Which vegetables are pulses and how do they differ?

According to the Food and Agriculture Organization (FAO) of the United Nations, there are 11 types of pulses recognized globally. The misconception that certain vegetables are pulses is common because they belong to the larger plant family called legumes. However, a pulse is specifically defined as the dried, edible seed of a legume plant.

Quick Summary

This guide clarifies the difference between pulses and vegetables, explaining that pulses are the dry, edible seeds of certain legume plants. It details which specific dry beans, peas, and lentils fall into this category, contrasting them with fresh, green varieties commonly eaten as vegetables.

Key Points

• Botanical Classification: A pulse is the dried, edible seed of a legume plant, not a vegetable.

• Harvest State: The key difference lies in harvesting; pulses are harvested dry, while vegetables are harvested fresh.

• Examples of Pulses: Common pulses include dry beans (kidney, black, pinto), lentils, dried peas, and chickpeas.

• Vegetables That Are Legumes: Fresh items like green beans and green peas are technically legumes but are classified as vegetables because they are eaten fresh.

• Nutritional Value: Pulses are excellent sources of plant-based protein, fiber, folate, and iron.

• Environmental Impact: Growing pulses enriches soil with nitrogen naturally, reducing the need for synthetic fertilizers.

• Not all Legumes are Pulses: While all pulses are legumes, some legumes, like fresh peas or peanuts, are not pulses.

What are pulses?

Pulses are the edible, dry seeds of legume plants. While all pulses are legumes, not all legumes are pulses. The key distinction, as defined by the Food and Agriculture Organization (FAO), is that a pulse is harvested solely for its dry grain. This excludes crops harvested green for food, such as green beans and fresh peas, which are classified as vegetable crops. The dry harvest allows pulses to be stored for extended periods without losing their high nutritional value.

The most common types of pulses include dry beans, dry peas, chickpeas, and lentils. Each category contains a variety of subspecies, contributing to a diverse and globally significant food group. These nutrient-dense foods are celebrated for their high protein and fiber content, making them a staple in plant-based diets and a valuable source of nutrients worldwide.

Which vegetables are pulses?

This is a trick question, as botanically, a pulse is not a vegetable. However, many dried goods commonly thought of as vegetables are indeed pulses. The confusion arises because many people use the term 'legume' and 'pulse' interchangeably, and some legumes are eaten fresh as vegetables. Here is a list of common pulses that are often mistakenly categorized with fresh vegetables:

• Dry Beans: This category includes kidney beans, black beans, pinto beans, navy beans, and lima beans. These beans are left on the plant to dry and mature before being harvested.
• Lentils: Lentils are small, lens-shaped pulses available in several varieties, including brown, red, green, and black. They are a kitchen staple worldwide and are popular for their quick cooking time.
• Dried Peas: This includes split peas (green and yellow) and chickpeas (also known as garbanzo beans). Unlike fresh green peas, these are harvested as dry seeds.
• Cowpeas: This group includes black-eyed peas, which are a variety of cowpea.

The crucial distinction: Fresh vs. Dry

The primary factor separating a pulse from a vegetable, even within the same plant family, is the state in which it is harvested. Fresh items like green beans and fresh green peas are picked before they fully mature and dry out, and they are typically cooked and eaten with their pods. Pulses, on the other hand, are the matured, dried seeds removed from their pods.

For example, a green pea is a fresh legume and is botanically a vegetable, whereas a yellow or green split pea is a pulse. Similarly, the pods of a green bean are eaten fresh, but if the seeds were left to dry and harvested, they would technically be a pulse. This critical difference in harvesting and consumption is what separates pulses from vegetables from a culinary and nutritional perspective.

Nutritional benefits of including pulses in your diet

Including a variety of pulses in your diet can offer a wide range of nutritional benefits. Pulses are packed with protein, making them an excellent protein source for vegetarian and vegan diets. They are also high in dietary fiber, which is crucial for digestive health, blood sugar management, and cholesterol reduction. The rich folate content in pulses is particularly important for pregnant women, as it helps in the development of new tissues.

Beyond protein and fiber, pulses contain essential minerals like iron, potassium, and zinc. They are also known for their low glycemic index, meaning they cause a slower, more sustained rise in blood sugar compared to other carbohydrate sources. Their versatility in the kitchen and affordability also make them a practical and healthy addition to any meal plan.

Comparison: Pulses vs. Legumes vs. Vegetables

Feature	Pulses	Legumes	Vegetables
Botanical Definition	Dried, edible seeds of a legume plant.	A plant that produces its fruit in a pod.	Edible parts of plants (leaves, stems, roots).
Harvest State	Harvested dry and mature.	Can be harvested fresh (e.g., green beans) or dry.	Harvested fresh or immature.
Examples	Dry beans, lentils, chickpeas, split peas.	Pulses, green beans, fresh peas, peanuts.	Carrots, broccoli, lettuce, spinach, fresh peas, green beans.
Common Use	Soups, stews, curries, dips.	Both fresh and dried forms for various dishes.	Side dishes, salads, stir-fries.
Nutritional Emphasis	High in protein, fiber, folate, iron.	Variable, depending on the part of the plant and preparation.	Rich in vitamins, minerals, and antioxidants.

The environmental advantage of pulse farming

Pulses are not only beneficial for human health but also for the environment. As leguminous plants, they have a symbiotic relationship with nitrogen-fixing bacteria in their root nodules, which enriches the soil naturally. This reduces the need for synthetic nitrogen fertilizers, which are energy-intensive to produce and contribute to greenhouse gas emissions. Growing pulses improves soil health and can be part of a sustainable agricultural system. They also have a low water consumption footprint compared to many other crops. These environmental benefits make pulses a crucial component of a sustainable global food system.

Conclusion: Understanding the difference

In summary, while many vegetables and pulses come from the same broader plant family, the key distinction lies in how and when they are harvested. Pulses are the mature, dried edible seeds of legumes, a category that includes dry beans, lentils, and dried peas. Fresh green peas and green beans, though also legumes, are categorized as vegetables because they are harvested and consumed in their fresh, immature state. This clarification is important for both culinary applications and understanding their distinct nutritional profiles. Both are valuable components of a healthy diet, but they are not interchangeable in their botanical classification.

For more detailed information on legumes and pulses, you can refer to resources from reputable organizations like the Harvard T.H. Chan School of Public Health.(https://nutritionsource.hsph.harvard.edu/legumes-pulses/)

Lists of common pulses and their varieties

Dry Beans:

• Kidney beans
• Black beans
• Pinto beans
• Navy beans
• Lima beans
• Adzuki beans
• Broad beans (Fava beans)

Lentils:

• Brown lentils
• Green lentils
• Red lentils
• Black lentils (Beluga lentils)

Dry Peas:

• Split peas (green and yellow)
• Chickpeas (Garbanzo beans)

Conclusion

Understanding the distinction between vegetables and pulses is a matter of botanical classification and harvesting. While both offer significant nutritional benefits, they are not the same thing. Pulses are the dried edible seeds of leguminous plants, while vegetables encompass a wider range of edible plant parts harvested fresh. By incorporating a variety of both pulses and vegetables into your diet, you can achieve a balanced and nutrient-rich eating plan that supports both your health and a sustainable food system.

Frequently Asked Questions

Are green beans pulses?

No, green beans are not pulses. They are legumes but are classified as vegetables because they are harvested and eaten fresh, before the seeds fully mature and dry.

What is the difference between a legume and a pulse?

All pulses are legumes, but not all legumes are pulses. A legume is the plant itself, and its fruit comes in a pod. A pulse is specifically the dried, edible seed harvested from certain legume plants.

Are chickpeas a vegetable?

No, chickpeas are not vegetables. They are pulses, which are the dried, edible seeds of a legume plant. They are often used in dishes that include vegetables, but they are botanically distinct.

Do lentils count as a vegetable?

Lentils are pulses, not vegetables. However, in dietary recommendations, like those from MyPlate, pulses can often be counted toward either the vegetable or protein group, depending on your dietary needs.

Why are some beans considered pulses and others vegetables?

The defining factor is whether the bean is harvested dry or fresh. For example, a dried kidney bean is a pulse, whereas a fresh, immature green bean is a vegetable.

Are peanuts considered pulses?

No, peanuts are legumes but are not classified as pulses. They are primarily grown for oil extraction and are botanically distinct from pulses, which are harvested for their dry grain.

Can pulses replace meat in a diet?

Yes, pulses are an excellent source of plant-based protein, making them a great substitute for meat in vegetarian and vegan diets. They also provide fiber, vitamins, and minerals that contribute to a healthy diet.