List of Pulses in India: A Quick Guide

Pulses are often called the “powerhouse of nutrition,” making them an integral part of diets worldwide. These tiny seeds from the legume family are loved for their high protein and fibre content. Pulses are affordable, versatile, and easy to cook. They are staples of different cuisines, from Indian dal to Mediterranean hummus. 

Beyond their culinary appeal, pulses promote sustainable farming by enriching soil health. Even if you are looking to eat healthier or explore global cuisines, pulses are a fantastic choice. This blog covers a detailed list of pulses, their names, health benefits, and everyday uses. Let’s dive in!

What Are Pulses?

Pulses are seeds of leguminous plants. They include chickpeas, lentils, kidney beans, and black gram. What makes pulses unique is their low-fat, high-nutrient profile. Not all legumes are pulses, though. For example, soybeans and peanuts are legumes but not pulses because they contain more fat. Pulses are low in fat but high in protein, fibre, and essential nutrients.

Pulses are exceptional nutritionally. They are rich in iron, potassium, folate, and B vitamins. The best thing about pulses is that they are a good source of protein. They have 20-25% protein by weight, which is more than the protein content of wheat and rice altogether. 

Pulses are also low in calories yet filling, so many dieticians suggest them as an excellent option for weight control. Their low glycemic index also makes them ideal for blood sugar management. Pulses are eco-friendly, too. They fix nitrogen in the soil and reduce the need for synthetic fertilisers. Thus, various farmers grow them for sustainable farming practices and to conserve resources.

Types of Pulses

Pulses are a diverse group of legumes that come in various shapes, sizes, and colours, ranging from small and round to large and flat. They are known for their nutritional value, offering a rich source of protein, fibre, and essential vitamins. Pulses are commonly used in a variety of dishes, including soups, stews, salads, and side dishes, making them a versatile ingredient in cooking.

Some pulses are quick to cook, while others need to be soaked before preparation. This variety allows for flexibility in meal planning, and their inclusion in the diet helps promote a balanced and healthy lifestyle. Pulses are essential for vegetarians and those looking to reduce meat consumption, as they provide a plant-based alternative for protein.

Common types of pulses include:

• Lentils (Masoor, Toor)
• Chickpeas (Chana)
• Beans (Rajma, Kidney Beans)
• Peas (Green Peas, Pigeon Peas)
• Broad Beans (Fava Beans)

Each type of pulse has its unique characteristics and cooking methods, but all contribute to a nutritious and satisfying diet.

List of Pulses with Names and Details

India is often called the land of pulses, with its rich culinary and agricultural heritage. Each variety, such as chickpeas, lentils, or black gram, has a unique flavour, texture, and health benefits. Let’s look at some interesting facts about these dals mentioned in the list of pulses.

Pulses are an essential part of diets worldwide, known for their high nutritional value. Below is a table summarising various list of pulses, their types, names, uses and benefits.

Common Name	Pulses Name in Hindi	Types	Protein Content (per 100g)	Uses	Key Benefits
Chickpeas	Chana or Chana Dal	Kabuli chana, Kala chana	20g	Chole, hummus, salads	Heart health, weight management
Pigeon Peas	Toor Dal	Arhar Dal	22g	Dal, sambhar	Blood sugar control, high-fibre
Green Gram	Moong Dal	Whole moong, Split moong	24g	Dal, khichdi, sprouts	Easy digestion, energy boost
Black Gram	Urad Dal	Whole urad, Split urad	25g	Dosa, idli, vadas	Bone health, nervous system
Red Lentils	Masoor Dal	Whole masoor, Split masoor	24g	Dal, soups	Quick cooking, iron-rich
Kidney Beans	Rajma	Red kidney beans	24g	Rajma chawal, curries	Protein-rich, heart-healthy
Moth Beans	Matki	Whole moth beans	23g	Sprouts, regional dishes	Antioxidant-rich, digestive health
Horse Gram	Kulthi	Whole horse gram	22g	Soups, chutneys	Weight loss, diabetes management
Black-Eyed Peas	Lobia	Whole Lobia	21g	Salads, curries	Iron-rich, low-calorie
Soybeans	Soya	Whole Soyabean	36g	Tofu, soy milk	Complete protein source with essential amino acids

Importance of Pulses in India

Pulses are a recipe in your favourite dals and crucial to the Indian diet, agriculture, and economy. Their importance does not end there; pulses are significant in sustainable farming and support millions of farmers’ livelihoods. The following are the key benefits of growing a considerable list of pulses in India:

1. Pulses are the best source of protein for Indians and vegetarians. Toor dal, moong dal, and masoor dal are commonly prepared in almost every household. They are easy to cook and can be used in many different ways.
2. Pulses fill the nutrition gap in people who do not eat meat, as they are full of protein, iron, and other vital vitamins necessary to be healthy. 
3. Pulses are also a dependable source to stay healthy for growing children, working adults, and older people without paying too much money.
4. Pulses are drought-resistant crops that survive well even with a minimal water supply, which makes them essential in a country with scarce water. 
5. Pulses also help enrich the soil with nitrogen, meaning less chemical fertiliser is needed on farms. This contributes to a better environment for everyone and saves costs, too.
6. Pulses sustain many small farmers in India, who gain employment at every step, from sowing seeds to selling the crop in markets. Growing pulses is the income source for most rural communities.
7. As demand for these nutrient-dense crops grows globally, India also started exporting pulses to other countries. This further strengthens the economy and provides financial stability to farmers.

Health Benefits of Pulses

Pulses are highly nutritious foods. They are nutrient-dense, easy to include in your meals, and great for nearly every body part. Here’s how they are helpful:

Rich Source of Protein

Pulses are an excellent and rich protein source that contains between 20 and 25 grams of protein per 100 grams of dried pulses. For a vegetarian, pulses can serve as an excellent protein source for fulfilling your daily protein requirements. For instance, a cup of cooked lentils gives you nearly 18 grams of protein, which is almost equivalent to the protein found in three ounces of chicken.

Good for Digestion

Pulses contain soluble and insoluble fibre; most pulses deliver approximately 15-20 grams per cooked cup. This fibre is prebiotic and offers good bacteria in your gut food. Also, it helps to resolve the problem of constipation by adding bulk to your stools. This fibre helps induce regular bowel motions.

Supports Heart Health

Pulses are free of cholesterol and are highly potassium and fibre-rich, which is required for good maintenance of healthy blood pressure levels. Eating only about ½ cup of pulses daily helps reduce your Low-Density lipoproteins (LDL) cholesterol by as much as 5%. Folate-rich pulses are also helpful in lowering homocysteine levels, which is another potential cardiovascular risk agent.

Helps Manage Weight

Pulses can be included in your diet for weight management. A serving of cooked pulses (about 115 calories) is low in calories while keeping you full. The protein and fibre combination raises satiety and slow digestion, thus stabilising blood sugar. For example, a bowl of chickpea salad or a serving of sprouted matki can be a satisfying and nutritious snack.

Regulates Blood Sugar

Your blood sugar levels stay more stable when you eat pulses regularly. They have a low glycemic index (typically between 28-35), meaning they cause a gradual rise in blood sugar rather than sudden spikes. This makes them particularly beneficial if you are managing diabetes or trying to prevent it. The soluble fibre in pulses slows down carbohydrate absorption to maintain steady blood glucose levels throughout the day.

Pulse Production in India

Pulse production plays a vital role in India’s agricultural sector and contributes significantly to national food security. India stands as the world’s largest producer and consumer of pulses, supplying a substantial portion to the global market.

The country’s diverse agro-climatic conditions enable the cultivation of a wide range of pulses throughout the year across various regions. Key pulse-producing states include Madhya Pradesh, Maharashtra, Rajasthan, and Uttar Pradesh.

Despite being the leading producer, India often faces a gap between domestic production and consumption, necessitating imports to meet domestic demand.

To address this challenge, the government has implemented various initiatives aimed at:

• Increasing production: Promoting improved seed varieties, enhancing irrigation facilities, and providing access to modern agricultural technologies.
• Improving yields: Focusing on research and development to enhance crop productivity and minimize losses due to pests and diseases.
• Ensuring fair prices for farmers: Implementing price support mechanisms and creating market linkages to ensure remunerative prices for farmers.

Health and Sustainability Through Pulses!

Pulses are one of the major food crops globally because their protein content is very high. In India, pulses play an essential role in crop production and substantially contribute to the economy. India grows a diverse list of pulses. India’s central pulse-growing states are Madhya Pradesh, Maharashtra, Rajasthan, Uttar Pradesh, Karnataka, and the delta region of West Bengal, Tamil Nadu, Kerala, and parts of Maharashtra. 

Pulses also are principal suppliers of dietary protein. Among different food items, pulses make up a significant portion of the Indian diet, supplementing the diet with much-needed protein to a carbohydrate. So diversify your pulse collection, and don’t shy away from creating a few new recipes!

Also Read- What is the National Food of India?

FAQs: List of Pulses in India