Pulses
Types Of Pulses
Pulses are the edible seeds of leguminous plants, commonly known as legumes. They are a key source of protein, fiber, and essential nutrients, especially in vegetarian and vegan diets. Here are some common types of pulses and their descriptions:
Chickpeas (Garbanzo Beans)
- Description: Chickpeas are round, beige-colored legumes that are a staple in Middle Eastern, Indian, and Mediterranean cuisines. They are high in protein, fiber, iron, and phosphorus. Chickpeas have a mild, nutty flavor.
- Uses: Commonly used in hummus, salads, soups, and stews, as well as in dishes like falafel and curries.
Lentils
- Description: Lentils are small, lens-shaped pulses that come in various colors, including green, brown, red, yellow, and black. They are rich in protein, fiber, iron, and folate. Lentils cook quickly and have a mild, earthy flavor.
- Varieties: Includes green lentils (firm texture), red lentils (soft and mushy when cooked), and Puy lentils (firm and peppery).
- Uses: Used in soups, stews, salads, and as a meat substitute in dishes like lentil burgers and dals.
Lentils
- Description: Lentils are small, lens-shaped pulses that come in various colors, including green, brown, red, yellow, and black. They are rich in protein, fiber, iron, and folate. Lentils cook quickly and have a mild, earthy flavor.
- Varieties: Includes green lentils (firm texture), red lentils (soft and mushy when cooked), and Puy lentils (firm and peppery).
- Uses: Used in soups, stews, salads, and as a meat substitute in dishes like lentil burgers and dals.
Black Beans
- Description: Black beans are small, shiny, black-colored beans that are a staple in Latin American cuisine. They are high in protein, fiber, and antioxidants. Black beans have a dense, meaty texture and a slightly sweet flavor.
- Uses: Commonly used in soups, stews, salads, burritos, and as a base for vegetarian dishes.
Kidney Beans
- Description: Kidney beans are large, kidney-shaped beans with a deep red color. They are rich in protein, fiber, iron, and folate. Kidney beans have a firm texture and a slightly sweet taste.
- Uses: Popular in chili, soups, stews, and rice dishes like Rajma (Indian curry) and red beans and rice.
Kidney Beans
- Description: Kidney beans are large, kidney-shaped beans with a deep red color. They are rich in protein, fiber, iron, and folate. Kidney beans have a firm texture and a slightly sweet taste.
- Uses: Popular in chili, soups, stews, and rice dishes like Rajma (Indian curry) and red beans and rice.
Pinto Beans
- Description: Pinto beans are medium-sized, beige beans with brown speckles that turn pink when cooked. They are high in protein, fiber, and folate. Pinto beans have a creamy texture and a mild, earthy flavor.
- Uses: Often used in refried beans, burritos, chili, and as a side dish in Mexican cuisine.
Split Peas
- Description: Split peas are the dried, peeled, and split seeds of peas. They come in green and yellow varieties and are high in protein, fiber, and iron. Split peas have a mild, slightly sweet flavor and cook down to a smooth, creamy texture.
- Uses: Commonly used in soups, especially split pea soup, and stews.
Split Peas
- Description: Split peas are the dried, peeled, and split seeds of peas. They come in green and yellow varieties and are high in protein, fiber, and iron. Split peas have a mild, slightly sweet flavor and cook down to a smooth, creamy texture.
- Uses: Commonly used in soups, especially split pea soup, and stews.
Mung Beans
- Description: Mung beans are small, green beans that are commonly used in Asian cuisine. They are rich in protein, fiber, and antioxidants. Mung beans have a slightly sweet flavor and can be used whole or split.
- Uses: Used in soups, salads, curries, and desserts, as well as sprouted for use in salads and stir-fries.
Adzuki Beans
- Description: Adzuki beans are small, red beans that are popular in East Asian cuisine, particularly in Japan and China. They are high in protein, fiber, and antioxidants. Adzuki beans have a sweet, nutty flavor.
- Uses: Commonly used in sweet dishes like red bean paste, as well as in soups and salads.
Adzuki Beans
- Description: Adzuki beans are small, red beans that are popular in East Asian cuisine, particularly in Japan and China. They are high in protein, fiber, and antioxidants. Adzuki beans have a sweet, nutty flavor.
- Uses: Commonly used in sweet dishes like red bean paste, as well as in soups and salads.
Navy Beans
- Description: Navy beans, also known as haricot beans, are small, white beans that are mild in flavor. They are high in protein, fiber, and B vitamins. Navy beans have a creamy texture when cooked.
- Uses: Often used in baked beans, soups, and stews, and are the main ingredient in Boston baked beans
Fava Beans (Broad Beans)
- Description: Fava beans are large, flat, green beans that are rich in protein, fiber, and iron. They have a creamy texture and a slightly bitter, earthy flavor.
- Uses: Used in Mediterranean dishes like ful medames, salads, soups, and as a side dish.
Soybeans
- Description: Soybeans are a versatile legume that is high in protein, fiber, and essential amino acids. They are the basis for many soy products, including tofu, tempeh, soy milk, and soy sauce.
- Uses: Used in a wide range of products, from soy milk and tofu to fermented foods like miso and tempeh.
Pigeon Peas (Toor Dal)
- Description: Pigeon peas are small, beige-colored legumes with a nutty flavor. They are high in protein, fiber, and essential vitamins. Pigeon peas are commonly used in Indian, Caribbean, and African cuisines.
- Uses: Often used in dals, soups, stews, and rice dishes like Arroz con Gandules (Puerto Rican rice with pigeon peas).