Pulses are a boon to people who don’t eat meat, fish or dairy, (and those who do) simply because they are an excellent source of protein. They’re also great for bulking up meals; throw in a handful to soups, casseroles and stews to stretch the meal further with the added benefit of providing extra nutrients as well. They provide a cheap, low fat and extremely tasty addition to any family menu! Pulses will also add excellent sources of iron, starch and fibre in your diet
Here’s a guide to our range of pulses and great options for including them in your weekly meal plans.
Contents
- What are pulses?
- Why are pulses good for you?
- Do you always have to soak dried pulses before cooking?
- Are there any benefits to using dried beans over pre-cooked in a can?
- Tips on preparing pulses and beans
- Real Foods pulses and their cooking times
What are pulses are they different to beans and peas?
Pulses are peas, beans and lentils that have been harvested, dried and sold as food. A portion is around 80 grams (roughly 3 tablespoons), and counts as one of your ‘five a day’, only one, however (even if you eat more than 80g), so you still need to eat plenty of fresh fruit and vegetables as well to stay healthy.
Beans, peas and pulses belong to the legume family, known as Fabaceae or Leguminosae. This is a family of flowering plants with often edible seeds.
Their names can be misleading though. Chickpeas aren’t a pea, they’re a bean. Whilst Broad Beans? You’ve guessed it they’re really a pea! Liquorice, alfalfa, peanuts and carob are also all members of the legume family
The dried seed of these plants (or indeed the plants themselves) are often referred to as ‘pulses’.
Why are pulses good for you?
Pulses are also good sources of iron, starch, complex carbohydrates and fibre to add to your diet. They are cheap, low fat and extremely tasty! Their soluble fibre content can help you feel full for longer which may reduce your desire to snack, helpful if you are watching your weight.
Beans and peas can help to reduce cholesterol (reducing your chances of heart attacks and strokes), manage diabetes and lose weight. Pulses are useful for reducing blood sugar spikes due to their soluble fibre content and also for helping to lower blood pressure. They are also a great source of folate (an incredibly useful B vitamin). People who have to avoid gluten or wheat can happily eat all pulses.
Do you always have to soak dried pulses before cooking?
No, but soaking reduces cooking time. Lentils, Aduki, Blackeye and Mung Beans can be cooked from scratch without soaking, however, they may still benefit from soaking (it stops the shell from cracking and removes any impurities).
Take more care if cooking Soya and Kidney Beans as if they are improperly treated they will release a toxin. Soaking and cooking properly will easily prevent this, but be aware they do need to treated correctly or used from tins (where they are pre-cooked).
Cooking times vary depending on the freshness of the bean, the size and the heat. Checking regularly during cooking is the only way you’ll find out what works for you. If you cook them too long they’ll form a paste (handy if you’re trying to make a dip, but less so if you want the actual texture of the bean)
Are there any benefits to using dried beans over pre-cooked in a can?
Sometimes the tinned or canned beans can contain additional salt or brine which dried ones won’t – check the ingredients on the tin to find out. You’ll get more of the nutrition if you make the effort to use dried pulses, but using the tinned ones is better than missing out on them altogether.
Using dried beans will save you a lot of money. Like-for-like dried and canned beans are roughly similar in price, however as most beans will swell up to around 2.5 times their original size, that’s how much you’ll be saving. E.g. A tin of chickpeas is around 350 – 400g and anything from 70 pence to £1.50. To get that from dried you’ll need around 100 – 150g of chickpeas, anything from 50 to 70 pence.
If you’re using quite few tins of beans it is well worth looking at buying dried beans, especially since they are packed in compostable cellulose bags rather than tins you have to add to your household rubbish. Having said that, storing a couple of tins in the cupboard is always a useful addition to extend meals or throw a quick dip together.
Tips on preparing pulses and beans
- Sort and rinse the beans. This means spreading them out and checking any debris has been removed then rising in a sieve or colander under cold running water.
- Soak the beans. Beans will cook in less time and more evenly if they are soaked first. Not all beans must be soaked. Lentils, Aduki, Black Eye, and Mung beans can all be cooked from scratch. This doesn’t mean they won’t benefit from soaking, or that you can’t soak them. Just that they don’t need to be.
- Most beans will need a minimum of 4 to 12 hours of soaking in fresh, cool water. Discard the soaking water. Or try a ‘quick-soak’ method.
- Quick-soak – Simply cover with a few inches of water and boil for 2 minutes, remove from the heat, leave for an hour and then drain.
- Drain and rinse well. Add to a pan with fresh water – you’ll need 3-4 cups of water for each cup of beans or pulses. Each cup of dried beans should yield around 2-3 cups of cooked beans.
- Cover the pan, bring to the boil and simmer with the lid still loosely covering (it stops the water evaporating too much.) Basically, the length of time it takes depends on how fresh the beans are, their size and the pan and heat you’re using. The best idea is to test them often. You’ll soon see what works.
- Skim if necessary.
- Consider using a pressure cooker if you have one. They dramatically reduce cooking times. Use high pressure for all dried pulses.
- Add seasonings such as bay leaves, onion, garlic or bouillon as you start cooking, but leave the acidic such as tomatoes, vinegar or lemon juice until near the end as they can impair the tenderness.
Real Foods pulses and their cooking times
You can buy all of these beans and peas, packed in plastic free cellulose, from us in sizes up to 1kg. The larger the pack you buy the cheaper the price per gram becomes.
Aduki Bean
Preparation
Soak : No need to soak, but if you want to reduce cooking times then 2 hours soaking will do the job.
Cook: for 45-60 mins if soaked, up to 2 hours if unsoaked
Pressure Cook: 5-9 mins if soaked, 14-20 mins if unsoaked.
Description
Popular in the Far East, especially Japan, Aduki Beans are a hard red bean. Used extensively in macrobiotic cooking. They have a strong nutty flavour. Prized for their health-giving properties, reportedly giving benefits to the liver and kidneys. Easier to digest than other beans.
Uses
Widely used in sweet dishes in China and Japan. Often cooked and pureed with added sugar to make a paste that is used in sweets and desserts. Often cooked with rice their red colour adds a lovely pink hue to the rice. They are the main ingredient in Dim Sum fillings.
Nutrition
Very low in fat – even less than the other beans we describe – with a high protein content. Known as the ‘weight loss bean’ as they are filling yet low in calories (though not when pureed with sugar!).
Macrobiotics consider Aduki beans to be ‘Yang’ or warm.
Borlotti Bean
Preparation
Soak: for a minimum of 4 hours
Cook: 1.5 – 2 hours
Pressure Cook: 20-25 mins
Description
A beige coloured bean with red markings. Borlotti beans are also known as cranberry beans (from those red marks) or French horticultural beans. They have a nutty taste and a creamy texture. Also known as Cranberry Beans.
Uses
Borlotti beans make an excellent salad bean. Try cooking with garlic, peppercorns and drizzle with olive oil for a side dish. They work well in soups and casseroles.
Nutrition
Borlotti beans provide a good balance of complex carbohydrates and proteins. They provide a slow, steady source of glucose making it a good food for diabetics.
Black Turtle Bean
Preparation
Soak: for a minimum of 4 hours
Cook: 1 – 1.5 hours
Pressure Cook: 30-40 mins
Description
A small, shiny, black bean with a dense almost meaty texture. Some people liken their flavour to mushrooms. They hold their shape well in cooking.
Uses
Widely used in Latin American, Cajun, Creole and Mexican recipes . Particularly popular for burritos, they are also great in soups. Try adding to rice for a Latin American inspired starter or light lunch The water they are cooked in is often kept to lend colour and seasoning to soups and casseroles
Nutrition
Black Turtle Beans are brilliant for supporting digestive tract health – even better than lentils or chickpeas. In addition, they are very high in phytonutrients (from their black colour).
Blackeye Bean
Preparation
Soak: No
Cook: 1.5 – 2 hours
Pressure Cook: 15 mins
Description
Small creamy coloured bean with a distinctive black marking where they were attached to the pod (the eye).
Uses
Widely used in African and American cooking they are often referred to a Black Eyed Peas Popular in ‘rice and peas’ they pick up flavours and seasoning easily. Traditionally served in the USA for Hogmanay to bring luck
Nutrition
A good source of insoluble fibre and high in protein. They are high in iron and phytonutrients.
Butter Bean
Otherwise known as Lima Bean
Preparation
Soak: Yes (minimum of 8 hours or overnight)
Cook: 1 – 1.5 hours
Pressure cook: 12-15 mins
Description
Large, white beans with a creamy texture that have a soft almost floury texture when cooked. Originally from Peru (hence their other name the Lima Bean), they’re usually called butter beans in the UK. Partly for their pale colour but mostly for their creamy texture when cooked.
Uses
Like haricot beans, they pick up flavours and seasoning well and are useful in soups, casseroles or simply cooked with onion and garlic and dressed in lemon and parsley. Great as a pate or dip and widely used in American and Italian recipes.
Nutrition
As with all beans they are an excellent source of soluble fibre, protein, copper and manganese. Also high in B vitamins.
Cannellini Bean
Otherwise known as White Kidney Bean
Preparation
Soak: Yes (minimum of 4 hours soaking)
Cook: Boil for a minimum of 10 minutes to remove toxins. Using fresh water, simmer for 1-2 hours depending on their size.
Pressure cook: 25-30 mins
Description
Cannellini Beans are a white kidney bean widely used in Italian cuisine. They’re a basic ingredient in minestrone soup. When cooked they have a nutty, mild flavour and creamy almost fluffy texture.
Uses
Ideal for soups, casseroles and salads. Particularly good in mixed bean dishes. Try mashing into a puree with garlic, olive oil and seasoning. Make your own baked beans, adding your favourite spices, onions, tomatoes and a little brown sugar.
Nutrition
White beans like Cannellini are the most abundant plant-based source of phosphatidylserine (PS). PS helps to improve the performance of athletes, reduce endocrine stress and may be beneficial for kids with ADHD.
Chickpea
Otherwise known as Garbanzo Bean or Gram (hence Gram Flour)
Preparation
Soak: Yes (minimum 8 hours or overnight)
Cook: 1-2 hours simmering
Pressure cook: 35-40 mins
Description
Small, fawn coloured bean that has been eaten for millennia across the Mediterranean and the Middle East. When ground and crushed the resultant flour is known as Gram Flour or Chana Dahl.
Uses
Used in hummus, falafel and even cakes! They are excellent in stews and curries and are a popular crunchy snack when baked with seasoning.
Nutrition
High protein count, rich in nutrients and can help reduce blood cholesterol.
Flageolet Bean
Preparation
Soak: Yes (minimum of 4 hours soaking)
Cook: 1 1/2-2 hours simmering
Pressure cook: 18-20 Mins
Description
Actually a haricot bean, but harvested and dried before they are fully ripened. Light green, small kidney shaped beans that originated in France. They have a tender skin and a delicate flavour.
Uses
Great in mixed bean salads or tossed with a little oil or butter as a side dish. Great as a paste or puree as they take flavours well.
Nutrition
Flageolet beans are high in energy because they contain all of the reserves necessary to the future plant during its germination. It is rich in carbohydrates, fibre and vitamin B9.
Haricot Bean
Also known as a Navy Bean or Great Northern Bean
Preparation
Soak: Yes (minimum 4 hours soaking)
Cook: 1.5 – 2 hours
Pressure cook: 18-20 Mins
Description
Small, oval and creamy-white., with a mild flavour and smooth almost buttery texture. Often called a Navy Bean due to being a staple food of the US Navy in the 20th century.
Uses
The classic ingredient in baked beans, they have little flavour of their own but are brilliant at absorbing flavours and seasoning making them perfect for slow cooked dishes like cassoulet or bean soups.
Nutrition
Of all the beans these have the richest source of ferulic acid (an antioxidant) and p-coumaric acid (another antioxidant and possibly reduces the risk of stomach cancer).
Kidney Bean
Preparation
Soak: Yes (minimum 4 hours)
Cook: Must boil for a minimum of 10 minutes to destroy the toxin.
Then simmer in fresh water for 45-60 mins. May need an extra half hour if large and tough
Pressure cook: 22-24 mins
Description
Looks like a kidney, brownish-red bean with a distinctive ‘kidney’ shape. Widely used in chilli and the staple ingredient of beans and rice. Soft, creamy flesh with a reddish-brown skin. Kidney beans contain a natural toxin called lectin. The toxin is destroyed by proper cooking.
Uses
Great in mixed bean salads and stews like chilli. Often used to replace meat in spicy dishes.
Nutrition
They are a very good source of molybdenum, folate, dietary fibre, and copper and are a good source of manganese, phosphorus, protein, vitamin B1, and iron.
Black Lentils
Otherwise known as Urad Beans
Preparation
Soak: No
Cook: Simmer for 35-45 Mins
Pressure cook: 10-12 mins
Description
Black skins cover a creamy white interior. Strong earthy flavour and widely used in curries.
Uses
Usually used to make daal in Indian cooking and also popular in Bangladeshi cuisine.
Nutrition
Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fibre, copper, phosphorus, and manganese.
Brown Lentils
Preparation
Soak: No
Cook: Simmer for 35-45 mins
Pressure cook: 10-12 mins
Description
The most commonly used lentil features a mildly earthy flavour profile and smooth texture.
Uses
Use in soups (they have a mushy texture when cooked) and casserole dishes.
Nutrition
Lentils are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium, and vitamin B6.
Green Lentils
Preparation
Soak: No
Cook: Simmer for 35-45 Mins
Pressure cook: 10-12 mins
Description
Firm and flavourful, green lentils don’t break down easily with stirring or mixing, making them ideal for salads and pilafs.
Uses
Can be used in salads as well as curries, soups and dhal.
Nutrition
Some soluble fibre and excellent levels of insoluble fibre helping maintain gut health and reduce LDL levels.
Puy Style Green Lentils
Preparation
Soak: No
Cook: Simmer for 20 -25 mins.
Pressure cook: 8-10 Mins
Description
Puy lentils have a protected designation of origin if not from Le Puy in France they are referred to as Puy-Style. These little green and blue marbled lentils retain their shape on cooking (although not as much of their colour) and have a delicious flavour.
Uses
For cold salads, try mixing Puy Lentils with sundried tomatoes, fresh herbs, olive oil and whatever else you like. Or use just cooked Puy lentils with thyme and roasted garlic. Stir in chunks of goat cheese and serve with wedges of roasted butternut squash.
Nutrition
High in protein, folate and iron like all the lentils.
Red Split Lentils
Preparation
Soak: No
Cook: Simmer for 15-20 mins.
Pressure cook: 4-6 min
Description
A light red to orange colour, red lentils are actually a split and hulled version of the yellow lentil, with the shortest cooking time of all varieties.
Uses
Add twice as many carrots to lentils, cook for 20 minutes, blitz and add seasoning for perfect lentil soup. Use them for soups and spicy Indian daals.
Nutrition
High in dietary fibre, protein and are also low fat. Help to give you a satiated feeling.
Marrowfat Peas
Preparation
Soak: Yes – ideally 12 – 16 hours (sometimes with a bicarb tablet to help soften them and retain the colour)
Cook: Simmer for 20-30 minutes
Pressure cook: 16-18 Mins
Description
Peas that have been dried out in the field naturally rather than being harvested when fresh and young
Uses
Used to make mushy peas, they are also often used for snacks, for example, coated in wasabi.
Nutrition
Marrowfat Peas are packed with nutrients including Vitamin A, C, B1, Iron and Phosphorous and are rich in protein, carbohydrate and fibre.
Green Split Peas
Preparation
Soak: No (If you want to you can soak for around 6 hours and it will reduce cooking time by half an hour roughly.)
Cook: Simmer for up to an hour (If soaked 45 mins ought to do it)
Pressure cook: 1 min
Description
Cook the split peas for 20 minutes if you want them to be relatively crisp for salads; 30-40 minutes if they will be added to a main dish; and 40 minutes to an hour if you are making soup or intend to puree them.
Uses
Most popular for using in split pea soup.
Nutrition
Dried peas are an excellent source of molybdenum.
Yellow Split Peas
Preparation
Soak: No (if you do want to soak them don’t use baking soda to soak split peas it will turn them into a watery purée!)
Cook: Simmer for up to an hour (If soaked, 45 minutes ought to do it).
Pressure cook: 1 min
Description
Slightly more delicate flavour than their green counterparts. Apart from that, they can basically be treated the same (see above)
Uses
Used in daals, soups, pease pudding and dips as they break down fairly quickly and rarely retain any shape. Also used in Fava ( a popular Greek dish) simply cook down with water and a little salt and drizzle olive oil and sprinkle some raw chopped onions over before serving.
Nutrition
Dried peas are also a very good source of dietary fibre and a good source of manganese, copper, protein, folate, vitamin B1, phosphorus, vitamin B5, and potassium.
Pinto Bean
Preparation
Soak: Yes for at least 8 hours
Cook: 1.5 – 2 hours
Pressure cook: 22-24 mins
Description
An orangey-pink bean with reddish specks (pinto comes from the Spanish word for painted, as that’s what they look like!) A variety of kidney bean.
Uses
Often used in Mexican cooking for refried beans and burritos. Pintos go beautifully pink when cooked. Often cooked with rice so that the water turns the rice a great shade of pink. Use as a side dish or add to salads and burritos.
Nutrition
Good levels of folate, magnesium and potassium. A good choice to help prevent high blood pressure and protect against atherosclerosis.
Soya Bean
Edamame are the young green soya beans
Preparation
Soak: Yes (minimum of 12 hours recommended by NHS – 7-9 hours recommended for best results making soya milk)
Cook: 3-4 hours Must boil for an hour then simmer for the next 2-3 hours to destroy all toxins and ensure they are fully cooked
Pressure cook: 35-40 mins
Description
A small, pale yellow bean. Widely grown and subject to some controversy due to GMO and animal feed uses
Uses
Used to make fermented foods in Japan and Asian countries, soy milk, tempeh and soybean oil is also created from them. Often used in curries and popular roasted with spices for a crunchy snack. Try a bean burger.
Nutrition
A high antioxidant food. Contains isoflavones that may reduce cancer risks. Also high in phenolic acids (another antioxidant phytonutrient). May help support bone health through its good amounts of vitamin K. Contains all 8 essential amino acids.