Pulses are the edible, dried seeds of plants belonging to the legume family. These seeds are harvested when fully mature and dried, making them storable for long periods and contributing significantly to global food security. The United Nations Food and Agriculture Organization (FAO) recognizes these crops for their substantial role in providing plant-based protein and micronutrients. They are especially important in regions where other protein sources may be scarce.
Defining Pulses and Their Agricultural Context
The term “pulse” is a specific agricultural designation based on the Food and Agriculture Organization’s (FAO) classification. It refers only to the dried seed of a legume plant harvested exclusively for that dry seed. This distinction separates pulses from other crops within the broader legume family. For example, oilseeds like peanuts and soybeans are not pulses because they are harvested for their high fat content, nor are vegetables like green beans and green peas, which are harvested while fresh.
The Four Primary Categories of Pulses
While the FAO recognizes 11 specific types of pulses, they are broadly grouped into four main commercial and nutritional categories. This primary division is based on morphological characteristics and common usage.
Dried Beans
Dried Beans include a wide array of seed sizes and colors, often from the Phaseolus genus. This group includes popular varieties such as kidney, navy, pinto, and black beans, which are staples in many global cuisines. These beans require soaking and extended cooking times due to their size and dense structure.
Dried Peas
Dried Peas are the mature, dried seeds harvested from the Pisum sativum plant. This category includes split peas, which are field peas that have been split in half to speed up the cooking process. Dried peas are often used in dense soups and stews because they break down easily when cooked, creating a thick consistency.
Lentils
Lentils are distinguished by their small, lens-like shape and relatively fast cooking time compared to dried beans. Varieties are differentiated by color, including earthy green and brown lentils, and quick-cooking red and yellow lentils. Dark black beluga lentils are also included, valued for retaining their shape well after cooking.
Chickpeas
Chickpeas, scientifically known as Cicer arietinum, are large, round, beige-colored pulses. They are characterized by a slightly nutty flavor and firm texture. Chickpeas are widely used in Mediterranean, Middle Eastern, and Indian cuisines, notably as the foundation for hummus and falafel.
Nutritional Significance of Pulses
Pulses offer a dense source of sustenance due to their nutritional profile. They contain high levels of plant-based protein, typically providing about twice the protein found in most whole grains. This protein content is rich in the essential amino acid lysine, which is often limited in cereal grains.
Pulses are a rich source of dietary fiber, containing both soluble and insoluble forms. The fiber content aids in digestive health and helps manage blood sugar levels due to their low glycemic index. Consumption of pulses is associated with improved lipid profiles and a reduced risk of cardiovascular disease.
They provide substantial amounts of micronutrients important for human health, including minerals such as iron, zinc, potassium, and magnesium. Pulses are also a rich source of B-vitamins, including folate, which is necessary for cell division and the production of red blood cells.
Culinary Applications and Preparation
The versatility of pulses allows for their incorporation into many global dishes, serving as a base for meals or a textural component. They are commonly used whole in soups, chilis, and stews, or ground into flours for baking or traditional foods like Indian besan. Proper preparation is necessary to maximize nutrient absorption. Most large-seeded pulses benefit from soaking to reduce cooking time. Thorough cooking is required to deactivate naturally occurring anti-nutrients, such as lectins, which significantly improves the digestibility of the proteins and starches.