Today, 10 February, is World Pulses Day. Pulses, which include chickpeas, lentils, beans, soy, peanuts, and many others, are some of the most nutritious crops in Mother Nature’s pantry. Pulses are an inexpensive source of many nutrients that are vital to human health, and have the additional benefit of being an essential to sustainable agricultural practices. Let’s dive into the wonderful world of pulses on their special day.
What are pulses?
The terms legumes and pulses are sometimes used interchangeably, but they actually have different meanings.1 Pulses are the edible seeds of plants in the legume family, whereas the term ‘legume’ refers to any plant from the Fabaceae family.
Legumes and pulses: great for our bodies and the soil
Pulses have been eaten by humans for at least 10,000 years and are a nutritious core staple of most diets around the world. They are an inexpensive source of protein, vitamins, complex carbohydrates, and fiber, as well as a substantial source of vitamins and minerals, particularly iron, zinc, folate, and magnesium.2 In addition, the phytochemicals, saponins, and tannins in pulses possess antioxidant and anti-carcinogenic effects, which indicates that consuming pulses might have significant anti-cancer effects.3
Research has also shown that regular consumption of pulses can help to lower cholesterol, improve gut health, and support weight management.4 Their low glycaemic index makes them ideal for managing blood sugar levels, which is particularly beneficial for people with diabetes.
Almost all national dietary guidelines around the world recommend the regular consumption of legumes and pulses.5 These guidelines are governments’ recommendations for the composition of individuals’ diets. They serve as the framework for food, nutrition, health, and agriculture policies, as well as for programs that foster healthy diets and lifestyles.
Sustainability leaders
Pulses are not only good for you but also great for the planet. These crops improve soil health through nitrogen fixation, reducing the need for chemical fertilizers. According to the Food and Agriculture Organization growing pulses requires significantly less water than other protein sources – just 1,250 liters of water per kilogram of pulses compared to 13,000 liters for the same amount of beef – and a kilogram of lentils or beans goes way further than a kilogram of beef.6 Pulses also have a low carbon footprint, making them an essential part of sustainable food systems.
Pulses around the world
Pulses play a key role in global food security. In many regions, they are a primary source of protein, particularly in areas where meat consumption is limited. India, for example, is the world’s largest producer and consumer of pulses, with lentils and chickpeas being staples in traditional dishes such as dhal and chana masala. Similarly, Latin America celebrates pulses in dishes like black bean soup and refried beans, while hummus and falafel are beloved staples across the Middle East.
ProVeg recipes and tips
Looking to get creative with pulses? Dive into our ProVeg Veganuary series, ‘Tips for Cooking with Lentils, Chickpeas, and Tofu’. Discover easy, delicious recipes that make adding pulses to your meals a breeze. Start with a hearty lentil soup, creamy hummus, or a flavor-packed tempeh rice bowl – each recipe showcasing the versatility and rich flavors of plant-based cooking.
Tips for cooking with: Tofu
Did you miss the first episode of our Veganuary ‘Tips for cooking with’ guide? Check it out now! Perfect for beginners looking to master the art of tofu!
Join the ProVeg Veggie Challenge
Challenge is a great way to experiment with plant-based eating, including plenty of pulse-based recipes to inspire you. Sign up for free and receive meal plans, tips, and support for 30 days.
Emily Styrka
Content Creator and Writer
- Harvard (2022) Legumes and Pulses. Available at: https://www.hsph.harvard.edu/nutritionsource/legumes-pulses/ [13.01.2023] ↩︎
- Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014 Nov;39(11):1197-204. doi: 10.1139/apnm-2013-0557. Epub 2014 Jun 13. PMID: 25061763.
↩︎ - Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014 Nov;39(11):1197-204. doi: 10.1139/apnm-2013-0557. Epub 2014 Jun 13. PMID: 25061763.
↩︎ - Food and Agriculture Organization of the United Nations (FAO). (Year). Pulses: Nutritious seeds for a sustainable future. FAO Office of Corporate Communications. ISBN 978-92-5-109172-2. Epub 2026. Available at: www.fao.org/pulses-2016
↩︎ - Hughes J., Pearson E., Grafenauer S. (2022): Legumes—A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption. Nutrients 14, no. 15: 3080. https://doi.org/10.3390/nu14153080
↩︎ - World Pulses Day (no date) United Nations. Available at: https://www.un.org/en/observances/world-pulses-day#:~:text=Did%20you%20know?%20Pulses%20are%20highly%20water,1%20kg%20of%20beef%20requires%2013%2C000%20liters (Accessed: 23 January 2025).
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