Every February 10, the world turns its attention to one of the humblest yet mightiest food groups – pulses.
These tiny nutritional powerhouses, which include lentils, beans, chickpeas, and peas, have been feeding humanity for thousands of years, offering an affordable, sustainable, and versatile source of protein, fibre, and essential nutrients. But let’s be honest – how many of us actually give them the culinary spotlight they deserve?
If pulses have long been relegated to the back of your pantry, it’s time to bring them forward. From hearty meals to quick snacks, here are some deliciously creative ways to incorporate pulses into your diet and truly celebrate World Pulses Day.
A HEARTY BREAKFAST TO START YOUR DAY
Who says pulses are just for lunch or dinner? Kickstart your morning with a protein-packed chickpea scramble – just mash chickpeas lightly, sauté them with onions, tomatoes, and a pinch of turmeric, and serve on toast.
Another great option is a black bean breakfast burrito, filled with scrambled eggs (or tofu), avocado, and salsa, wrapped in a whole wheat tortilla for a satisfying start to the day.
A SMOOTHIE BLITZ
For those who love smoothies, adding cooked lentils or white beans to your blend can boost its protein and fibre content without altering the taste.
They create a creamier texture and work well with bananas, berries, and even cocoa powder for a chocolatey treat. Try a strawberry and red lentil smoothie – simply blend cooked red lentils with fresh strawberries, Greek yoghurt, and a drizzle of honey for a nutrient-dense drink.
DIP IT OR SPREAD IT
Hummus is the most famous example, but why stop there? Experiment with different pulses to create a variety of spreads. Butter bean and roasted garlic dip, spicy black bean hummus, or a green pea and mint spread can elevate your snack game.
Spread them on wholegrain crackers, dip in veggie sticks, or use as a sandwich filling for an extra dose of goodness.
COMFORT FOOD CLASSICS
Classic comfort dishes can easily be given a pulse-powered twist. Swap half of the minced meat in your bolognese sauce or shepherd’s pie with lentils for a more nutrient-dense, plant-forward version.
Add chickpeas to your macaroni and cheese for an extra creamy texture or blend white beans into mashed potatoes to boost protein and fibre without sacrificing comfort.
A PULSEY BAKE
Yes, you read that right – pulses belong in baking too! Black bean brownies are a delicious, fudgy alternative to traditional brownies, while chickpea flour makes an excellent base for gluten-free pancakes and cookies.
You can even replace some of the flour in your muffin batter with pureed lentils to sneak in extra nutrients without altering the taste.
THAT GOOD OL’ SALAD
Toss some cooked lentils, chickpeas, or kidney beans into your salads for a satisfying, protein-packed meal.
Pair them with roasted vegetables, nuts, and a zesty lemon dressing for a vibrant and nourishing dish.
A warm lentil and roasted sweet potato salad with feta and walnuts is both hearty and flavourful, perfect for a nutritious lunch or side.
SOUP AND STEW?
Few things are as comforting as a steaming bowl of soup, and pulses make a fantastic base.
From Moroccan-style chickpea and tomato soup to classic lentil soup infused with aromatic spices, there are endless ways to turn pulses into a warming meal.
Pair with crusty bread, and you have a simple, satisfying dish that never fails to comfort.
MAKE PULSE-BAKED SNACKS
Ditch the processed snacks and embrace the crunch of roasted chickpeas or spiced lentil crackers. Simply toss chickpeas with olive oil and your favourite spices – paprika, cumin, or garlic powder – and roast until crispy. These make for a protein-packed alternative to crisps and are perfect for on-the-go snacking.
What’s more is that pulses are a staple in many cultures, and there’s a whole world of flavour waiting to be explored.
Try Indian dal, Middle Eastern falafel, Italian pasta e fagioli, or Mexican refried beans. Each dish highlights the versatility of pulses in unique and flavourful ways.
GO SWEET!
Believe it or not, pulses can even be used in desserts. Chickpeas can be blended into cookie dough for a guilt-free treat, and adzuki beans are the star ingredient in Japanese red bean paste, which is used in mochi and sweet buns.
If you’re feeling adventurous, try a lentil-based chocolate mousse for a dessert that’s both indulgent and nutritious.
As we celebrate World Pulses Day, let’s embrace these tiny nutritional powerhouses with open arms (and empty plates).
Whether you’re looking to eat healthier, reduce food waste, or add more plant-based meals to your diet, pulses offer an easy, affordable, and delicious solution. So, the next time you’re planning a meal, let pulses take centre stage – you might just discover your new favourite dish! – Izah Azahari
