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From a nutritional standpoint, the term “pulse” refers to the edible seed of plants in the legume family. Examples of pulses recognized by the United Nations Food and Agriculture Organization include dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas, lentils, Bambara beans, vetches and lupins.

Pulses are low in fat and a great source of protein and fiber. They also contain important vitamins and minerals. In fact, studies have shown that people who eat at least ½ cup of pulses every day have higher intakes of fiber, protein, calcium, potassium, folate, zinc, iron, and magnesium while having lower intakes of saturated fat.

If you have never cooked with pulses before, canned pulses are a great way to start! They are precooked and very convenient. For those who are watching their sodium intake, canned pulses can be drained and rinsed to reduce sodium that was added during the canning process. Low and no-sodium versions of canned pulses are often available, too. Canned pulses are great for tossing on salads and mixing with other proteins or grains for a complete meal.

There are usually more options available in the dried pulse section of the grocery store, but since they are not precooked they require some advanced planning. If you’re buying dried pulses, look for batches that are uniform in color, size and shape, and that have smooth and unblemished seed coats. Generally dried pulses need to be soaked for 8-10 hours prior to cooking. Package instructions often include “quick” soak methods as well. When you are cooking with dried pulses, add salt and acids, such as tomatoes and vinegar, after the pulses have already softened. Acid and salt both cause the seed coat to harden and slow down the cooking process.

While pulses offer an inexpensive protein source, it is important to note that they are considered an incomplete protein, meaning they lack at least one essential amino acid. All proteins are created from variations of twenty different amino acid building blocks. Some of these amino acids cannot be produced by the human body and must be supplied to us from our food; these are called essential amino acids. It is recommended to eat pulses in combination with grains and other protein sources to make sure the body receives all of the essential amino acids necessary for good health.

World Pulse Day is coming up on February 10, 2023. Get a head start with your celebration by trying out these great recipes!

Writer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

References:

American Pulse Association. About Pulses. https://www.usapulses.org/. Accessed January 12, 2023.

Global Pulse Confederation. What are Pulses? https://pulses.org/what-are-pulses. Accessed January 12, 2023.

United Nations. World Pulse Day. https://www.un.org/en/observances/world-pulses-day. Accessed January 12, 2023.