So what are pulses you wonder? Pulses are the edible seeds of some plants in the legume family. They are best known for their high protein, fiber, and low fat content. Some of my favorites include; lentils, mung beans, dolichos beans, cow-peas, pigeon peas, pinto, cranberry, and northern beans. Recently, I have added adzuki beans to my pantry. I usually use 1 or 2 weekly to make a dish which can range from stew, curry, topping for salads, sautéed beans with tomatoes for sides, or mashed beans. I like to use dried beans but when I’m on a busy schedule canned works just fine. However, when using canned beans, remember to rinse them to get rid of the added sodium.
The water ratio for dry beans is 1 cup dried to 3 cups water. Soak them to reduce cooking time. Lentils and mung beans don’t need to be soaked, they cook in approximately 25 minutes. I cup dry beans yields approximately 2.5-3 cups cooked beans.
It is important to note that pulses are incomplete sources protein (do not contain all 9 essential amino acids) and therefore need to be paired with other foods ( for example whole grains) to make a complete protein.
Methods of preparation
Lentils: Canned lentils can be pricey so I get them dry, boil, and freeze. They tend to overcook very easily so be sure to follow package directions. I like to use them for curries or stews. Once in a while I’ll toss them in a vegetable sauté.
Mung Beans: Childhood favorite! I only use it for stews. This bean also tends to cook pretty fast.
Quick recipe: Boil the beans, sauté onions until golden brown, add garlic and cook for a minute or until fragrant, add freshly diced tomatoes and cook for about 5 minutes, add the beans, season with salt and pepper (or your favorite seasoning), add water (depends with how soupy you want it to be), add cilantro ( I feel like this is a must). Serve and enjoy.
Dolichos Beans: Another childhood favorite. These are hard to find but most Mediterranean food markets carry them or check with your local African store. They take a long time to cook so I suggest soaking overnight to reduce cooking time. Growing up these beans were only cooked if we were celebrating something. Dolichos have a very distinct flavor. They can either be sautéed or mashed. My favorite way to prepare them is mashed with ripe plantains then sautéed with onions and clarified butter and served with lamb or chicken curry. When I sauté them, I brown onions, add garlic, add shredded carrots, add beans and season with salt and pepper, serve with sautéed green cabbage.
Cowpeas: I usually substitute these for black-eyed peas. To me they taste better. I grew these 2 Summers ago and they took over my garden. They vined and formed canopies and blocked the sun and I ended up losing most of my other vegetables. They also attracted grasshoppers. Anyway, I got a pretty good harvest and I do intend on growing them again as soon as I have a designated area.
Pigeon Peas: Another childhood favorite. I like these mashed with potatoes and sautéed with onions and clarified butter and served with a curry.
Pinto, Cranberry, Northern Beans: These are very versatile and can be used for whatever I’m in the mood for. I like to use them for soups, stews and chili. I also saute them with onions, garlic, and sun-dried tomatoes and serve them as a side.
Adzuki Beans: When I can’t find dolichos, I like to substitute with adzuki though instead of mashing them, I like to use them for salad toppings or sauteed with onions, garlic, shredded carrots and sun-dried tomatoes and served as a side.
Nutrients
| Serving size 1/4 cup dry (Yields approx 3/4 cup cooked) | Protein | Fiber |
| Mung beans | 12g | 8g |
| Adzuki beans | 10.5g | 14g |
| Lentils | 10g | 4g |
| Pigeon peas | 11g | 8g |
| Cow peas | 10g | 4.5g |
| Red kidney beans | 10g | 9g |
| Pinto, Northern Cranberry beans | 12g | 2g |
| Dolichos beans | 12g | 13g |
Pulses are also a good source of iron, magnesium, potassium, zinc, phosphorus, folate, manganese and selenium.
Deliciously Wholesome 