Why dried pulses are worth knowing
Pulses are the dried seeds of legume plants: beans, lentils, chickpeas and split peas. They are inexpensive, store for a long time and provide protein and fibre, so they sit at the centre of many traditional cuisines. For a kitchen aiming to cut its footprint, they are a practical way to replace some meat-based meals, as part of a pattern of eating less meat, while keeping meals filling.
Their environmental appeal is that, in general, plant proteins such as pulses tend to have a lower footprint per serving than most animal products. How much lower depends on how and where they were grown, so it is better to say “often lower” than to quote a number.
Canned pulses are convenient and perfectly good. Dried ones are usually cheaper per portion, create less packaging waste and can be bought loose in refill stores, but they take more planning. Both can be part of a lower-impact kitchen.
Do you need to soak?
Soaking means leaving dried pulses in water for several hours before cooking. It is often recommended for larger beans and chickpeas, and its main benefits are a shorter cooking time and, for some people, easier digestion. Many cooks also find soaked beans cook more evenly.
- Large beans and chickpeas: soak, typically overnight (eight to twelve hours is a common range).
- Small beans: a shorter soak is often enough.
- Lentils and split peas: usually need no soak at all, and cook relatively quickly.
Use plenty of water, because the pulses will roughly double in size or more. In warm weather, soak in the fridge to avoid fermentation. Then drain and rinse the soaking water away before cooking; some of the compounds that can cause stomach discomfort dissolve in it.
If you forgot to soak, you can use a quick method: cover the pulses with water, bring them to a boil, take them off the heat and leave them covered for an hour or so, then drain and cook as usual. Alternatively, cook them from dry and allow extra time.
Cooking pulses safely
Some dried beans contain natural compounds that can make you ill if they are undercooked. The best-known case is the red kidney bean, which contains a toxin called phytohaemagglutinin. Food safety guidance generally says that kidney beans should be soaked, the water discarded, and the beans boiled hard for at least ten minutes before they are simmered until tender. This high-heat boiling step matters.
Slow cookers deserve a warning here. Many do not reach a high enough temperature for the beans to be made safe, so raw kidney beans should not be put straight into a slow cooker. Boil them first as described above, or use canned beans. Other beans in the same family, such as white kidney (cannellini) beans, may have lower amounts of the toxin, but it is sensible to treat them the same way. When in doubt, follow the instructions on the pack.
For everyday cooking, a few other points help:
- Rinse and check dried pulses for small stones or damaged pieces.
- Simmer gently with a lid, which uses less fuel; see the habits behind energy-efficient cooking for why a lid matters.
- Cook until completely soft. Pulses that are still hard in the middle are not just unpleasant but may be harder to digest.
- Add salt either early or late. Both approaches work, so choose the one you prefer. Acidic ingredients such as tomatoes or lemon juice can slow softening, so some cooks add them once the pulses are tender.
- Skim any foam from the surface if you like; it is harmless.
A pressure cooker can shorten the time considerably, but it should be used according to its manual, since beans can foam and block the valve if overfilled.
Cooking times
Cooking times vary widely, depending on the type, the age of the pulses and your water. As rough guidance, red lentils may cook in under half an hour, other lentils a little longer, and soaked chickpeas and beans often take an hour or more. Older pulses can take much longer. Taste to check rather than relying on the clock. Hard water can also slow softening; if your pulses stay stubbornly firm, the reasons may include age and water, and the effects of limescale buildup are a reminder of how common hard water is.
Storing dried and cooked pulses
Dried pulses keep for a long time in an airtight container in a cool, dry, dark place. They do not usually spoil in a way that is dangerous, but they slowly dry out and take longer to cook. For this reason, it is better to buy moderate amounts and use the older ones first than to stockpile for years. Check for signs of moisture, mould or insects, and discard anything that looks or smells off.
Cooked pulses are more perishable and need the same care as other cooked food:
- Cool them quickly, ideally within about two hours.
- Store them in a covered container in the fridge, where they typically keep for a few days.
- Freeze portions for longer storage. Freezing in meal-sized amounts means you can thaw only what you need, which helps reduce food waste.
- Reheat until steaming hot throughout.
Cooking a large batch and freezing the rest is a good way to turn the longer cooking time into a one-off effort, and it works well with the habit of meal planning.
Easy ways to use them
You do not need special recipes to start. Lentils can bulk out soups, stews and bolognese-style sauces, which is a gentle way to use less meat without a big change. Chickpeas can go into curries, salads and roasted snacks, and beans work well in chilli, soups and bakes. Mixing pulses with grains such as rice, bread or pasta is a traditional way to make a satisfying meal.
If beans make you gassy, introduce them gradually, rinse them well and cook them thoroughly. Tolerance often improves over time. If you have a medical condition or digestive problem, check with a healthcare professional about suitable amounts. Pulses are one good option among many, and no single food is the answer to a lower-impact diet.