Pulses

Advance Information*

Introduction

Pulses are a cornerstone in numerous culinary traditions worldwide, serving as a fundamental source of plant-based protein and essential nutrients. Harvested for their dried seeds, pulses belong to the legume family and encompass a diverse array of crops. The varieties include lentils, chickpeas (also known as garbanzo beans), dry peas, black beans, kidney beans, pinto beans, and black-eyed peas. These versatile ingredients are celebrated not only for their nutritional benefits but also for their ability to be integrated into an array of dishes, from soups and stews to salads, curries, and dips. Pulses stand as a critical element in many plant-based diets, providing a host of nutrients such as protein, fiber, vitamins, and minerals.

Types of Pulses

Lentils

Lentils are small, lens-shaped legumes that come in a variety of colors and sizes, each offering its own unique flavor and texture.

• Red Lentils: Known for their quick cooking time and slightly sweet flavor, red lentils are frequently used in soups and purees.
• Green Lentils: These have a robust, peppery flavor and maintain their shape well when cooked, making them ideal for salads and side dishes.
• Brown Lentils: The most common variety, brown lentils have a mild, earthy flavor and are perfectly suited for soups and stews.
• Black Beluga Lentils: Tiny, black, and resembling caviar, these lentils are prized for their slightly firmer texture and ability to hold their shape, making them perfect for sophisticated dishes.

Chickpeas (Garbanzo Beans)

Chickpeas, or garbanzo beans, are round, beige legumes known for their nutty taste and buttery texture. They are a key ingredient in many Middle Eastern dishes.

• Desi Chickpeas: Smaller and darker with a rough coat, desi chickpeas are typically used to make gram flour.
• Kabuli Chickpeas: Larger, lighter-colored, and with a smoother coat, these are commonly found in Mediterranean and Middle Eastern cuisine, often used in dishes like hummus and falafel.

Dry Peas

Dry peas are varieties of garden peas that are allowed to dry in the field before harvesting. They come in green and yellow varieties.

• Green Split Peas: These have a mild flavor and soft texture, making them ideal for soups and purees.
• Yellow Split Peas: Often used in Indian cuisine, yellow split peas have an earthy flavor and are used in dishes like dal.

Black Beans

Black beans, also known as turtle beans, are small, shiny legumes with a rich flavor. They are a staple in Latin American cuisine.

• Preparation: Black beans are typically soaked before cooking. They retain their shape well and can be used in soups, stews, salads, and as a filling for burritos and tacos.

Kidney Beans

Kidney beans are large, kidney-shaped beans that come in various colors, although red is the most common. They have a firm texture and slightly sweet flavor.

• Dark Red Kidney Beans: These are starchy with a firm texture and are often used in chili, salads, and soups.
• Light Red Kidney Beans: Slightly softer than the dark red variety, these are also used in similar dishes but can provide a slightly different texture.

Pinto Beans

Pinto beans are medium-sized, tan or brown beans with a speckled appearance and a creamy texture. They are widely used in Mexican cuisine.

• Uses: Pinto beans are excellent for refried beans, chillies, and stews. They are often mashed and used as a filling for burritos and other dishes.

Black-Eyed Peas

Black-eyed peas are small, white legumes with a distinctive black spot. They have a delicate flavor and smooth texture.

• Preparation: These peas are often featured in Southern American dishes like Hoppin’ John and are also used in soups, salads, and casseroles.

Nutritional Benefits

Protein

Pulses are an excellent source of plant-based protein, making them a staple in vegetarian and vegan diets. They provide the essential amino acids required for the body's growth and repair processes.

Fiber

High in both soluble and insoluble fiber, pulses aid digestive health, help regulate blood sugar levels, and may lower cholesterol. The fiber content makes them a satisfying addition to any meal plan.

Vitamins and Minerals

Iron

Pulses are an important source of non-heme iron, which is beneficial for those who do not consume meat. Consuming pulses with vitamin C-rich foods can enhance iron absorption.

Folate

Folate, or vitamin B9, found in pulses, is vital for DNA synthesis and repair, as well as for cell division and growth, making it particularly important during pregnancy.

Potassium

Pulses are rich in potassium,