Here are commonly consumed Indian pulses:
Chickpea (chole, hummus)
Kidney beans (rajma, refried beans)
Pigeon peas (toor dal used in sambar, some dals)
Mung beans (yellow dal)
Mungo beans (urad dal used for idlli, dal and dosa).
Each has a slightly different protein content and yields slightly different amounts of energy.
Pulses are a popular choice. They are staple used in making dal, chole, cutlets, idlis, vadas, dosas, Mexican dishes, hummus, falafels etc. Contrary to popular perception, pulses are primarily a carbohydrate and secondly a protein. They require a little prep and careful pairing to improve their nutritional value in your daily eating
- Cut back on oil, ghee, butter for prep. Reduces the protein content in a serving of pulses
- Soak it well. Removes chemicals that make pulses harder to digest.
- Favour slow and complete cooking. Makes the protein easier to digest and reduces bloating and flatulence.
- Pulses and grain are more alike than you think. If you increase your pulses intake, reduce your grain intake.
- Pair it with better quality, more complete protein sources to improve amino acid profile and improve protein availability in a meal.
- Pulses can help you feel fuller than grains. A meal can feel more filling.
- But you are likely to eat just as much food in the next meal since pulses do not keep you full for long.