protein sources.