Lentils, pulses, and beans Lentils, pulses, and beans are three types of legumes that have been staple food items for centuries across various cultures, including Indian cuisine. They are a rich source of plant-based protein, dietary fiber, vitamins, and minerals, making them an essential part of a balanced diet. These legumes are not only delicious but also provide numerous health benefits, making them popular ingredients in many Indian dishes. Lentils: Lentils are edible seeds from the legume family and come in various colors such as green, brown, red, yellow, and black. They are known for their lens-shaped appearance, hence the name "lentils." Lentils are widely used in Indian cuisine and are known for their quick cooking time and versatility. Some common types of lentils used in Indian cooking include: a. Red Lentils (Masoor Dal): Nutritional Values (per 100 grams): Calories: 116 kcal Protein: 9.0 grams Carbohydrates: 20.1 grams Fiber: 7.9 grams Fat: 0.4 grams Iron: 3.3 milligrams b. Green Lentils (Sabut Masoor Dal): Nutritional Values (per 100 grams): Calories: 116 kcal Protein: 9.0 grams Carbohydrates: 20.1 grams Fiber: 7.9 grams Fat: 0.4 grams Iron: 3.3 milligrams Pulses: Pulses are the dried seeds of legumes, and they include a wide variety of beans, peas, and lentils. In Indian cuisine, pulses are an integral part of many dishes and are valued for their high protein content. Some common types of pulses used in Indian cooking include: a. Chickpeas (Chana Dal or Garbanzo Beans): Nutritional Values (per 100 grams): Calories: 364 kcal Protein: 19.3 grams Carbohydrates: 61.6 grams Fiber: 17.5 grams Fat: 6.0 grams Iron: 6.2 milligrams b. Split Peas (Yellow and Green): Nutritional Values (per 100 grams): Calories: 341 kcal Protein: 24.6 grams Carbohydrates: 60.3 grams Fiber: 21.1 grams Fat: 1.2 grams Iron: 2.5 milligrams Beans: Beans are also part of the legume family, and like lentils and pulses, they are prized for their high protein and nutrient content. Indian cuisine incorporates various types of beans into a wide range of traditional recipes. Some common types of beans used in Indian cooking include: a. Black-eyed Peas (Lobia): Nutritional Values (per 100 grams): Calories: 119 kcal Protein: 8.7 grams Carbohydrates: 20.8 grams Fiber: 4.6 grams Fat: 0.5 grams Iron: 1.8 milligrams b. Kidney Beans (Rajma): Nutritional Values (per 100 grams): Calories: 127 kcal Protein: 8.7 grams Carbohydrates: 22.8 grams Fiber: 6.4 grams Fat: 0.5 grams Iron: 2.9 milligrams Benefits of Lentils and Beans: Rich Source of Protein: Lentils, pulses, and beans are excellent sources of plant-based protein, which is essential for muscle repair and growth and provides a sustainable energy source. High in Fiber: These legumes are rich in dietary fiber, promoting digestive health and helping to control blood sugar levels and cholesterol levels. Packed with Nutrients: Lentils and beans are rich in various vitamins and minerals, including iron, folate, potassium, and magnesium, contributing to overall health and well-being. Weight Management: Due to their high fiber content and relatively low-calorie count, these legumes can help with weight management and provide a feeling of fullness. Heart Health: The soluble fiber in lentils and beans may lower LDL cholesterol levels, reducing the risk of heart disease. Blood Sugar Regulation: The complex carbohydrates in these legumes have a gradual impact on blood sugar levels, making them suitable for individuals with diabetes. Sustainable Food Source: Lentils, pulses, and beans are environmentally friendly, as they require less water and have a lower carbon footprint compared to animal-based protein sources. Lentils, pulses, and beans are not only popular ingredients in Indian cuisine but also provide a wide array of health benefits. With their rich nutritional profile and versatility in cooking, these legumes are a valuable addition to any diet, especially for those looking to embrace plant-based protein and lead a healthier lifestyle.
