Exploring the World of Pulses: Health Benefits, Recipes, and Cooking Tips

The Nutritional Wonders of Pulses

Pulses are a subgroup of legumes, prized for their edible seeds and pods. From chickpeas to kidney beans, they’re staples in global cuisines and pack a powerful nutritional punch. Rich in protein, fibre, and essential vitamins, pulses are not only great for your health but also a versatile ingredient for countless dishes.

Whether you prefer dried pulses soaked and cooked to perfection or the convenience of tinned varieties, incorporating them into your meals is a delicious and sustainable choice.

Cooking Tips for Pulses

Soaking: Many dried pulses, like chickpeas, require soaking for at least 12 hours to rehydrate. Be generous with water and refresh it halfway for better results.
Cooking: After soaking, pulses usually take 30–40 minutes to cook. Some, like black beans, may not require soaking—always check the packet.
Tinned Pulses: For quick meals, tinned pulses are perfect. Use the liquid in the tin to enhance the flavour of your dishes.

Three Global Recipes Featuring Pulses

1. Indian Rajma

Rajma, or kidney bean curry, is a North Indian classic. Kidney beans simmer in a rich, lightly spiced tomato gravy, best served with rice, yoghurt, spicy pickle, and fresh coriander.

👉 Rajma Recipe - Indian Healthy Recipes

Quick Tip: If using tinned kidney beans, add them directly at the step where cooked beans are required, using the liquid in the tin for extra depth.

2. Latin American Black Beans

A staple in Guatemalan cuisine, black beans are hearty and packed with flavour. This recipe can be adapted for London kitchens without needing an outdoor fire!

👉 Cuban Black Beans Recipe - Food & Wine

Serving Suggestion: Pair with fried yellow plantains, eggs, tomato sauce, fresh coriander, and a dollop of double cream for a complete meal.

3. South Indian Dosa with Sambar

Dosa, made from black gram lentils, is a crispy pancake often paired with Sambar, a spiced lentil and vegetable stew using pigeon peas. This South Indian favourite is a wholesome, satisfying meal.

For an easier approach, ready-made dosa powder and non-pressure-cooker Sambar recipes can simplify the process. Visit the Weekly Recipes Blog for a step-by-step guide.

Why Pulses Deserve a Place in Your Diet

Pulses are a nutritional powerhouse, offering:

Protein: Essential for muscle repair and growth.
Fibre: Promotes gut health and regulates digestion.
Nutrients: Packed with iron, potassium, magnesium, and folate.

They’re also environmentally friendly, requiring less water and producing lower greenhouse gas emissions compared to many other protein sources.

Incorporate Pulses Into Your Meals

From Indian curries to Latin American staples and South Indian delights, pulses are the perfect ingredient to experiment with in your kitchen. They’re versatile, delicious, and full of health benefits. Why not start exploring today?

Share your creations with us on social media and tag @NourishedCommunities to showcase your pulse-powered dishes!