The Role Of Legumes In Indian Cuisine: 12 Dishes To Try At Home

Indian cuisine is renowned for its vibrant flavours, aromatic spices, and diverse ingredients. Among these, legumes hold a special place due to their versatility, nutritional value, and cultural significance. Used in a multitude of dishes, from hearty dals to savoury snacks, legumes are indispensable in the Indian kitchen. They are not only a staple source of protein, especially in vegetarian diets, but they also contribute to the rich tapestry of regional culinary traditions across the country.

Here, a few types of legumes used in Indian recipes are explored in terms of cookery and nourishment value, as well as the implements for modern as well as ancient local cookery. Get to know more about the journey through different parts of India to discover how legumes are specifically used and appreciated and why they are still relevant to Indian food traditions. 

Types Of Legumes In Indian Cuisine

Lentils (Dals)

Lentils, commonly referred to as "dals" in India, are perhaps the most widely used legumes in Indian cooking. They come in a variety of colours and sizes, each with its own distinct flavour and culinary application. Some popular types include:

• Toor Dal (Pigeon Pea): Often used in South Indian sambar and the Gujarati dal, toor dal is known for its slightly sweet and nutty flavour.
• Moong Dal (Green Gram): Available in whole, split, or skinned varieties, moong dal is light and easy to digest, making it ideal for soups and khichdi.
• Masoor Dal (Red Lentil): This lentil cooks quickly and has a mild, earthy taste. It is commonly used in everyday dals and lentil soups.
• Urad Dal (Black Gram): Used in both split and whole forms, urad dal is essential for making idlis, dosas, and Punjabi dals like dal makhani.

Chickpeas (Chana)

Chickpeas, known as "chana" in India, are used in various forms, each lending itself to different culinary creations:

• Kabuli Chana: Also known as garbanzo beans, these are large, cream-coloured chickpeas commonly used in dishes like chana masala and hummus.
• Kala Chana: Smaller and darker in colour, kala chana is often used in hearty curries and salads, offering a robust flavour and firm texture.
• Chana Dal: Split and skinned chickpeas, which are used in dals, snacks like pakoras, and in making flour for besan (gram flour).

Beans (Rajma, Lobia, etc.)

India uses a variety of beans, each bringing a unique taste and texture to the table.

• Rajma (Kidney Beans): These red beans are the main ingredient in the famous North Indian dish, rajma masala, known for its rich, spicy gravy.
• Lobia (Black-eyed Peas): These beans are versatile and can be used in salads, curries, and even snacks. They are popular in regions like Punjab and Gujarat.
• Moth Beans: Particularly popular in Rajasthan and Maharashtra, moth beans are used in dishes like dal and sprouts.

Peas (Matar)

Peas, or "matar," are another common legume in Indian cuisine:

• Green Peas: Fresh or frozen, green peas are often added to pulao, curries, and snacks like matar kachori.
• Dried Peas: Dried and rehydrated peas are used in making dishes like ragda patties and ghugni, a popular street food in Bengal.

Regional Variations Of Legume Dishes

North India

In North India, legumes are often prepared with rich, creamy gravies and a generous use of spices. Key dishes include:

• Dal Makhani: A luxurious preparation of whole urad dal and kidney beans cooked in a creamy, buttery tomato sauce. This dish is a staple in Punjabi cuisine and is often served with naan or rice.
• Rajma Chawal: A comforting dish of kidney beans cooked in a spicy tomato gravy, served over steamed rice. This is a popular home-cooked meal across North India.
• Chole Bhature: Spicy chickpea curry served with fluffy deep-fried bread, a classic dish from Punjab that is enjoyed for breakfast or lunch.

Also Read: 7 Beans And Legumes You Must Include In Your Diet

South India

In South India, legumes are integral to everyday meals, often incorporated into dishes with rice, coconut, and tamarind. Popular dishes include:

• Sambar: A tangy and spicy lentil stew made with toor dal and a variety of vegetables, seasoned with a unique blend of spices. It is typically served with rice or as an accompaniment to idli and dosa.
• Rasam: A thin, peppery soup made from tamarind and toor dal, flavoured with mustard seeds, curry leaves, and black pepper. It is usually served with rice.
• Pesarattu: A crepe made from ground green gram, often stuffed with spiced fillings like upma, and served with chutney. This is a specialty of Andhra Pradesh.

East India

Eastern India, particularly Bengal, offers a rich variety of legume-based dishes that are often mild yet flavourful:

• Cholar Dal: A sweet and savoury Bengal gram dal cooked with coconut, raisins, and ghee. It is a traditional Bengali dish served with luchi (fried bread).
• Ghugni: A spicy and tangy curry made from dried yellow peas, commonly enjoyed as a street food in Bengal and Odisha. It is often garnished with chopped onions, green chillies, and lemon juice.
• Dalma: A wholesome dish from Odisha made with toor dal and mixed vegetables, seasoned with panch phoron (a five-spice blend).

West India

Western India, with its diverse states, presents a variety of legume dishes that range from the sweet to the spicy:

• Dal Baati: A Rajasthani specialty where wheat flour balls (baati) are served with a rich, spicy dal made from toor or moong dal. It is often accompanied by churma, a sweetened, crushed baati.
• Misal Pav: A spicy curry made from sprouted moth beans, topped with farsan (a crunchy savoury mix), and served with pav (bread rolls). It is a popular dish in Maharashtra.
• Patra: A Gujarati snack made from colocasia leaves coated with a spicy chickpea flour paste, rolled, steamed, and then shallow-fried. It is a unique way to enjoy legumes.

Legumes In Modern Indian Cuisine

Fusion Dishes

The versatility of legumes makes them perfect for fusion dishes that blend traditional Indian flavours with global cuisines. For example, chickpea hummus with Indian spices or lentil tacos are modern twists that incorporate legumes into contemporary diets.

Legumes in Indian Street Food

Legumes are a staple in many beloved Indian street foods. From chana chaat (spicy chickpea salad) to dal vada (lentil fritters), these dishes are not only delicious but also provide a nutritious snack option for people on the go.

Legume-Based Desserts

Legumes are not just limited to savoury dishes. In Indian cuisine, they are also featured in a variety of desserts. For example, moong dal halwa is a rich, sweet pudding made from yellow lentils, ghee, and sugar, often enjoyed during festivals and celebrations.

Health-Conscious Choices

With the growing emphasis on healthy eating, legumes are increasingly featured in diets aimed at weight loss and overall wellness. Sprouted lentil salads and bean soups are popular choices for those looking to maintain a balanced diet without compromising on flavour.

The Cultural Significance Of Legumes In Indian Cuisine

Symbolism And Tradition

Legumes hold a symbolic place in Indian culture and are often associated with prosperity and sustenance. In many Indian rituals and ceremonies, legumes are offered as a sign of abundance and are also used in traditional health practices, such as Ayurvedic diets, where they are valued for their balancing properties.

Festive Foods

During festivals and special occasions, legume-based dishes are prepared and shared as a part of the celebrations. For instance, chana dal ladoo (sweetened chickpea flour balls) is commonly made during Diwali, while khichdi, a comforting dish of rice and lentils, is often eaten during Makar Sankranti.

Everyday Staples

For many Indians, legumes are an everyday staple that forms the basis of their meals. From the simple dal chawal (lentils with rice) to elaborate dishes like biryani with lentils, legumes are a constant presence in the Indian diet, providing both nourishment and comfort.

Legumes are integral to Indian cuisine, not only for their culinary versatility but also for their nutritional value and cultural significance. They are the backbone of many traditional dishes, offering a rich variety of flavours and textures that are celebrated across India's diverse regions.