The term "legume" describes plants belonging to the Fabaceae family, or their fruit or seeds. In general English usage, the name often used for legumes is a collective term for a wide variety of specific foods, with "beans" and "pulses" being the most common. A pulse, specifically, is the dried, edible seed from a legume plant, such as chickpeas, lentils, and peas. Not all legumes are pulses, but all pulses are legumes.
The distinction between legumes and pulses
While the words "legume" and "pulse" are often used interchangeably, there is a technical difference, as outlined by organizations like the Food and Agriculture Organization (FAO). Understanding this distinction helps clarify which part of the plant is being discussed.
- Legumes: This term encompasses the entire plant from the Fabaceae family, including its leaves, stems, and pods. Examples include the entire green bean plant or a pea pod.
- Pulses: This refers specifically to the dried, edible seeds harvested from a legume plant. For instance, the pea inside the pod is a pulse, while the entire pea pod is a legume. Crops harvested for green vegetables (like green peas and green beans) are not considered pulses, but are still part of the legume family.
Types of common legumes
Legumes come in a huge variety of shapes, sizes, and colors. Here is a list of some of the most widely consumed types, broken down by their common English names:
- Beans: Includes staples such as kidney beans, black beans, pinto beans, navy beans, and lima beans.
- Peas: Encompasses green peas, split peas (both green and yellow), chickpeas (garbanzo beans), and black-eyed peas.
- Lentils: Available in several varieties including green, brown, red, and puy lentils.
- Soybeans: Used to make popular products like tofu and edamame.
- Peanuts: Though often used culinarily as a nut, the peanut is botanically a legume that grows underground.
Nutritional powerhouses: The health benefits of legumes
Legumes are not just inexpensive and versatile; they are also packed with essential nutrients that contribute to a healthy diet. They are a cornerstone of many healthy eating patterns, such as vegetarian, vegan, and Mediterranean diets.
Rich in plant-based protein: They are a major source of protein for millions globally, making them an excellent alternative or supplement to meat.
High in dietary fiber: The high fiber content in legumes promotes healthy digestion and can help lower cholesterol levels.
Good source of micronutrients: Legumes provide vital minerals and vitamins, including iron, folate, magnesium, and phosphorus.
Cardiovascular health: Studies show that consuming legumes regularly can help reduce total and LDL (bad) cholesterol, benefiting heart health.
Weight management: The combination of protein, fiber, and slow-digesting carbohydrates in legumes can increase feelings of fullness, aiding in weight control.
Legumes vs. pulses: A comparison
To further clarify the terminology, a simple comparison table can highlight the key differences.
| Feature | Legume | Pulse |
|---|---|---|
| Definition | The plant itself or its fruit/seeds from the Fabaceae family. | The dried, edible seed harvested from a legume plant. |
| Examples | The entire pea plant, a soybean plant, or a fresh green bean pod. | The pea (seed) from inside the pod, a dried lentil, or a chickpea. |
| State | Can be fresh (green beans) or dried (dry beans). | Always dried. |
| Culinary Use | As a fresh vegetable or for its dried seeds. | Primarily used in their dried form for cooking. |
Preparing and cooking legumes
Cooking with legumes can be simple, especially when using canned varieties, but preparing them from their dried state offers more control over texture and flavor.
- Soaking: Many dried legumes, like kidney beans and chickpeas, benefit from soaking overnight to reduce cooking time and improve digestibility. Smaller, faster-cooking pulses like lentils and split peas do not require soaking.
- Rinsing: Always rinse canned legumes to remove excess sodium. Dried legumes should be rinsed and drained after soaking and before cooking.
- Cooking: Simmer soaked legumes in fresh water until tender. A pressure cooker can dramatically speed up the process. Add salt towards the end of cooking, as some traditions suggest it can toughen the skins, though recent studies indicate it may just be for better seasoning.
The global presence of legumes
Legumes are a dietary cornerstone in cuisines all over the world. From the black beans and chickpeas found in Latin American and Middle Eastern dishes to the lentils and peas that feature prominently in South Asian and Mediterranean cooking, their versatility is evident. They are also used for a range of products, including plant-based alternatives to meat and dairy, showcasing their adaptability and rising popularity as a sustainable protein source. The rich history of legume cultivation dates back thousands of years in regions like ancient Egypt, China, and Switzerland.
Conclusion
While "legume" is the correct botanical term, the English names for these versatile and nutritious foods are most often their specific names, such as "beans," "lentils," or "peas." It is also common to refer to the dried edible seeds as "pulses." Regardless of the name used, incorporating these superfoods into your diet offers significant health benefits, from improved heart health to better weight management. Their affordability, long shelf-life, and ease of preparation make them an accessible and sustainable choice for kitchens everywhere. So, the next time you reach for a can of beans or a bag of lentils, you'll know exactly what to call your English legumes.
