perfect pulses

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. 

Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea, spinach and egg curry

eggs

olive oil

tsp cumin seeds

tsp black mustard seeds

tbsp medium curry powder,

garlic

ginger

tin chopped tomatoes

tin chickpeas,

lemon juice

milliliters/3½fl water

baby leaf spinach

salt and black pepper

tbsp chopped fresh coriander, to garnish

A delicious and comforting Southern American dish. For a thicker stew, try adding okra at the same time as the butter beans and sweetcorn. Delicious served with <a href="http://www.bbc.co.uk/food/recipes/wild_garlic_cornbread_82867">cornbread</a>

Succotash

vegetable oil

onion,

celery sticks, diced

red pepper, diced

green pepper, diced

butternut squash

courgette,

garlic cloves, crushed

tarragon, leaves picked

sweetcorn

tin butter beans, drained and rinsed

A vegetable-packed vegan lasagne made with dairy-free white sauce. It freezes brilliantly and makes the perfect vegan comfort food.

Each serving provides 470 kcal, 16g protein, 61g carbohydrate (of which 15g sugars), 16g fat (of which 2g saturates), 8g fibre and 0.4g salt.

Vegan lasagne 

tbsp extra virgin olive oil

aubergine,

red pepper, seeds removed,

250 grams/9 ounces small chestnut mushrooms, thinly sliced

100 grams/3½oz dried red split lentils

tomatoes

oregano

tsp sugar, any kind

vegetable stock cube

spinach leaves

9–10 dried lasagne sheets (ensure they are egg-free)

sunflower oil

grams/3½oz plain flour

800 milliliters/1¼ pint unsweetened almond milk

yeast flakes

bay leaf (optional)

nutmeg

Dal parathas combine red lentils and chapati flour in glorious harmony. These aromatic flatbreads make a fantastic side to a curry.

You will need a high-powered blender or food processor to make this recipe.


Dal paratha

grams/3½oz red lentils,

350 milliliters/12fl oz boiling water

salt

½ tsp ground turmeric

grams/1¾oz green apple,

150 grams/5½oz natural yogurt

½ tsp chaat masala

cumin seeds

½ tsp caster sugar

milliliters/¾fl oz milk

mint leaves, roughly chopped

flour

tsp finely chopped fresh coriander

tsp red chilli powder (or chilli flakes)

tsp coriander

tsp sunflower oil, plus extra for frying

Romy Gill’s red lentil pancakes are ingenious – gluten-free and packed full of flavour!

You will need a high-powered blender or food processor to make this recipe.

Red lentil pancakes

grams/5½oz red lentils,

chickpea flour

tsp cumin

tsp turmeric

tsp red chilli powder

½ tsp baking powder

grams/2½oz Greek yoghurt,

coriander

spring onions, roughly chopped

sunflower oil,

gluten-free chutney

This delicious recipe for vegetarian bolognese sauce from Eat Well for Less makes enough for 2 meals. Brilliant with spaghetti or in a lasagne. 

Each serving provides 296 kcal, 13g protein, 48g carbohydrates (of which 10g sugars), 4g fat (of which 2g saturates), 8.5g fibre and 0.3g salt.

Vegetarian bolognese

onions,

carrots, chopped

tsp fresh thyme leaves, thyme

garlic cloves, finely chopped

tomato purée

vegetable stock

tbsp balsamic vinegar

300 grams/10½oz dried pasta

green salad, to serve

sea salt and black pepper

Cheap, delicious and healthy – tarka dal is the perfect comfort food supper.

Each serving provides 650 kcal, 30g protein, 77g carbohydrates (of which 9g sugars), 21.5g fat (of which 2g saturates), 14g fibre and 0.7g salt.


Tarka dal

250 grams/9 ounces chana dal, rinsed until the water runs clear

green chillies, pricked

root

garlic cloves,

¾ tsp ground turmeric

¾ tsp garam masala

1½ tsp ground coriander

coriander leaves, chopped

This recipe uses the most popular beans in a Caribbean kitchen (black beans and kidney beans), all cooked up in a turmeric paste which adds extra flavour to the soft fluffy rice.

Each serving provides 533 kcal, 15g protein, 84g carbohydrates (of which 7g sugars), 12.5g fat (of which 7g saturates), 11g fibre and 1.3g salt.

Caribbean rice and beans

brown onion, chopped

spring onions, finely chopped

Scotch bonnet chilli, seeds removed, finely chopped

tbsp turmeric

carrot, finely chopped

tin coconut milk

tin black beans, drained and rinsed

tin kidney beans, drained and rinsed

sea salt flakes

tsp black pepper

thyme

butter

parsley,

lemon

Layering up garnishes when serving this chana dal makes it taste extra special. This dal is topped with a tarka, tamarind sauce, crispy onions, root ginger and fresh herbs. 

Chana dal

cinnamon

onion, thinly sliced

ghee

salt,

garlic cloves, thinly sliced

mustard seeds

red chillies

5–6 curry leaves (fresh if possible)

tamarind chutney (available in Asian shops)

2.5cm/1in piece root ginger, peeled and very thinly sliced

dill

tsp chaat masala

Dal with tarka and fresh herbs by Sumayya Usmani

How to make dal

Adding flavoursome, peppery chorizo to a vegetable-packed stew makes a little meat go a long way. 

If you're cooking for yourself this dish is great for batch cooking. Just portion up the leftovers, leave to cool and then freeze. It will keep in the freezer for up to 2 months. 

This meal, if served as three portions, provides 305kcal, 15g protein, 23g carbohydrate (of which 10g sugars), 15g fat (of which 4g saturates), 8.5g fibre and 0.9g salt per portion.


With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea and chorizo stew

sunflower olive oil

grams/2½oz chorizo

tsp hot smoked paprika

200 milliliters/7fl oz just-boiled water

chickpeas

curly

Bring the enchanting flavours of the Middle East to a simple pot of lentils. Top with fresh herbs and a squeeze of lemon for a moreish meal. 

Middle Eastern lentils

onions, thinly sliced

cumin seeds, toasted and then ground (to taste)

chilli flakes,

lentils

green peppers, seeds removed and quartered

lemon juice,

coriander,

fresh mint, torn

flatbreads

Greek yoghurt

This high-protein chicken dhansak curry with lentils is the perfect weekday supper to warm you up. 

With a GI of 50, this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 457 kcal per portion.

Chicken dhansak

low-calorie cooking spray

onions, finely chopped

chicken

ginger,

tsp garam masala

½ tsp hot chilli powder

600 milliliters/20floz chicken stock, chicken stock cube

100 grams/3½oz dried red split lentils, rinsed and drained

bay leaves (optional)

200 grams/7 ounces wholegrain long grain rice

150 grams/5½oz fat-free natural yoghurt

coriander leaves

This rich and satisfying lamb and lentil curry uses a great-value cut of meat for a tasty dinner on a budget. This dish is great for making ahead, check the tips section for freezing instructions. 

This meal provides 490 kcal, 36g protein, 28g carbohydrate (of which 7g sugars), 26g fat (of which 9g saturates), 5g fibre and 2.3g salt per portion. 




Lamb and lentil curry

lamb

onions, roughly chopped

garlic cloves, roughly chopped

tbsp medium curry paste

150 grams/5½oz dried split red lentils, rinsed and drained

grams/2½oz curly kale spinach

black pepper

rice

This tasty vegetarian chilli is packed with lentils, veggies and beans. Serve with rice and guacamole, and top with soured cream,  cheese, coriander, fresh chillies...  the list goes on!

Each serving provides 265kcal, 15g protein, 33g carbohydrate (of which 12g sugars), 5g fat (of which 1g saturates), 12g fibre and 0.4g salt.

Vegetarian chilli

green lentils

garlic, crushed

chilli powder

carrots,

100 grams/4 ounces frozen peas

courgette, chopped

kidney beans, drained

Chickpeas are filling, delicious, easy to cook and cheap, making them the perfect choice for students. See also our <a href="https://www.bbc.co.uk/food/recipes/easy_hummus_96922">easy hummus recipe</a> and <a href="https://www.bbc.co.uk/food/recipes/homemade_falafels_with_30527">easy falafel recipe</a> for more ways to shuzsh up that tin!

Each serving provides 357 kcal, 14.5g protein, 30g carbohydrates (of which 11g sugars), 18g fat (of which 3g saturates), 10g fibre and 0.4g salt.

Chickpeas with harissa and yoghurt

½ red onion, thinly sliced

courgette, halved lengthways and sliced

harissa paste

8–10 cherry tomatoes, halved

½ lemon, juice only

tbsp plain yoghurt

parsley

Three easy, tasty ways with a chickpeas tin- falafel, hummus and with harissa.

Pimp my chickpeas tin

Dr Rupy packs tonnes of veggies into his jambalaya and it's well under £1 per portion! Hearty, nutritious and full of flavour, this store cupboard saviour will become a midweek staple.

Each serving provides 351 kcal, 10g protein, 54g carbohydrate (of which 10g sugars), 9g fat (of which 1g saturates), 8g fibre and 1.7g salt. 

Smoky vegetable jambalaya

120 grams/4½oz dried kidney beans,

Top 25 perfect pulses recipes from across the web

The most viewed perfect pulses recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Chickpea, spinach and egg curry

Succotash

Vegan lasagne

Dal paratha

Red lentil pancakes

Vegetarian bolognese

Tarka dal

Caribbean rice and beans

Chana dal

Chickpea and chorizo stew

Middle Eastern lentils

Chicken dhansak

Lamb and lentil curry

Vegetarian chilli

Chickpeas with harissa and yoghurt

Smoky vegetable jambalaya

Lentil and goats' cheese salad

Almond lentil stew

Cheesy bean and lentil bake

Butternut squash and chickpea curry

Veggie mulligatawny soup

Aubergine and black bean bowl

Baked bean falafel

Tuscan beans on sourdough toast

Mixed bean salad

Top 25 perfect pulses recipes from across the web

The most viewed perfect pulses recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Chickpea, spinach and egg curry

Succotash

Vegan lasagne

Dal paratha

Red lentil pancakes

Vegetarian bolognese

Tarka dal

Caribbean rice and beans

Chana dal

Chickpea and chorizo stew

Middle Eastern lentils

Chicken dhansak

Lamb and lentil curry

Vegetarian chilli

Chickpeas with harissa and yoghurt

Smoky vegetable jambalaya

Lentil and goats' cheese salad

Almond lentil stew

Cheesy bean and lentil bake

Butternut squash and chickpea curry

Veggie mulligatawny soup

Aubergine and black bean bowl

Baked bean falafel

Tuscan beans on sourdough toast

Mixed bean salad

The most viewed perfect pulses recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine