Pulse Power: Unveiling the Top 10 Pulses That Pack a Nutritional Punch

Top 10 Pulses

• Chick Peas (Bengal Gram)
• Pigeon Peas (Arhar)
• Green Beans (Moong Beans)
• Black Matpe (Urad)
• Red Kidney Beans (Rajma)
• Black Eyed Peas (Lobiya)
• Lentils (Masoor)
• Dry Beans
• Faba Beans
• Bambara Beans

Let’s discuss each one in detail.

1. Chick Peas (Bengal Gram)

Chickpeas, also known as garbanzo beans, are nutrient-rich legumes gaining popularity worldwide for their health benefits and culinary versatility. Packed with plant protein, dietary fiber, and essential vitamins and minerals, chickpeas support digestion, promote heart health, regulate blood sugar levels, and aid in weight management. They are an excellent choice for vegetarian and vegan diets, offering a valuable source of protein and nutrients.

Chickpeas are used in a wide range of dishes, including hummus, curries, stews, and salads, making them a staple in global cuisines. They are rich in vitamin B6, folate, and vitamin K, all of which contribute to overall wellness and immune support.

India is the world’s leading producer of chickpeas, accounting for nearly 50% of the country’s total pulse output. According to the ICAR–Indian Institute of Pulses Research, India’s chickpea production reached 13.75 million tonnes in 2021–2022, and by 2023, chickpea cultivation area expanded by 25%, highlighting the crop’s rising importance in agriculture and food security.

Global Production of Chickpea, in Tons, for 2019, 2020, and 2021

Source: World Population Review

2. Red Kidney Beans

Red kidney beans are an important bean in the food industry due to their versatility and nutritional value. These medium-sized, dark red beans have a distinct kidney shape, and their rich flavor and creamy texture make them a popular ingredient in many dishes around the world. Red kidney beans are widely used in both traditional and modern cuisines, adding depth, flavor, and nutritional value to a wide range of dishes. They are an excellent plant-based protein source, making them an essential part of vegetarian and vegan diets. They also contain important nutrients such as dietary fiber, vitamins (including folate and vitamin K), and minerals like iron, magnesium, and potassium. This nutrient profile improves the health benefits of their consumption.

Kidney beans are useful in numerous health issues such as diabetes, heart health, iron deficiency anemia, and colon health. India, China, and the United States are major producers of red kidney beans. For instance, according to the US Department of Agriculture’s “China: Pulses, Kidney Beans & Dried Pulses” report, in the year 2021–2022, China’s red kidney bean production was 250,000 metric tons (MT). Additionally, in the United States, 93 million hundredweight red kidney beans were produced in 2023.

3. Lentils (Masoor)

Lentils are edible legumes from the pulse family, recognized for their small, lens-shaped seeds and wide variety of colors, including yellow, red, green, and brown. Cultivated for centuries across the globe, lentils are highly valued for their nutritional content, culinary versatility, and rich flavor. Commonly featured in soups, stews, curries, and salads, lentils are celebrated not only for their taste but also for their ability to absorb and enhance the flavors of other ingredients.

Lentils can also be ground into flour to create gluten-free baked goods and snacks, making them ideal for those with dietary restrictions. These pulses are a powerhouse of plant-based protein, making them a staple in vegetarian and vegan diets. Lentils are also rich in fiber, iron, folate, and essential vitamins and minerals. Their high fiber content promotes digestive health, helps regulate cholesterol levels, and supports overall heart health.

Canada is the world’s leading producer of lentils, thanks to its fertile soil and favorable growing conditions. Canadian lentils are renowned for their quality and are exported globally. Other major producers include India, Turkey, Australia, and the United States, where lentils are adapted to various climates and soil types.

According to the Canadian Grain Commission, Canada produced 2.3 million tonnes of lentils in 2022, marking a 43.3% increase from 2021. In India, the ICAR–Indian Institute of Pulses Research reported 1.28 million tonnes of lentil production in 2022, cultivated across 1.42 million hectares, with an average yield of 904 kg/ha.

Production of Lentils in Canada, in Tons, in 2022

Source: Canadian Grain Commission

4. Green Beans (Moong Beans)

Green beans are a popular pulse from the bean family. This versatile vegetable is distinguished by its long, slender shape and bright green color. Green beans are widely cultivated and used in a variety of cuisines around the world and can be used raw or cooked, making them a versatile ingredient in salads, stir-fries, casseroles, soups, and other dishes. Green beans, with their tender, crisp texture and mild, slightly sweet flavor, make an excellent addition to many dishes. Apart from their food uses, these beans are extremely nutritious and provide numerous health benefits. They are low in calories and fat, but high in essential nutrients such as dietary fiber, vitamins A, C, and K, as well as minerals like manganese and potassium. They contain dietary fiber, which aids digestion, promotes bowel regularity, and helps people maintain a healthy weight. These beans are also high in antioxidants, which protect cells from oxidative stress and thus promote overall health.

China is the world’s largest producer of green beans due to its vast agricultural system and favorable growing conditions, which allow for significant green bean production. Other major green bean producers include India, Indonesia, Myanmar, and Turkey. These countries use their agricultural resources and expertise to grow and supply green beans to domestic and international markets, ensuring a consistent supply of this nutritious pulse. For instance, according to the World Vegetable Center, Jilin is China’s largest mungbean producer as the varieties grown in the region are well-known for their full grain and size, shiny green color, and superior nutritional and sprouting properties, Baicheng exports 70,000 tonnes of mungbean annually, with more than 50,000 tonnes of high-value, sprouting-quality beans. Additionally, according to the ICAR-Indian Institute of Pulses Research, Mungbean production in India reached 5.5 million hectares in 2022, resulting in 3.17 million tonnes at a productivity of 570 kg per hectare.

5. Faba Beans

Faba beans, also known as broad beans, are nutrient-dense pulses from the legume family and among the oldest cultivated crops in human history. Known for their distinct earthy flavor, faba beans have been grown for thousands of years and remain a staple in many global cuisines. Their culinary versatility makes them ideal for dishes such as salads, soups, stews, and plant-based meals, offering a rich source of protein and nutrients.

Faba beans offer a variety of health benefits thanks to their impressive nutritional profile. They are rich in dietary fiber, iron, manganese, and folate, while being naturally low in fat and cholesterol, making them a heart-healthy food choice. In addition, faba beans are packed with antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.

China is currently the world’s largest producer of faba beans, thanks to its favorable climate and advanced agricultural practices. Chinese faba beans are highly valued in international markets for their superior quality and taste. According to the National Library of Medicine, China accounts for approximately 30% of global faba bean production, with a harvested area of 811,000 hectares and an annual yield of 1.69 million tonnes.

6. Pigeon Peas (Arhar)

Pigeon peas (Cajanus cajan) are protein-rich legumes cultivated for centuries and valued for their nutritional benefits, culinary versatility, and adaptability to diverse climates. These small, oval-shaped beans are a staple ingredient in many global cuisines, particularly in Indian, African, and Latin American dishes. They are commonly used in soups, stews, dals, and rice preparations, enhancing meals with their rich flavor and health benefits.

Pigeon peas are packed with dietary fiber, essential vitamins, and minerals that support digestive health, cardiovascular function, and blood sugar regulation. Their high nutritional value makes them an excellent component of balanced, plant-based diets.

India leads global pigeon pea production, thanks to the crop’s drought-resistant properties and suitability for tropical and subtropical climates. According to the ICAR–Indian Institute of Pulses Research, India produced 4.34 million tonnes of pigeon peas in 2022. The market value of pigeon peas in India was estimated at USD 14,334.5 million in 2022, with projections reaching USD 23,798 million by 2032, reflecting strong domestic and international demand.

7. Black Matpe (Urad)

Black Matpe, also known as Urad, is a type of pulse that is widely cultivated in many parts of the world due to its versatility and nutritional value. Black Matpe has small black seeds with a creamy white interior which is essential in various meals. It is commonly used to make delicious dishes, including dals, curries, soups, and snacks. Urad dal, made from black matpe, is commonly used in the preparation of traditional Indian dishes such as dosa, idli, and vada. Its earthy flavor and ability to absorb spices make it a popular choice for creating spicy meals.

Black Matpe includes numerous health benefits and contains essential nutrients such as protein, dietary fiber, iron, magnesium, potassium, folate, and vitamins B and C. Urad’s high protein content makes it an excellent choice for vegetarians and vegans seeking to meet their protein needs. India is the largest producer of black matpe, also known as urad. The country’s high agricultural heritage and favorable climatic conditions make it an ideal place to grow this pulse on a large scale. Myanmar, Thailand, and Sri Lanka are also major producers of black matpe.

8. Black Eyed Peas (Lobiya)

Black Eyed Peas, also known as Lobiya, is a popular bean with cultural and culinary importance. These small creamy-white beans with a black spot are versatile and can be used in soups, stews, and salads. It offers numerous health benefits, which are high in dietary fiber and helps to promote digestive health by relieving constipation and regulating bowel movements. These beans are also a good source of plant-based protein, making them an excellent addition to vegetarian and vegan meals. In addition, black-eyed peas are high in essential vitamins and minerals such as folate, iron, magnesium, and potassium, which help to boost energy and overall well-being. Nigeria is the world’s largest producer of black-eyed peas due to the country’s favorable climate and agricultural practices making it an ideal location for large-scale bean farming. Nigeria’s production and export of Black-Eyed Peas contribute significantly to meeting the global demand for this nutritious and versatile bean. For instance, according to the International Institute of Tropical Agriculture, Nigeria is the largest producer of black-eyed peas, contributing to 48% of production in Africa and 46% worldwide.

9. Dry Beans

Dry beans are beans that have been harvested, dried, and then separated from their pods. They are versatile beans that are consumed worldwide and have high culinary and nutritional value. Dry beans are available in a variety of shapes, sizes, and colors, and are commonly used in many meals, demonstrating their importance in global gastronomy. Dry beans are high in protein, fiber, vitamins, and minerals, which provide numerous health benefits, aiding digestion, lowering cholesterol levels, and helping with weight management. Furthermore, these beans are also known for their ability to prevent certain types of cancer and boost overall immunity due to their high antioxidant content. India and Brazil are some of the world’s largest producers of dry beans due to their vast agricultural lands and favorable climate.

10. Bambara Beans

Bambara beans (Vigna subterranea) are also known as Bambara groundnuts or earth peas due to their growth underground. They are versatile and can be used in a variety of culinary applications, including boiling, roasting, and grinding into flour. They are used in stews, soups, and porridges, as well as a tasty addition to many traditional dishes. The beans offer a nutty flavor and a slightly sweet taste, making them popular among food enthusiasts. Bambara beans provide numerous health benefits as they are high in protein, fiber, potassium, calcium, iron, and B vitamins. This makes them an excellent source of essential nutrients for vegetarian and vegan diets. Nigeria is the largest producer of Bambara beans due to the favorable climate and agricultural practices, which have enabled the country to become a major global producer of this nutritious bean.

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