A Comprehensive List of Pulses Names: Health Benefits and Varieties Explained

Pulses are the edible seeds of leguminous plants, known for their high protein content and numerous health benefits. They have been a staple in diets worldwide for centuries due to their versatility, nutritional value, and ability to be stored for long periods. In this article, we’ll explore various pulses names, their uses, and the health advantages they offer.

1. Lentils (Lens culinaris)

Lentils are one of the most commonly consumed pulses worldwide. They come in various colors, including brown, green, red, and black. Lentils are rich in protein, fiber, and essential vitamins and minerals like iron and folate. They are often used in soups, stews, and salads, and can be easily cooked without soaking. They also have a quick cooking time, making them convenient for busy meals.

2. Chickpeas (Cicer arietinum)

Chickpeas, also known as garbanzo beans, are a popular pulse, especially in Middle Eastern, Mediterranean, and Indian cuisines. They are available in two main varieties: beige and black. Chickpeas are rich in protein, fiber, and several micronutrients like manganese, folate, and copper. Common dishes made from chickpeas include hummus, chickpea curry, and salads.

3. Kidney Beans (Phaseolus vulgaris)

Kidney beans are named for their kidney-like shape and are commonly found in red and white varieties. They are packed with protein, fiber, iron, and antioxidants. Kidney beans are frequently used in dishes such as chili, stews, and salads. It’s essential to cook kidney beans properly, as they contain toxins that can be harmful if consumed raw or undercooked.

4. Black Beans (Phaseolus vulgaris)

Black beans are another variety of common kidney beans, but they have a darker color. These pulses are rich in protein, fiber, folate, and various antioxidants, making them an excellent addition to a balanced diet. Black beans are popular in Latin American cuisines, often featured in dishes like burritos, soups, and salads.

5. Green Peas (Pisum sativum)

Green peas are small, round, and typically have a sweet flavor. They are a great source of protein, fiber, and vitamins A, C, and K. Green peas are often used in soups, curries, stir-fries, and side dishes. Frozen peas are widely available and retain much of their nutritional value, making them a convenient and healthy addition to meals.

6. Pigeon Peas (Cajanus cajan)

Pigeon peas, also known as toor dal or arhar dal in India, are small, beige, and oval-shaped pulses that are commonly used in Indian cooking. They are rich in protein, iron, and fiber, offering significant health benefits. Pigeon peas are often cooked with spices in dals (lentil soups) or used in rice-based dishes.

7. Mung Beans (Vigna radiata)

Mung beans are small, green legumes commonly used in Asian cuisine. They are known for their high protein and fiber content, along with their rich supply of vitamins and minerals such as magnesium, potassium, and folate. Mung beans are often used in soups, stir-fries, and desserts like mung bean paste or sweet soups.

8. Broad Beans (Vicia faba)

Broad beans, also known as fava beans, are large, flat, green beans that have a distinctive flavor. They are rich in protein, fiber, folate, and antioxidants. Broad beans are typically cooked before consumption and are used in various dishes, including stews, salads, and even made into a puree in Mediterranean cuisines.

9. Split Peas (Pisum sativum)

Split peas are dried peas that have been peeled and split in half. They come in green and yellow varieties and are often used in soups and stews due to their quick cooking time and smooth texture when cooked. Split peas are packed with fiber, protein, and essential nutrients like folate and iron.

10. Soybeans (Glycine max)

Soybeans are among the most nutrient-dense pulses, rich in protein, healthy fats, and several essential vitamins and minerals, including calcium and iron. They are the base for many popular plant-based foods, such as tofu, tempeh, soy milk, and edamame. Soybeans are considered one of the best plant-based sources of complete protein.

Health Benefits of Pulses

Pulses offer a wide range of health benefits. Due to their high fiber content, they help promote digestive health and can lower cholesterol levels. Pulses are also known to regulate blood sugar levels, making them an excellent choice for individuals with diabetes. Additionally, pulses are heart-healthy, support weight management, and provide long-lasting energy due to their slow-digesting carbohydrates.