Dried pulses – such as beans, chickpeas, lentils, dried peas and broad beans, amongst others – are the edible seeds of plants in the legume family, harvested for consumption whilst dry. They do not include fresh pulses (e.g. green peas, green beans) or oilseeds (e.g. soya, peanuts, which, although legumes, are not included in this food group by nutritional convention due to their high fat content).
Pulses belong to the Fabaceae family, one of the largest families of plants, which includes genera such as Cicer, Lens and Vicia.

Preparation and utilisation

• Soak and cook thoroughly (for varieties that require it): this improves texture and digestibility, reduces anti-nutritional factors (e.g. phytates, trypsin inhibitors, natural substances that hinder digestion) and the sugars that cause intestinal discomfort.
• Vitamin C helps the body absorb iron (e.g. by adding citrus fruits, peppers or tomatoes).
• A pressure cooker is safe and reduces cooking time whilst maintaining the quality of the food (always follow the cooking times specified by the manufacturer).

Practical examples for planning

• Breakfast/snack: wholemeal toast with hummus (chickpeas) and tomato; or natural yoghurt with homemade ‘granola’ made from oat flakes and chopped lupin beans.
• Lunch/dinner:
  
  • Brown rice with black beans and kale salad.
  • Wholemeal pasta with ‘Bolognese’-style lentils and vegetables.
  • Fava bean stew with poached eggs and plenty of vegetables.
  • Warm salad of chickpeas, quinoa, cucumber, carrot and olive oil.

These combinations make the most of the ‘team effect’ of grains and pulses.