Legumes and Pulses: Beans, Peas, and Lentils

Part of the Food Talk series

Legumes and pulses: beans, peas, and lentils

Let’s talk about legumes and pulses…

Beans, peas, and lentils, known as legumes and pulses, are staples in my kitchen. I love how they add texture and color to meals, are a great source of plant-based protein, and are packed with healthy benefits.

What are Legumes and Pulses?

Legumes are plants from the Fabaceae family, which include beans, peas, and lentils. Pulses, a subcategory of legumes, refer specifically to the dried edible seeds of these plants, such as lentils, chickpeas, and dried beans. While all pulses are legumes, not all legumes are pulses, as some legumes, like fresh peas or green beans, are not dried.

Varieties of Legumes and Pulses

Now that we’ve defined legumes and pulses, let’s explore some of the most popular varieties you can add to your kitchen. There are so many varieties of pulses. There’s one to fit nearly every dish and cuisine, and there’s bound to be at least a few you enjoy. An exhaustive list is difficult, but here you’ll find a list of the major ones. Some of my favorites are black lentils, black beans, chickpeas, fresh green peas, edamame, snap peas, and cannellini beans, but there are very few I don’t care for.  You may need to give several varieties a try to find your favorites. 

Health Benefits of Legumes and Pulses

Not only are legumes and pulses versatile in cooking, but they are also packed with numerous health benefits. Consumption of legumes and pulses is associated with longevity. In fact, they are a part of the regular diet in every Blue Zone.  They have many health benefits and are linked to a myriad of positive health outcomes including:

  • decreased risk of cardiovascular disease
  • decrease in LDL Cholesterol
  • a healthy gut microbiome
  • associated with lower body weight and better appetite control
  • better blood sugar control
  • good source of plant-based protein with lentils, soybeans, and chickpeas being some of the highest.
  • excellent source of folate
  • excellent source of fiber
  • rich source of magnesium, iron, phosphorus, and potassium

Consumption of legumes and pulses is associated with longevity.

How to Decrease Digestive Issues from Eating Legumes and Pulses

  1. If you don’t eat a lot of beans or fiber currently, slowly add them to your diet. 
  2. Soak dried beans/pulses for several hours to overnight, then rinse and drain before cooking.
  3. Rinse canned beans before using.
  4. Add ingredients to your beans that help with digestion such as cumin, turmeric, fennel, ginger.
  5. Try sprouted versions if you can find them or try sprouting them yourself.

How I Use Them In My Kitchen

  • Dips: While traditional chickpea humus is a favorite in my house, we also enjoy edamame, black eyed pea, and cannellini bean humus just to name a few. Almost any bean will work well! I like to serve these with a variety of raw veggies and wholegrain bread like whole wheat pita or whole grain sourdough.
  • Base for bowls: I also like to use hummus and spreads as a base for bowls.
  • Whole in soups: Adding legumes and pulses to soups and stews adds texture, variety, and nutrition.
  • Puréed in soups: Pureeing them as a soup base adds a creamy texture without saturated fat.
  • With rice: I like to use a mix of half lentils and half rice to pump up the protein of a dish.
  • Veggie Burgers: Legumes and pulses make the perfect base for veggie burgers.
  • Roasted: I love to roast them for a snack of salad topping.

Legumes and pulses are nutrient-rich, versatile, and can be easily added to a variety of meals. Whether you’re looking to boost your plant-based protein intake or enjoy their many health benefits, there are options that can fit a range of dietary preferences and needs.

Looking for a recipe that uses legumes and pulses?

Hot Chicken New Year's Bowl

These Hot Chicken New Year’s Bowls sit on a base of black eyed peas and are the perfect fusion of Nashville hot chicken and a traditional Southern New Year’s Day meal.

Sources:

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Grygus, A. (n.d.). Varieties  –  beans, peas & lentils. Beans, Peas & Lentils. https://www.clovegarden.com/ingred/bp_legumev.html#:~:text=Varieties%20%2D%20Beans%2C%20Peas%20%26%20Lentils,and%20more%20than%2018%2C860%20species. 

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