As the mercury rises in the summer season, our appetite often diminishes as the body strives to stay cool. Adjusting our diet to include lighter, less spicy, and easily digestible foods can be beneficial. Mung beans, chickpeas, and lentils are among the summer-friendly protein-rich pulses that fit well into this adjusted diet. These pulses can be creatively combined with seasonal vegetables or used in soups and salads, making for enjoyable and nutritious meals. Rich in protein, fiber, and essential vitamins and minerals, pulses are a crucial component of a balanced diet. They help keep you full, prevent untimely hunger pangs, and provide sustained energy throughout the day, making them an excellent dietary choice for the summer season.

As the weather heats up, our diets often shift towards lighter, cooler foods. Protein-rich pulses – the delicious, protein-packed legumes including lentils, chickpeas, and beans – are a perfect fit for summer. These versatile and nutritious powerhouses can be used in a variety of refreshing, seasonal dishes. Protein-rich pulses are an excellent source of protein, fiber, and essential nutrients, making them an ideal addition to summer meals. Their nutritional profile supports a balanced diet, helps keep you full, and provides sustained energy throughout the day, ensuring you stay nourished and energized even in the heat.

1. Mung Beans

  • Sprouted: Add sprouted mung beans to salads for extra crunch and nutrition.
  • Stir-Fry: Stir-fry cooked mung beans with seasonal veggies like bell peppers, zucchini, and snap peas, seasoned with soy sauce and ginger.
  • Soup: Make a light mung bean soup with vegetables like spinach and carrots, flavored with turmeric and ginger.

2. Split Peas

  • Chilled Soup: Prepare a refreshing chilled split pea soup with mint, green peas, and a touch of yogurt.
  • Stew: Add split peas to a vegetable stew with carrots, potatoes, and tomatoes for added protein and fiber.

3. Navy Beans:

  • Salad: Make a Mediterranean bean salad with navy beans, olives, feta cheese, cherry tomatoes, cucumber, and a lemon-oregano dressing.
  • Dip: Blend navy beans with garlic, lemon juice, olive oil, and herbs for a creamy white bean dip.

4. Chickpeas:

  • Salad: Toss chickpeas with cucumber, tomatoes, red onion, and a lemon vinaigrette.
  • Hummus: Blend cooked chickpeas with tahini, garlic, lemon juice, and olive oil for a smooth and healthy dip.
  • Roasted Snack: Roast chickpeas with olive oil, salt, and your favorite spices (like paprika or cumin) until crispy.

5. Lentils

  • Salad: Cook lentils and mix with chopped bell peppers, red onion, parsley, and a lemon vinaigrette.
  • Soup: Make a light lentil soup with carrots, celery, and summer squash, seasoned with fresh herbs and a squeeze of lemon.

Black Beans:

  • Salad: Combine black beans with corn, diced avocado, cherry tomatoes, red onion, and cilantro, dressed with lime juice.
  • Burrito Bowl: Mix black beans with brown rice, sautéed veggies, and top with salsa, guacamole, and fresh greens.

Tips for Incorporating Pulses into Your Summer Diet:

  • Proper Soaking: Soak pulses before cooking to release phytic acid, which enhances nutrient absorption and improves digestibility.
  • Mix with Fresh Vegetables: Combine cooked pulses with fresh vegetables, herbs, and light dressings for nutritious and refreshing salads.
  • Creamy Dips: Blend pulses into creamy dips like hummus or bean spreads for healthy snacks.
  • Chilled Soups: Use pulses as a base for chilled soups, adding a nutritious twist to summer meals.
  • Sprouting: Sprout pulses like mung beans to enhance their nutritional value and add a crunchy texture to salads.

Incorporating these summer-friendly protein-rich pulses into your diet not only boosts your nutritional intake but also provides versatile and delicious meal options to enjoy during the warm months.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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