Powerful Pulses

Pulses is one of the primary components of a basic Indian meal. If you want to keep it really simple, cook dal and have it with rice or roti and you will get your required nutrients for the day, Yes, it’s that good! 

An inexpensive and good source of protein, pulses are also rich in fibre, vitamins and complex carbohydrates. With multiple nutrients packed in, the United Nations, since last year, designated February 10 as World Pulses Day to spread awareness about the benefits of pulses and to encourage people to consume it.

Ahead of World Pulses Day, we talk to Alpa Momaya, a senior nutritionist at HealthifyMe, to know how the mighty pulses can lead to good nutrition and good health. “Pulses are a great source of protein and fibre and have a significant amount of vitamins and minerals such as folic acid, iron, magnesium. The high nutritional content of pulses makes it an ideal food choice for vegetarians and vegans to meet the needs of protein, vitamins and minerals,” says Momaya adding that pulses are an excellent complementary food for infants and children too, to meet their growing body needs. 

“When combined with good vitamin C containing foods, pulses provide adequate iron to meet the demanding needs of a woman at reproductive age who is at risk of anaemia, an iron deficiency disorder. With a low glycemic index, high fibre and low-fat content, pulses are also suitable for people with diabetes and can help prevent heart disorders,” she adds. 

Pulses include beans, lentils, and other whole beans from the legume family. When a pulse is split into halves, with or without skin, it is called dal. “Dals also provide the same nutritional benefits as whole pulses, except the ones without skin will have less fibre as compared to dals with the skin,” says Momaya. She points out that split pulses usually cook faster than whole ones and also are easy on the stomach which makes them a perfect food for infants, children, elderly or for people with digestive issues.

With up to 9 gm of protein per ½ cup serving, pulses offer a low or fat-free alternative to animal proteins. “Eating pulses as a replacement to some animal protein also increases the intake of fibre, which is missing in meat, however, pulses lack in an amino acid called lysine and hence are termed as incomplete protein,” says the nutritionist. Combining pulses with other plant-based protein sources such as cereal grains or dairy products like milk or yoghurt can generate a complete protein. 

“To get a superior protein as a substitute for meat, it is recommended to have combination meals with pulses like khichdi, dal and roti, sprouts with curd etc. Some plant-based foods, such as quinoa and buckwheat, are complete sources of protein,” she says. Momaya further adds that it is important for vegetarians and vegans to mix their protein sources and ensure that they are getting all of the essential amino acids.

Talking about the best way to consume pulses, Momaya says, “Boiled pulses like chana, moong can be mixed with raw veggies and had as breakfast or mid snack. They can be made into dals or added to curries and had with rice or roti,” she suggests. Pulses, especially beans, can be added to salads, soups or made into burgers or falafels and had for dinner. Lentil or bean soup is a great way to start a meal.
 
“Pulses can also be soaked and then ground into a paste (often with soaked rice) to make dishes like handvo, dosa and idli while split pulses can be combined with rice to make khichdi, which is a wholesome and healthy dish, beneficial for weight loss as well as a good recovery food during illnesses,” she says.
 
Momaya further points out that soaking or sprouting pulses can reduce cooking time as well as reduce bloating or digestive issues that often occur while eating pulses.