Cooking with Pulses: A Guide to Delicious and Nutritious Meals

Pulses, the edible seeds of legumes, are a staple in kitchens around the world and are gaining popularity in British homes for their versatility, nutrition, and sustainability. 

Whether you're looking to create hearty soups, vibrant salads, or satisfying mains, pulses offer endless culinary possibilities.

In this blog post, we'll explore the benefits of cooking with pulses, tips for preparing them, and a few delicious recipes to get you started.

Why Cook with Pulses?

Nutritional Powerhouses

Pulses such as lentils, chickpeas, beans, and peas are rich in protein, fibre, vitamins, and minerals. They are an excellent source of plant-based protein, making them perfect for vegetarians, vegans, and anyone looking to reduce their meat consumption. Additionally, pulses are low in fat and have a low glycaemic index, which helps in maintaining stable blood sugar levels.

Sustainable and Affordable

Pulses are not only good for your health but also for the planet. They require less water and fertiliser compared to other crops and have a lower carbon footprint. Plus, they are relatively inexpensive, making them a budget-friendly option for creating wholesome meals.

Versatility in the Kitchen

From soups and stews to salads and dips, pulses can be used in a wide range of dishes. They absorb flavours well, making them a great base for experimenting with different herbs and spices.

Preparing Pulses

Soaking

Some pulses, such as dried beans and chickpeas, need to be soaked before cooking to reduce cooking time and improve digestibility. Soak them in plenty of cold water for 8-12 hours or overnight. Lentils and split peas do not require soaking and can be cooked directly.

Cooking

Drain and rinse soaked pulses before cooking. Place them in a pot, cover with fresh water, and bring to a boil. Reduce the heat and simmer until tender. Cooking times vary:

Lentils: 20-30 minutes

Chickpeas: 60-90 minutes

Black beans: 60-90 minutes

Split peas: 30-45 minutes

Add salt towards the end of cooking to prevent the pulses from becoming tough.

Canned Pulses

If you're short on time, canned pulses are a convenient alternative. Simply drain and rinse them to reduce the sodium content before using them in your recipes.

Delicious Recipes with Pulses

1. Spiced Lentil Soup

Serves 4

Ingredients:

1 tablespoon olive oil

1 onion, finely chopped

2 garlic cloves, minced

1 carrot, diced

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

200g red lentils

1 litre vegetable stock

400g chopped tomatoes

Salt and pepper to taste

Fresh coriander, chopped (for garnish)

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and carrot, and sauté until softened.

Stir in the spices and cook for another minute until fragrant.

Add the lentils, vegetable stock, and chopped tomatoes. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, until the lentils are tender.

Season with salt and pepper. Serve hot, garnished with fresh coriander.

2. Chickpea and Spinach Curry (My wife cooks this. Absolutely delicious!)

Serves 4

Ingredients:

1 tablespoon vegetable oil

1 onion, finely chopped

2 garlic cloves, minced

1 teaspoon grated ginger

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 teaspoon garam masala

400g can chopped tomatoes

400g can chickpeas, drained and rinsed

100ml coconut milk

200g fresh spinach

Salt to taste

Fresh coriander, chopped (for garnish)

Instructions:

Heat the oil in a large pan over medium heat. Add the onion, garlic, and ginger, and cook until the onion is soft.

Stir in the spices and cook for a minute until fragrant.

Add the chopped tomatoes and chickpeas. Simmer for 10 minutes.

Stir in the coconut milk and spinach. Cook until the spinach is wilted.

Season with salt. Serve hot, garnished with fresh coriander, alongside steamed rice or naan bread.

3. Black Bean and Corn Salad

Serves 4

Ingredients:

400g can black beans, drained and rinsed

200g sweetcorn, drained

1 red pepper, diced

1 small red onion, finely chopped

1 avocado, diced

Juice of 1 lime

2 tablespoons olive oil

Salt and pepper to taste

Fresh coriander, chopped (for garnish)

Instructions:

In a large bowl, combine the black beans, sweetcorn, red pepper, red onion, and avocado.

In a small bowl, whisk together the lime juice and olive oil. Pour over the salad and toss to coat.

Season with salt and pepper. Garnish with fresh coriander and serve.

Final Thoughts

Cooking with pulses is an easy and delicious way to enhance your diet with nutritious and sustainable ingredients. Whether you're a seasoned cook or a beginner, incorporating pulses into your meals can be both rewarding and enjoyable. So, grab a bag of your favourite pulses and start experimenting in the kitchen – your taste buds and the planet will thank you!