When we talk about healthy foods that are both affordable and versatile, pulses often top the list. They are one of the oldest cultivated crops in the world and play an important role in traditional diets across Asia, Africa, Europe, and the Americas. From lentils in India to chickpeas in the Middle East, pulses have been nourishing humans for centuries.
But what exactly are pulses, and why do they matter so much in our daily lives? In this blog, we’ll explore the different pulses name, their nutritional benefits, and why including them in your diet is a smart choice for health and sustainability.
What Are Pulses?
The term pulses refers to the edible seeds of plants belonging to the legume family. They are harvested as dry seeds, unlike green beans or peas, which are considered vegetables. Pulses are rich in protein, fiber, vitamins, and minerals, making them a powerhouse of nutrition for both vegetarians and non-vegetarians.
Examples include lentils, chickpeas, dry beans, and dry peas. They are low in fat, gluten-free, and a great source of plant-based protein.
List of Common Pulses Names
Here’s a breakdown of some of the most popular pulses and their names:
1. Lentils (Masoor Dal)
- Types: Red lentils, brown lentils, green lentils, black lentils.
- Popular in Indian dals, Middle Eastern soups, and Western salads.
2. Chickpeas (Chana)
- Two types: Desi (small, darker) and Kabuli (large, cream-colored).
- Used in hummus, chole curry, falafel, and snacks.
3. Kidney Beans (Rajma)
- Deep red, kidney-shaped beans.
- Famous for “Rajma Chawal” in North India and chili in Mexican cuisine.
4. Black Gram (Urad Dal)
- Whole black gram or split white urad dal.
- Used in South Indian dosa, idli batter, and dal makhani.
5. Green Gram (Moong Dal)
- Available whole (green), split, or skinned (yellow).
- Easily digestible, often used in khichdi, soups, and sprouts.
6. Pigeon Pea (Toor Dal / Arhar Dal)
- A staple in Indian households.
- Used for sambar, dal tadka, and Gujarati dal.
7. Black-Eyed Peas (Lobia / Chawli)
- Cream-colored beans with a black spot.
- Popular in Indian curries and African stews.
8. Horse Gram (Kulthi Dal)
- Less common but highly nutritious.
- Traditionally used in soups and Ayurvedic remedies.
9. Bengal Gram (Chana Dal)
- Split version of brown chickpeas.
- Used in chutneys, dals, and sweets like besan ladoo.
10. Navy Beans, Pinto Beans & Lima Beans
- Popular in American and Latin cuisines.
- Often used in stews, salads, and baked dishes.
Nutritional Value of Pulses
Pulses are considered nutrient-dense foods. A single serving can provide:
- High Protein: Essential for muscle building and repair.
- Rich Fiber: Supports digestion and prevents constipation.
- Low Fat: Heart-friendly and good for weight management.
- Iron & Folate: Helps prevent anemia.
- Magnesium, Potassium, Zinc: Important for overall health.
For vegetarians, pulses are an excellent alternative to meat and dairy.
Health Benefits of Pulses
1. Support Heart Health
Pulses are low in cholesterol and high in soluble fiber, which helps reduce blood cholesterol levels and supports a healthy heart.
2. Manage Blood Sugar Levels
Their low glycemic index makes them ideal for people with diabetes. They release sugar slowly into the bloodstream, preventing spikes.
3. Aid in Weight Management
Because they are high in protein and fiber, pulses help you feel full for longer, reducing overeating.
4. Boost Gut Health
Fiber in pulses acts as a prebiotic, feeding good bacteria in the gut and improving digestion.
5. Great for Vegetarians & Vegans
They provide essential amino acids when combined with grains like rice or wheat, ensuring complete protein intake.
6. Bone Health
The calcium and magnesium in pulses strengthen bones and prevent conditions like osteoporosis.
Different Culinary Uses of Pulses
Pulses are extremely versatile. Here are some common ways they’re used worldwide:
- India: Dal curries, snacks like pakoras, dosa batter.
- Middle East: Hummus, falafel, lentil soups.
- Mexico & Latin America: Chili, bean burritos, refried beans.
- Western Countries: Salads, baked beans, protein bowls.
You can boil, sprout, roast, or grind them into flour for different recipes.
Pulses and Sustainability
Beyond health, pulses are also great for the planet. They:
- Require less water than most crops.
- Enrich soil by fixing nitrogen naturally.
- Reduce greenhouse gas emissions compared to animal protein sources.
The UN even declared 2016 as the International Year of Pulses, highlighting their role in sustainable agriculture and food security.
Tips for Cooking Pulses
- Soak before cooking: This reduces cooking time and helps in digestion.
- Add spices: Cumin, turmeric, and ginger help reduce bloating.
- Use pressure cookers or instant pots: Saves time and energy.
- Sprout them: Sprouted pulses are even richer in vitamins and enzymes.
Final Thoughts
From masoor dal and chana dal in India to chickpeas in the Middle East and beans in the Americas, pulses are truly global superfoods. They are rich in protein, easy to cook, and perfect for both everyday meals and special recipes.
Including different pulses name in your diet not only enhances taste but also provides immense health benefits while supporting sustainability.
