Author, Celebrity Chef and Culinary Consultant Vicky Ratnani marks World Pulses Day (February 10) by giving Nichola Marie a crash course in these tiny nutritional powerhouses.
Pulses, including lentils, beans, chickpeas, and peas, are nutritional powerhouses packed with plant-based protein, fibre, and essential vitamins like folate and iron. They’re low in fat, glutenfree, and have a low glycemic index, making them perfect for heart health, digestion, and managing blood sugar. As sustainable crops that enrich the soil, pulses not only nourish us but also support eco-friendly farming. Their versatility in global cuisines makes them a timeless choice for healthy, delicious meals.
Popular International Dishes With Pulses
Dal Falafel (Middle Eastern): Falafels made with lentils instead of chickpeas, served with tahini.
Lentil Soup (Mediterranean): Hearty soup with red or green lentils, herbs, and vegetables.
Hummus (Middle Eastern): Smooth dip made from chickpeas, tahini, and olive oil.
Chickpea Tagine (Moroccan): Slow-cooked chickpeas with spices, dried fruits, and vegetables.
Black Bean Tacos (Mexican): Soft tacos filled with spiced black beans, salsa, and avocado.
Puy Lentil Salad (French): A warm salad with lentils, goat cheese, and vinaigrette.
Split Pea Mash (Scandinavian): Creamy mashed split peas served with root vegetables.
Popular Indian Dishes With Pulses
Dal Makhani: Creamy black lentils cooked with butter and cream, often served with naan.
Panchmel Dal: A Rajasthani mix of five lentils, spiced with ghee and aromatics.
Chana Masala: Spicy chickpea curry, popular in North India.
Masoor Dal Tadka: Red lentil curry tempered with garlic and chili.
Rajma: Kidney beans in a rich tomato gravy, served with steamed rice.
Adai: South Indian lentil crepes made from a mix of dals.
Moong Dal Payasam: A sweet pudding made with moong lentils, jaggery, and coconut milk.
Hara Bhara Kebab: A vegetarian kebab made with green gram and spinach.
Adding Taste To Pulses
Here are a few tips to ensure dishes are flavourful, wholesome, and versatile for various cuisines…
Soak before cooking: Soak pulses like chickpeas, kidney beans, and lentils to reduce cooking time and improve digestibility.
Use aromatics and spices: Enhance flavour by tempering pulses with garlic, ginger, onions, cumin, and other spices. These also aid digestion.
Cook to the right texture: Overcooking can make pulses mushy; undercooking leaves them hard. Adjust cooking time based on the dish.
Balance nutrition: Combine pulses with grains (e.g. rice, quinoa) to create a complete protein profile. Add fresh herbs: Use herbs like cilantro, parsley, or mint to brighten flavours and add freshness.
Use low-fat cooking methods: Prepare dishes with minimal oil or use healthy fats like olive oil or ghee for flavour.
Incorporate vegetables: Boost the nutritional value by adding spinach, tomatoes, carrots, or seasonal veggies.
Experiment with global flavours: Pair pulses with coconut milk, tahini, or tomato-based sauces for variety.
Season strategically: Add salt towards the end of cooking to prevent hardening. For acidity, use lemon juice or vinegar to enhance flavour after cooking.
Blend for creamy textures: For soups, dips, or curries, blend some of the cooked pulses to achieve a smooth consistency without adding cream.
Add Pulses To Your Daily Diet
Breakfast Boost: Add sprouted moong or boiled chickpeas to your morning salads or enjoy lentil-based dosas like Adai.
Soups and Stews: Blend cooked lentils or split peas into hearty soups or stews for added protein and thickness.
Snacks: Roast chickpeas or spiced lentils for a crunchy, healthy snack.
Salad Toppings: Toss cooked lentils, black beans, or kidney beans into salads for a nutritious twist.
Smoothies: Add a small amount of cooked red lentils or chickpeas to smoothies for extra protein without altering the flavour.
Sides and Curries: Replace heavy gravies with light, lentil-based curries like Dal Tadka or Chana Masala.
Pasta and Rice Dishes: Use lentil-based pasta or mix cooked lentils into your favourite rice dishes like pulao or biryani.
Baking: Add chickpea flour (besan) to baked goods or pancakes for extra nutrients.
Sandwiches and Wraps: Use hummus or lentil-based spreads as a filling or dip.
Desserts: Experiment with moong dal halwa or chickpea-based protein balls for a sweet treat.
By integrating small portions of pulses into various meals, you can effortlessly boost your protein and fibre intake.
