The Power of Pulses
Authored by Jennifer Roozeboom
Edited by Mela Ottaiano
Ancient human civilization, human health, and climate change are each uniquely linked to pulses, and for good reason. Pulses, a critical food source, have helped shape history, and they have great potential to positively influence the future.
A World Ripe for Change
During the Pleistocene Epoch, a geologic time period also known as the Ice Ages that began about 2.6 million years ago and ended approximately 11,700 years ago, humans survived as hunter-gatherers. The hunter-gatherer lifestyle was nomadic; they often followed sources of food and banded in groups of 100 members or less. Toward the end of the Pleistocene Epoch, a sudden warming trend termed the Bølling-Allerød interstadial rapidly melted the glacial ice sheets. During this time, the Pleistocene megafauna (large Ice Age animals) — the food source of human hunters — slowly went extinct. After a brief cooling spell (the Younger Dryas), a second warming event initiated a trend toward our modern climate. This permanently ended the Pleistocene Epoch and marked the start of the current geologic epoch: the Holocene. Ecosystems changed in response to a warmer Holocene climate, and several people groups began to independently abandon their hunter-gatherer cultures to become farmers, triggering the Neolithic Revolution.
What Are Pulses?
Pulses are among the first crops to be cultivated. They are the dry, edible seeds that are found in certain leguminous plants.
Not all legumes produce pulses, and some legume species are considered pulses only under certain circumstances. For example, as explained by Dr. Teodardo Calles, an Agricultural Officer for the United Nations’ Food and Agriculture Organization (FOA), “When common bean (Phaseolus vulgaris L) is harvested for dry grain, it is considered a pulse; but when the same species is harvested unripe (known as green beans), it is not treated as a pulse.” Calles specified that pulses are dry and used for human and animal consumption, thus distinguishing them in harvest and purpose from other forms of legume species such as those used for oil extraction and sowing purposes. Lima beans, (dry) peas, chickpeas, and lentils are delicious examples of popular pulses. Here is a list of several more.
A Glimpse of the Rich History of Pulses
Evidence suggests the first farming occurred in the Fertile Crescent, which is a crescent- or boomerang-shaped area of land near the western and southern edges of the Mediterranean Sea and along the Tigris, Euphrates, and Nile rivers. The water sources played a major role in the development of the region, which, according to History.com, was “the birthplace of a number of technological innovations, including writing, the wheel, agriculture, and the use of irrigation.”
As humans opted for stationary settlements and cultivated crops over foraging as hunter-gatherers, they found they could support larger groups of people. Settlements grew into cities and became destinations for visitors and trade routes alike, with agriculture playing a large role in economies. Excavations at Tell Abu Hureyra, (a tell, or mound, archaeological site along the Euphrates River in modern day Syria) have revealed some of the earliest evidence of farming. Dating back to approximately 9700 B.C.E., wild and cultivated plant remains of flax, wheat, barley, and lentils have been discovered. This implies lentils may have been the earliest known pulse. Additional discoveries demonstrate the extensive agricultural understanding inhabitants of Abu Hureyra possessed, such as the presence of several large grinding stones, which suggests they ground and cooked their grains.
A literature review of the early domestication of pulses identified peas, in addition to lentils, as another very early known pulse. Carbonized pea seeds discovered in several Near East areas, such as north Iraq and southeast Turkey, place the emergence of harvested peas around 7000 to 6000 BCE. Aside from lentils and peas, history records the appearance of other pulses early in the Neolithic Revolution, most apparent of which include the broad bean, bitter vetch, and chickpea. Throughout the many years of pulse consumption, some varieties have earned multiple names. For clarity, the list below provides additional names of broad bean, bitter vetch, and chickpea.
Health Benefits of Pulses
Discovered more than 11,000 years ago, pulses have stood the test of time. Perhaps early pulse farmers connected pulse consumption with some of the numerous and significant health benefits of pulses, which science has since identified.
Simply stated, pulses are a “superfood” with a powerhouse of benefits. More specifically, pulses are high in protein; in fact, the FAO states that pulses are 20-25 percent protein by weight, which is “double the protein content of wheat and triple that of rice.” In other terms, pulses can yield up to 9 grams of protein per 1/2 cup of cooked serving. As such, they are an excellent weapon against malnutrition, especially in developing countries. Pulses are also a great source of minerals including iron, magnesium, potassium, phosphorus, and zinc, and B-vitamins such as thiamine, riboflavin, niacin, B6, and folate.
Since pulses have no cholesterol and improve blood sugar control, they are a great food for those at risk for heart disease or diabetes. Low in fat and a fantastic source of both soluble and insoluble fiber, pulses can help with weight loss and allow consumers to feel fuller longer. Furthermore, pulses are vegetarian and gluten-free, making them an ideal option for people with dietary restrictions.
Environmental Benefits of Pulses
In addition to the multiple health benefits pulses provide, legume plants help create usable nitrogen. All living organisms need nitrogen to survive. Humans use nitrogen to create DNA, proteins, and other biomolecules, and plants use nitrogen to grow and make chlorophyll. However, finding usable nitrogen in the environment is difficult, even though the Earth’s atmosphere is approximately 78 percent nitrogen. The problem is that the bonds within atmospheric nitrogen are extremely strong (stable) and require a lot of energy to break. This means the nitrogen in the atmosphere is locked in the molecule and unusable until enough energy is supplied to liberate the trapped nitrogen to create new molecules with weaker bonds. That is, the nitrogen must be “fixed” before it can be used by living organisms.
Nitrogen fixation describes the vital process by which microbes break down the stable atmospheric nitrogen into usable compounds that plants can uptake. Humans and animals eat plants or other animals that have eaten plants, and thereby receive nitrogen in a usable form. Legumes play a special role in nitrogen fixation as they have established a symbiotic relationship with certain nitrogen-fixing microbes, making legumes a natural form of fertilizer. This means a farmer could plant a plot of legumes, harvest the pulses, and till in the remaining plant for a nitrogen-rich field, thereby reducing the amount of fertilizer needed for the next crop. Additionally, the elevated nitrogen content created by legumes improves soil fertility, which can increase overall crop productivity. Furthermore, since the production of synthetic fertilizers creates greenhouse gasses, using legumes in crop rotations can help combat climate change by reducing the need for synthetic fertilizers.
Legume plants also encourage water retention. They are easy to grow, and their thick roots and unique structure can increase soil porosity, creating paths for water to move along vertically and percolate deeper underground. Additionally, research has demonstrated that certain deep-rooted legumes can pump up deep groundwater and transfer it to shallower roots of interconnected or neighboring crops — a process called hydraulic lift. These practices lead to higher water content of soils, which results in less irrigation. What is more, the broad genetic diversity of pulses can lead to the development of climate-resistant crops bred to withstand drought or extreme temperatures.
Pulses and Cooking Traditions Around the World
Pulses can foster healthier humans and improve environmental conditions on Earth; they are also delicious. In fact, the word “pulse” comes from the Latin words puls or pultis, which both mean “think soup.” Listed here are some of the most appetizing ways pulses are eaten around the world and exciting new ways to incorporate pulses into everyday dishes, both sourced from pulses.org.
In Singapore, chickpeas are often made into curry, as with this Asian Mixed Vegetable Curry that is vegetarian, vegan, lactose-free, and gluten-free.
In the Netherlands, Dutch brown beans and kidney beans are mixed with vegetables and fish, as in this Cod and Colourful Beans ‘en Papillotte’ recipe that is both vegetarian and gluten-free.
In Spain, a rich stew called fabada is composed of beans and pork. Fabada generally features large white beans called fabes that are known for their exquisite taste and soft texture. This lactose-free fabada recipe features fabes, and chorizo.
In Japan, azuki (also spelled adzuki) beans are featured in a traditional dessert called An & Wagashi. With only four ingredients, An & Wagashi is also vegetarian, vegan, and lactose-free.
In Australia, black lentils and chickpeas are tossed with various ingredients for a unique salad, as in this hearty Quinoa, Black Lentil & Roasted Barley Salad, which is vegetarian, vegan, lactose-free, and gluten-free.
In Mexico, beans are cooked and smashed to make refried beans, as in this recipe that also features a chile ancho for added spice.
Nobody does pulses quite like India. From curry to yogurt, Indian pulse recipes can meet the needs of any meal.
Introducing pulses to a diet can be as easy as substituting a few key ingredients. For example, chickpea flour can be substituted for wheat flour (or any other flour), which works exceptionally well in pancakes. Similarly, kidney beans, butter (lima) beans, or chickpeas can be used to make burgers, either mixed with meat, or on their own. Furthermore, white beans can be smashed and mixed with mashed potatoes for a new, yet familiar dish. Even desserts can be made healthier; for example, try adding black beans to chocolate cake.
Just as the benefits of pulses seem endless, so seem the plentiful ways to enjoy them. What are some ways you enjoy pulses?
