World Pulses Day 2024: Bamboo beans to black-eyed peas, lesser-known healthy pulses to include in your daily diet and unique pulses recipes

Indian kitchens can never run out of masoor or tur dal. These two types of lentils are prepared in Indian households almost every single day. However, there are numerous varieties of pulses in India other than just moong, tur or even masoor dal that we must eat often, but don't.

Besides their rich and creamy taste, pulses are also a great source of essential nutrients that our body requires to stay healthy. World Pulses Day is observed annually on February 10 to mark the significance and multifarious benefits of pulses to the world.

According to the United Nations, the cultivation of pulses offers not just health but also environmental benefits. The nitrogen-fixing properties present in pulses improve soil fertility, increasing and extending the productivity of the farmland. Furthermore, pulses can contribute to climate change mitigation by reducing dependence on the synthetic fertilisers used to introduce nitrogen artificially into the soil.

Ahead of World Pulses Day 2024, Mid-day Online reached out to nutrition gurus and chefs to serve the readers the dual goodness of health benefits of consuming pulses and recipes of dishes made from occasionally-consumed pulses.

What are pulses

"India's balanced diet comprises of about 25 per cent of lentils and pulses contributing to energy, protein, fibre, potassium, zinc and selenium requirements in daily diet," says Dr Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and Research Centre, Mahim.

According to (FAO) the Food Agriculture Organization of the United Nations there are about 11 types of pulses namely dry peas, lentils, chickpeas, kidney beans, pigeon peas, bambara beans, cowpeas, soybeans, vetches, faba beans, and lupins,"

Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, New Delhi, tells us, "Pulses, alternatively known as grain legumes, are a group of crops including dry beans, chickpeas, lentils and dry peas. These are the crops that are harvested just as dry grains."

She adds, "Pulses are rich in protein, fibre and several other vitamins that are essential for our body. They also provide amino acids and are considered a vital part of a healthy diet. Apart from providing the much-needed nutrition to the human body, the cultivation of pulses is also said to promote sustainable agriculture as they help in decreasing greenhouse."

Some of the most commonly consumed pulses in India are Bengal Gram (Desi Chick Pea / Desi Chana), Pigeon Peas (Arhar / Toor / Red Gram), Green Beans (Moong Beans), Chick Peas (Kabuli Chana), Black Matpe (Urad / Mah / Black Gram), Red Kidney Beans (Rajma), Black Eyed Peas (Lobiya), Lentils (Masoor) and White Peas (Matar). "These pulses are rich in protein, fibre and other necessary nutrients which is why they are most commonly consumed in India. Each of the above-mentioned pulses also adds a variety to the daily meals which is another reason why pulses are one of the most preferred foods in India to make a variety of dishes," says Tiwari.

Lesser-known pulses to include in your diet
Trinidade and Tiwari share a list of less-eaten pulses that you must include in your diet.

1. Horse Gram (Kollu or Kulthi Dal): These are rich in protein and iron. They help in weight management, reduced cholesterol, and are good for digestive health. Horse gram was traditionally used for the treatment of urinary diseases like stones, to regulate menses and also to heal ulcers. These are mainly eaten in winter.

2. Black-eyed peas (Lobia): These are loaded with fibre and antioxidants, support heart health, improve digestion, and ensure skin and eye health. They can be eaten in all seasons.

3. Moth beans (Matki): They are high in protein, vitamins, and minerals. They promote muscle growth, help in regulating blood sugar levels, and also promote skin health. They can be eaten in all seasons.

4. Bamboo beans (Val): These are low in calories and rich in fibre. They help in weight loss, promote heart health, and support bone development as well. Bamboo beans are most commonly consumed in December and January.

5. Lablab beans (Avarekalu): They are a good source of vitamins and minerals. They help in regulating blood pressure, improve immunity, and support bone health. These are mainly eaten in winter.

6. Black peas (Kala Watana): Also called parched peas or pigeon peas, they are rich in nutrients like Manganese, Molybdenum, and Anthocyanins. They also have inflammatory properties due to the presence of antioxidants. It is useful in metabolic conditions like diabetes, and cardiovascular diseases and also in conditions like cancers and eye care. They can be eaten in all seasons.

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Ways to include pulses in your diet

According to Trinidade, pulses form an essential part of the diet and are a good source of proteins. "Our daily diet should contain at least two to three servings of dals that is about 30 to 90 grams of their raw weight per day and other pulses in various forms."

"One and half cups of beans, peas or lentils per week can be consumed as part of a 2,000 calorie diet," says Tiwari.

Both experts say that pulses can be relished in the form of dal, khichdi, shorba, salads, raita (boondi raita), energy drinks (sattu drinks), chilla, smoothies, salads, condiments, casseroles and meat sauces.

Recipes you must try

Rajma Aloo Tikki

Ingredients:

Boiled rajma (kidney beans) - 1 cup

Boiled and mashed potatoes - 1 cup

Small finely chopped onion - 1

Small finely chopped green chilli - 1

Ginger-garlic paste - 1 tsp

Cumin powder - 1/2 tsp

Coriander powder - 1/2 tbsp

Garam masala - 1/2 tsp

Salt - 1 tsp

Finely chopped coriander leaves - 1 tbsp

Bread crumbs for coating - 2 pcs

Oil for shallow frying

Method:

1. In a large bowl, thoroughly mash the boiled rajma. Add mashed potatoes, finely chopped onion, green chilli, ginger-garlic paste, cumin powder, coriander powder, garam masala, salt, and finely chopped coriander leaves.
2. Ensure all the ingredients are mixed well until they are evenly combined. The consistency of the mixture should allow you to shape it into firm patties. If the mixture is too soft, you can add a tablespoon of breadcrumbs to bind it.
3. Divide the mixture into equal portions and shape them into flat, round tikkis or patties.
4. Roll each tikki in breadcrumbs, making sure they are coated evenly on all sides. This will provide a crispy texture when frying.
5. Heat oil in a pan over medium heat for shallow frying. Once the oil is hot, carefully place the tikkis in the pan.
6. Fry the tikkis until they turn golden brown on both sides, taking care while flipping to prevent breakage.
7. Once cooked, transfer the tikkis to a plate lined with kitchen paper to soak up any excess oil.
8. Serve the rajma tikkis hot with mint chutney or your preferred salsa.

Recipe by Chef Ishijyot Surri, executive chef, SJI Hospitality and Foods Private Limited

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Misal Pav

Ingredients:

Sprouted moth beans (matki) - 1 cup

Finley chopped onions - 2

Finely chopped tomatoes - 2

Finely chopped green chillies - 2-3

Minced cloves of garlic - 3-4

Minced ginger - 1 inch

Oil - 1 tbsp

Mustard seeds -1 tsp

Cumin seeds - 1 tsp

Turmeric powder - 1/2 tsp

Misal masala (a blend of spices readily available in Indian stores) - 1 tbsp

Salt to taste

Water as required

Chopped coriander leaves for garnish

Lemon wedges for serving

Pav bread for serving

Sev for topping

Method:

1. Heat oil in a pan or pressure cooker. Add mustard seeds and cumin seeds. Let them splutter.
2. Add finely chopped onions and saute until they turn translucent. Add minced garlic, ginger, and green chillies. Saute for a couple of minutes until the raw smell disappears.
3. Add chopped tomatoes and cook until they turn soft and mushy.
4. Add turmeric powder, misal masala, and salt. Mix well and cook for another minute.
5. Add sprouted moth beans and mix well with the masala.
6. Add water as required to cover the sprouts. Adjust salt if needed.
7. If using a pressure cooker, cover and cook for two to three whistles or until the sprouts are cooked tender. If using a pan, cover and cook until the sprouts are soft, stirring occasionally.
8. Once cooked, garnish with chopped coriander leaves. To serve, ladle the Misal into serving bowls.
9. Top with crunchy sev and chopped onions. Squeeze some lemon juice over it.

Serve hot with pav bread on the side.

Recipe by Chef Sachin Talwar, director of culinary, Radisson Blu, Pune

Chole Masala

Ingredients:

Dried white chickpeas - 3 cups

Bay leaves - 6

Black cardamom - 6

Cloves - 12

Cinnamon stick - 1.5 inch

Black peppercorns for paste - 1/2 tsp

Roughly chopped red onions - 3

Small-sized roughly chopped tomatoes - 6

Green chillies - 3

Chopped ginger - 1.5 inch

Sliced garlic - 6 cloves

Oil - 6-9 tbsp

Cumin seeds - 1/2 tsp

Salt as per taste

Red chilli powder - 6 tsp
Coriander powder - 3 tsp

Turmeric powder - 1/4 tsp

Anardana powder (dried pomegranate seeds powder) - 3 tsp

Water - 6 cups

Amchur powder (dried mango powder) - 1/2 tsp

Finely chopped coriander leaves - 6 tbsp

Preparation:

1. Wash the chickpeas under running cold water until the water runs clear. Then soak in enough water overnight.
2. To make fresh spice powder, take whole spices (bay leaves, black cardamoms, cloves, peppercorns, cinnamon stick) in a small pan and dry roast on low-medium heat for two minutes or until aromatic cool and grind.
3. Now chop onions, tomatoes, ginger, garlic and green chillies. Then make a smooth puree.

Method:

1. Heat the oil in a pressure cooker on medium heat. Once hot, add cumin seeds and let them splutter.
2. Then add the onion-tomato puree and a little salt. Cook until it becomes a thick paste and the oil starts to separate from the masala.
3. Add remaining salt, turmeric powder, red chilli powder, coriander powder, anardana powder and above-prepared spice powder. Mix well and cook for a minute.
4. Then add soaked chana and water, and cover the cooker with a lid. Cook on medium heat for 20-25 minutes. Add amchur powder and mix. Garnish with chopped coriander and serve.

Recipe by Dr Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and Research Centre, Mahim

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Gahat Ki Dal Parantha

Ingredients:

Overnight-soaked gahat ki dal (horse gram lentils) - 1 cup

Whole wheat flour - 2 cups

Finely chopped onion - 1

Finely chopped green chillies - 2

Chopped fresh coriander leaves - 2 tbsp

Ginger paste - 1 tsp

Cumin seeds - 1/2 tsp

Turmeric powder - 1/2 tsp

Red chilli powder (adjust to taste) - 1/2 tsp

Salt to taste

Ghee or oil for cooking

Method:

1. Rinse the soaked gahat ki dal and cook it in a pressure cooker until soft. Drain any excess water and set aside.
2. In a mixing bowl, combine the whole wheat flour with salt and knead into a soft dough using water. Cover and let it rest for 15-20 minutes.
3. Meanwhile, prepare the filling. Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and green chillies. Saute until onions turn translucent.
4. Add ginger paste, turmeric powder, red chilli powder, and salt. Mix well and cook for a minute.
5. Add the cooked gahat ki dal to the pan and mix thoroughly. Cook for five to seven minutes until the mixture is dry. Add chopped coriander leaves and mix well. Remove from heat and let it cool.
6. Divide the dough and filling into equal portions.
7. Roll out a portion of the dough into a small disc. Place a portion of the filling in the centre and seal the edges to form a stuffed ball.
8. Flatten the stuffed ball gently and roll it out into a parantha.
9. Heat a griddle or tawa over medium heat and cook the parantha on both sides until golden brown, applying ghee or oil as needed.
10. Serve hot with yoghurt, pickle, or chutney.

Recipe by Chef Amandeep Singh, executive sous chef, The Westin Mumbai Garden City

Edamame Avacado Hummus

Ingredients:
Chickpeas - 120 gm

Salt - 5 gm

White pepper - 3 gm

Olive oil - 60 ml

Garlic - 12 gm

Tahini paste - 20 gm

Edamame pods - 60 gm

Grilled silken tofu - 40 gm

Avocado - 80 gm

Edible flower - 2 gm

Microgreens - 2 gm

Method:

1. Grind together over boiled chickpeas, boiled edamame pods, salt, pepper, garlic, tahini paste.
2. Make a smooth paste.
3. Add edamame hummus on a plate, and make a hollow well in the centre. Arrange grilled tofu and edamame pods on a plate.
4. Garnish with edible flowers and micro greens.
5. Enjoy it with some classic exotic breads like flatbreads, pita, lavash, and healthy crackers.

Chef Avinash Nalawade, Chef De Cuisine, Courtyard By Marriott Navi Mumbai

Dal Makhani

Ingredients:

Overnight soaked whole urad dal - 3/4 cup

Overnight soaked rajma - 1/4 cup

Water for pressure cooking - 3 cups

Finely chopped onions - 1/2 cup

Chopped green chillies - 1 tsp

Ginger garlic paste - 2 tsp

Large tomatoes - 2

Cumin seeds - 1/2 tsp

Cloves - 3

Green cardamoms - 3

Black cardamom -1

Cinnamon - 1 inch

Small to medium tej patta - 1

Red chilli powder - 1/2 tsp

Grated nutmeg - 2 to 3 pinches

Water - 1 cup or add as required

Low-fat cream - 1/3 cup

Crushed kasuri methi (dry fenugreek leaves) - 1/4 tsp

Butter - 3 tbsp

Salt to taste

For garnish:

Chopped coriander leaves -1 to 2 tbsp

Low-fat cream - 1/2 tbsp

Ginger julienne - 1 inch

Preparation:

1. Rinse both rajma and urad dal in water to clear all the froth
2. Drain and pressure cook. Add water and stir well.
3. Pressure cook for 18 to 20 whistles on a high flame, till both the urad dal and rajma get well cooked.
4. In a blender add chopped tomatoes and blend to a smooth puree.

Method:

1. In a pan, heat butter. Add the whole spices, cumin seeds, cloves, green cardamoms, black cardamom, cinnamon, tej patta.
2. Fry for some seconds till the spices sputter and become aromatic followed by finely chopped onions.
3. Stir and saute the onions on low or medium-low heat till they turn slightly golden.
4. Add the ginger garlic paste. Stir again and saute for some seconds until the raw aroma of ginger-garlic disappears.
5. Add tomato puree and mix well. Stir well and saute this mixture on a low to medium flame, till you see fat releasing from the sides.
6. Then add the cooked urad dal and rajma beans along with the stock. Add a cup of water or as required. Stir very well and simmer the dal makhani uncovered on a low flame.
7. Add salt once dal is thick. Add and mix the cream very well. Then switch off the heat.

Add crushed kasuri methi (dried fenugreek leaves) and serve hot.

Recipe by Dr Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and Research Centre, Mahim