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Cooking with Pulses

Cooking with Pulses

December 29, 2016

Photo: Randy Mayor

The dried seeds of plants in the legume family—you may know them better as chickpeas, lentils, dry peas, and beans—play a major role in cuisines worldwide. Unlike most other edible plants, pulses are left to dry in the field before they're harvested, which gives them a longer shelf life and makes them easier to store. They have one of the lowest carbon footprints of any food, and they're cheap. What's more, they're nutritious—packed with protein, fiber, and antioxidants, so you can easily swap them for meat. Our favorite attribute of this affordable, accessible, environmentally sound superfood? They're easy to prepare. The following guide shows you how to cook and enjoy them with quick and simple recipes the whole family will love.

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A Perfect Pot of Lentils

Photo: Brian Woodcock

View Recipe: A Perfect Pot of Lentils

Start tasting for doneness at the 28-minute mark. They'll continue to soften as they sit, so be sure to stop the cooking process before they turn to mush. Red and yellow lentils do not work well here, as they tend to cook much faster and will fall apart. You want to maintain a bit of a bite, making these lentils better candidates for salads, soups, and stews. See this recipe for the perfect pot; then use the leftovers in our ultimate meatless shepherd's pie.

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20-Minute Black Bean Burgers

Photo: Brian Woodcock

View Recipe: 20-Minute Black Bean Burgers

One serving contains more iron than 3 ounces of steak—even more reason to enjoy them between the bun, like in these 20-minute burgers below. Try using half of a spare whole-grain hamburger bun in place of the bread slice. These burgers also work with any other canned bean variety. Pile it high with red onion, creamy avocado, and a juicy tomato slice.

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Citrusy Beet and Goat Cheese Chickpea Salad

Photo: Brian Woodcock

View Recipe: Citrusy Beet and Goat Cheese Chickpea Salad

Per serving, chickpeas have three times more folate than kale and triple the iron of a 3-ounce chicken breast. Instead of playing their typical supporting role, in this recipe, chickpeas take center plate.

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Easy Split Pea Soup

Photo: Brian Woodcock

View Recipe: Easy Split Pea Soup

We love dry peas because they turn rich and creamy in this hearty, comforting split pea soup. Bonus: The split peas alone contribute 18g of powerful plant-based protein and 19g fiber (75% of your daily goal) per bowl. Miso paste enriches this soup with a deep, savory flavor and enhances the creamy texture of the peas. We think it's a must, but you can use the extra 1/2 teaspoon of kosher salt instead.

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Sweet Potato and Chickpea Cakes with Avocado Salsa

Photo: Jason Wallis

View Recipe: Sweet Potato and Chickpea Cakes with Avocado Salsa

Onion and spicy jalapeño serve as a flavorful contrast to the sweet potato in these quick and easy cakes.

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Chickpeas with Spiced Carrots, Dates and Pistachios

Photo: Brian Woodcock

View Recipe: Chickpeas with Spiced Carrots, Dates and Pistachios

Toss together this salad variation in a tasty 10-minute snap; you won't be disappointed.

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Savory Chickpea Waffles

Photo: Jennifer Causey

View Recipe: Savory Chickpea Waffles

We swap sugary pancake syrup for a poached egg and use chickpea flour in place of refined for an extra punch of protein. Enjoy for a quick breakfast or dinner.

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Chickpea Bajane

Photo: Becky Luigart-Stayner

View Recipe: Chickpea Bajane

Bajane is a Provençal term for the midday meal. Chickpeas are a staple in Provence, where they are often stewed and served with pasta and vegetables. In this version, chickpeas, leeks, carrots, fennel, and spinach are served atop protein-rich quinoa.

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Falafel-Stuffed Eggplant with Tahini Sauce and Tomato Relish

Photo: John Autry

View Recipe: Falafel-Stuffed Eggplant with Tahini Sauce and Tomato Relish

Think of this recipe as destructed falafel, sans deep-fryer. We combine the ingredients of the classic Middle Eastern dish—chickpeas, bold spices, tahini, and breadcrumbs—and bake it inside hollowed out eggplants until golden brown. To finish the dish, we drizzle over a honey-tahini sauce and add a scoop of tangy tomato-cucumber-red onion relish.

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Curried Lentil Soup with Yogurt and Cilantro

Photo: John Autry

View Recipe: Curried Lentil Soup with Yogurt and Cilantro

Look for packaged precooked lentils without salt or fat added. We like Target's Archer Farms brand beluga lentils.

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Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki

Photo: John Autry

View Recipe: Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki

With flavors reminiscent of a falafel, these pita sandwiches take less work, are tasty with lots of texture, and an easy weeknight meal to put together.

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Chickpea and Sausage Minestrone

Photo: Jason Wallis

View Recipe: Chickpea and Sausage Minestrone

If you're making this dish ahead of time, be sure to store the soup and pasta separately.

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Black Bean Hummus

Photo: John Autry

View Recipe: Black Bean Hummus

This hummus recipe has a southwestern kick that everyone will love. We recommend serving with pita chips but you can also serve with assorted crudités.

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Roasted Fennel, Tomato, and Chickpea Soup

Photo: Randy Mayor

View Recipe: Roasted Fennel, Tomato, and Chickpea Soup

This tomato-based soup is a satisfying meal on any night of the week. Serve with wedges of pita bread.

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Lentil Salad with Soft-Cooked Eggs

Photo: Becky Luigart-Stayner

View Recipe: Lentil Salad with Soft-Cooked Eggs

Green lentils keep a firm texture even after cooking, a desirable trait for this hearty salad.

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Lentil Shepherd's Pie

Photo: Brian Woodcock

View Recipe: Lentil Shepherd's Pie

The bulgur releases just enough starch to bind the lentil- and mushroom-packed filling together. The skin of the potato contains about half the total fiber; we love the rustic edge and earthiness it adds to our creamy tater topper. Even better—our plant-packed pie saves 282 calories, 20g sat fat, and 244mg sodium over traditional meat-based shepherd's pie.

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Greek Cucumber and Chickpea Breakfast Salad

Photo: Jennifer Causey

View Recipe: Greek Cucumber and Chickpea Breakfast Salad

Dill absolutely makes this salad, offering a fresh, herbaceous boost that livens up the canned chickpeas. It’s a satisfying bowl of crunchy, creamy, chewy textures.

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Mushroom Lentil Burgers

Photo: John Autry

View Recipe: Mushroom Lentil Burgers

Make homemade veggie burgers in a snap with precooked lentils. We like the black beluga variety from Archer Farms, with no added salt. Brown lentils can be substituted but tend to be more moisture-dense and may require additional breadcrumbs to help bind the burgers.

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Spinach, Beet, and Lentil Salad

Photo: Iain Bagwell

View Recipe: Spinach, Beet, and Lentil Salad

Raw beets offer earthy flavor and meaty texture and add crunch and color to this salad. Use our beets guide for helpful prep tips and ideas on how to put this spring and fall vegetable to good use in a variety of yummy recipes. Lentils are a great source of protein and fiber in this recipe. They make a great addition to soups, stews, salads, vegetarian dishes, and more. Best of all, they're quick-cooking and don't require soaking. Our compilation of favorite recipes features more than 30 dishes featuring various types of lentils.

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Grilled Peppers and Lentil Salad

Photo: John Autry

View Recipe: Grilled Peppers and Lentil Salad

Tender, savory lentils paired with cooked peppers and cilantro converts this dish from a bland bean salad to a delectable and healthy meal. Use any combination of sweet bell peppers you like: green, red, yellow, and purple.

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Beef and White Bean Chili

Photo: Jennifer Causey

View Recipe: Beef and White Bean Chili

Blended corn tortillas add a delicious masa flavor and give the chili extra body. Buttery, starchy, and tender, cannellini beans succeed as a creamy mash, chili base, or filling. Jalapenos are so much more than a garnish. Char in the pan, pickle, or chop for relishes and marinades.

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Crispy Parmesan Chickpeas

Photo: Jennifer Causey

View Recipe: Crispy Parmesan Chickpeas

Dry your chickpeas as thoroughly as possible before cooking to ensure a satisfyingly crisp result. If you're planning to pack these flavor-coated, fiber-filled poppers as a to-go-snack, be sure to allow them to cool completely on a flat surface first.

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Zucchini and Bean Burritos

Photo: Jennifer Causey

View Recipe: Zucchini and Bean Burritos

The bean mixture acts as a barrier between the tortilla and the zucchini, so the burritos stay crisp.

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Fava Bean and Mushroom Crostini

Photo: Jennifer Causey

View Recipe: Fava Bean and Mushroom Crostini

Tender, sweet fava beans are the ultimate signal of the spring season. They take a little extra work to prep (pulling them from their big green pods and then peeling the individual beans). But they’re well worth the effort.

Nutty fava beans get the spotlight here in this festive spring appetizer. Lemon and goat cheese balance the deep umami notes from the mushrooms.

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Grilled Bean and Cheese Stuffed Poblanos

Photo: Jennifer Causey

View Recipes: Grilled Bean and Cheese Stuffed Poblanos

Grilling the peppers over blazing flames not only saves countless time in the kitchen, but it also results in a blackened, sweet-charred skin. Round out this recipe with creamy-crunchy-tangy Spicy Jicama Slaw on the side.

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White Bean and Pumpkin Hummus With Pita Chips

Photo: Jennifer Causey

View Recipe: White Bean and Pumpkin Hummus With Pita Chips

If you think you've seen pumpkin spice in every food, think again. This lightly sweet and smoky take on hummus is the perfect snack or a fitting starter for any autumn gathering. Without being overly sweet, this festive dip is the perfect addition to your next Halloween or fall-inspired spread.

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Crispy Vegetable Quesadillas

Photo: Andrew Purcell

View Recipe: Crispy Vegetable Quesadillas

A sparing amount of cooking spray is key to perfectly crisp quesadillas—too much and the fat absorbs into the tortilla. Plus, spreading mashed beans onto each tortilla forms a protective layer that keeps the veggie juices contained (and the tortillas crisp).

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Creamy White Bean Soup with Smoked Ham Hocks

Photo: Iain Bagwell

View Recipe: Creamy White Bean Soup with Smoked Ham Hocks

Creamy, starchy, and filling, this hearty, rustic take on chili is the epitome of comfort. And convenient: Beans go in dry—no need to soak.

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Warm Brown Rice and Chickpea Salad with Cherries and Goat Cheese

Photo: Ryan Dausch

View Recipe: Warm Brown Rice and Chickpea Salad with Cherries and Goat Cheese

Fresh cherries add a meaty bite and tart-sweet flavor. If you can't find fresh cherries, add 2 tablespoons boiling water to 1/4 cup unsweetened dried cherries. Let stand 10 minutes; drain and chop.

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White Beans with Prosciutto

Photo: John Autry

View Recipe: White Beans with Prosciutto

The convenience of canned beans is a gift. In less than 20 minutes, you can have a meaty, herbed bean side. For lower-sodium beans, buy organic or no-added-salt canned versions.

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Canned Black Beans Recipe: Quick Black Bean and Corn Soup

Photo: Randy Mayor

View Recipe: Quick Black Bean and Corn Soup

Using six of our top quick ingredients, Quick Black Bean and Corn Soup is ready in less than 30 minutes. Serve with a dollop of Greek-style plain yogurt to counteract the spicy chile paste.

Replay gallery

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Cooking with Pulses

1 of 31

A Perfect Pot of Lentils

1 of 31

2 of 31

20-Minute Black Bean Burgers

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3 of 31

Citrusy Beet and Goat Cheese Chickpea Salad

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Easy Split Pea Soup

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Sweet Potato and Chickpea Cakes with Avocado Salsa

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Chickpeas with Spiced Carrots, Dates and Pistachios

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Savory Chickpea Waffles

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Chickpea Bajane

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Falafel-Stuffed Eggplant with Tahini Sauce and Tomato Relish

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Curried Lentil Soup with Yogurt and Cilantro

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Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki

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Chickpea and Sausage Minestrone

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Black Bean Hummus

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Roasted Fennel, Tomato, and Chickpea Soup

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Lentil Salad with Soft-Cooked Eggs

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Lentil Shepherd's Pie

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Greek Cucumber and Chickpea Breakfast Salad

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Mushroom Lentil Burgers

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Spinach, Beet, and Lentil Salad

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Grilled Peppers and Lentil Salad

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Beef and White Bean Chili

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Crispy Parmesan Chickpeas

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Zucchini and Bean Burritos

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Fava Bean and Mushroom Crostini

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Grilled Bean and Cheese Stuffed Poblanos

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White Bean and Pumpkin Hummus With Pita Chips

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