What are pulses? A practical guide to 24 types
Here are 24 types, how they differ from legumes and cereals and what to know to make cooking them a more intentional experience.
Pulses have been foundational to food systems for a millenia, showing up in West African stews, South Asian dals, Latin American rice-and-beans and Mediterranean hummus.
The mix up around what they are and how they differ from legumes, vegetables and cereal grains mostly comes from food science categories not mapping neatly onto everyday kitchen language.
This guide covers what pulses are, how they differ from related categories and a full working list of 24 types for your kitchen.
Pulses are the dried seeds of legume plants, high in protein and fiber, with a long shelf life. All pulses are legumes, but not all legumes are pulses. Fresh green peas are a legume; dried split peas are a pulse. The difference is in form and how they're harvested.
What are pulses?
Pulses are dried edible seeds of legume plants. They sit within the broader legume family (the Fabaceae family), which includes thousands of other plant species.
The FAO defines pulses as as "the edible seeds of leguminous plants cultivated for both food and feed." Under this definition, three common categories are not included:
- Fresh legumes: Green peas and green beans are harvested before they dry, so they don't count as pulses.
- Oil crops: Soybeans and peanuts are legumes, but they're grown primarily for oil extraction, which puts them outside the pulse category.
- Fresh pods: Snow peas and sugar snap peas, eaten pod and all, are also excluded.
This is an important detail in the kitchen because dried pulses behave very differently from their fresh counterparts. They need rehydration, have different cooking times, and store for longer periods.
What's the difference between pulses and legumes?
People use “legumes” for everything “beany”. They overlap substantially in everyday conversation. But the difference is precise.
Legumes refers to the plant family (Fabaceae) and can describe the plant, fresh pods, seeds or products made from them. Pulses refers specifically to the dried seed form.
The relationship: pulses are a subset of legumes. Every pulse is a legume. Not every legume is a pulse.
Three markers define a pulse:
- It's in dried form
- It was harvested specifically for the dry seed
- It's not grown primarily for oil (which excludes peanuts and soybeans)
If a product is labeled "legume" it may or may not be a pulse. If it's labeled "pulse," it's dried.
How do pulses compare to cereals nutritionally?
This question comes up because pulses and cereals both appear as starchy staples in most food systems: dried, shelf-stable, affordable and foundational to cuisine worldwide. But they're nutritionally and botanically different.
Cereals are edible grains cultivated from grass plants. Rice, wheat, corn, sorghum, millet and oats are all cereals. The nutritional profile is different from that of pulses in a few key ways:
About the proteins in these two food categories, pulses are lower in the amino acid methionine, while cereals are lower in lysine.
This is why traditionally paired meals (rice and beans, corn tortillas and black beans, dal and roti) are cultural as much as they’re scientific.
The cereal-plus-pulse combination covers the full amino acid range more completely than either does on its own. And this gives a pretty complete protein.
A working list of 24 pulses for your kitchen
Here are 24 pulses organized into four practical categories: beans, peas, lentils and a small group of others. Within each category, varieties differ in flavor, texture and what they're best suited to.
Pulses come in various types, each with specific nutritional profiles, flavors and cooking. Here’s a list of 24 pulses categorized as beans, peas, lentils and other pulses.
11 varieties of beans
Black beans: high in fiber, with anthocyanins (plant pigments with antioxidant activity) Best for rice dishes, soups, tacos.
Adzuki beans: high in protein and folate. Best for sweet bean soups and East Asian red bean paste.
Kidney beans: high in iron, potassium and dietary fiber. Best for chili, stews, bean salads.
Raw kidney beans contain phytohaemagglutinin, an antinutrient that causes severe nausea if not properly cooked. You need a full rolling boil for at least 10 minutes to deactivate it.
More on antinutrients here
Navy beans: good source of folate and magnesium. Best for baked beans, creamy soups and stews.
Black-eyed peas (Cowpeas): high in folate and zinc. Best for rice dishes, bean paste or powder dishes and West African stews.
Lima beans (Butter beans): good source of molybdenum and iron. Best for soups, side dishes. Low, slow heat keeps the buttery texture intact.
Molybdenum is a trace mineral that rarely gets talked about. It plays a critical role by helping your body process and remove toxins, break down medications, clear alcohol and support the functioning of some enzymes. Your body needs it in very small amounts, probably why you'll never see "High in Molybdenum!" on food packaging. Eating a variety of nutritious foods, including pulses, covers it without any tracking.
Cannellini beans: provide calcium and magnesium. Best for bean dips, salads and soups.
Cranberry beans (Borlotti beans): high in potassium and phosphorus. Note: the pink-and-cream speckle fades in cooking, but the nutty flavor holds. Best for soups and stews.
Fava beans (Broad beans): high in protein and vitamin B6. Best for spring stews, dips, roasted snacks.
People with G6PD deficiency (a genetic condition) can experience a serious reaction to fava beans. If this applies to your household, check with a clinician before including them or simply avoid them.
Pinto beans: high in copper and manganese. Best for refried beans, mixed bean dishes. Also good for mushy creamy dishes.
Mung beans (Green gram): provide vitamin C and vitamin K. Best for sprouting, South Asian dals and soups.
3 varieties of peas
Chickpeas (Garbanzo beans): one of the higher-protein pulses per gram, alongside a good fiber content. Best for hummus, curries, roasted snacks and salads.
Dried green peas: provide vitamin C and protein. Best for soups and casseroles.
Pigeon peas: good source of thiamine and magnesium. Best for stews, Caribbean rice dishes and Indian toor dal.
6 varieties of lentils
Red lentils: high in folate; the orange-red color comes from beta-carotene compounds. Best for fast-cooking soups and dals. No soaking needed, and they break down into a creamy texture quickly.
Yellow lentils: provide B vitamins and manganese. Best for soups and stews.
French lentils (Puy lentils): provide iron and magnesium. Best for gourmet salads and side dishes. They hold their shape better than most lentils.
True Puy lentils have a protected designation of origin (PDO) from the Auvergne region of France. Most "French-style green lentils" sold elsewhere are a different variety. They're good but not the same.
Green lentils: high in protein and iron. Best for salads and side dishes. They hold their shape well after cooking.
Black lentils (Beluga lentils): provide protein and calcium. Best for warm grain salads, side dishes with aromatics like garlic, onions and bay leaf.
Brown lentils: high in phosphorus and dietary fiber. Best for everyday stews and slow-cooked dishes. The most widely available lentil in most markets.
4 varieties of other pulses
Bambara beans (Bambara groundnut): High in protein and potassium. Best for boiled or roasted snacks, ground into flour for bean cakes and for salads.
Lupins: High in protein and lower in carbohydrates than most pulses. Common in Mediterranean and European street food as pickled lupini beans. Best for pickled snacks and high-protein flour for baking.
People with peanut allergies may react to lupins. Their proteins are structurally similar and the European Food Safety Authority flags this as a cross-reactivity risk.
Split peas (Yellow or Green): These are whole dried peas, hulled and split in half. The split exposes more surface area, so they cook faster and break down into a thick, creamy texture. No soaking needed. Best for split pea soup and hearty stews.
Marrowfat peas Large, starchy dried peas and the traditional variety used in British mushy peas. Best for mushy pea dishes and thick soups.
So which pulse is best for which dish?
Best for creamy soups and stews
- Red lentils (split variety dissolves almost completely)
- Yellow split peas
- Green split peas
- Marrowfat peas
- Cannellini beans
- Butter beans
These break down with heat and liquid, thickening the pot without having to add cream or blending.
Best for salads
- Puy lentils
- Chickpeas
- Black beans
- Borlotti beans
- Black-eyed peas
Because they hold their shape after cooking and stay firm once cooled, so they don't break down when tossed with dressing.
Best alongside rice
- Red kidney beans
- Black-eyed peas
- Black beans
- Mung beans
- Chickpeas
- Lentils
Rice is low in lysine (an essential amino acid). Most pulses have it in abundance. Together, a meal of rice and pulses covers the full range of essential amino acids your body needs from food.
Why you should include more pulses in your diet
1. The protein-fiber combination is exceptional
Most high-fiber plant foods (fruit, vegetables) are not high in protein. Most high-protein plant foods (nuts, seeds) are not high in fiber. Pulses offer both in meaningful amounts.
2. Shelf life and affordability
Dried pulses store for years when kept cool and dry. Dried lentils and chickpeas are consistently among the lower cost-per-gram-of-protein options in most markets.
3. Low glycemic impact
The combination of fiber, resistant starch and protein in pulses slows glucose absorption compared to most refined cereal staples.
4. Good for the soil
Pulse crops fix atmospheric nitrogen, which reduces the need for synthetic fertilizers in the rotation that follows. It's one reason pulses appear regularly in sustainable agriculture frameworks.
Pulses should be a staple in your kitchen
Choosing pulses is a triple win – a win for your body by providing critical nutrients, a win for your wallet by being affordable and a win for the soil by promoting sustainable agriculture. For a practical starting point, the 3-ingredient dish from Northern Ghana shows how you can use pulses in a simple meal.
Sources & References
Frequently Asked Questions
Are pulses and legumes the same thing?
No, though they overlap. Legumes refers to the plant family Fabaceae, covering the plant, fresh pods and seeds. Pulses refers specifically to dried legume seeds harvested for the grain. All pulses are legumes, but fresh green beans, soybeans and peanuts are legumes that don't qualify as pulses under the standard FAO definition.
Are canned beans nutritionally the same as dried?
Broadly yes. The same variety in canned versus dried form has a similar nutritional profile. Canned beans may have added sodium (check the label). Draining and rinsing removes a portion of it.
What's the difference between split peas and regular dried peas?
Split peas are dried whole peas that have been hulled and split in half. The extra surface area means they cook faster and break down into a smoother thicker texture, which makes them well suited to soups. Whole dried peas take longer and hold their shape better.
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Etornam C. Tsyawo
Food Systems Research Engineer
I empower consumers to make their food decisions with confidence in today’s complex food landscape
Credentials:
- Doctoral research in Consumer Food Systems
- MSc Food Science & Technology
- BSc Chemical Engineering
