World Pulses Day: 5 ‘Hidden Veggie’ Recipes Even Picky Eaters Will Love

Getting kids to eat pulses often feels like a mission impossible. One look at dal in the lunchbox and suddenly they're "not hungry."

February 10 is World Pulses Day, and before you think this is just another random food day, hear this out. The United Nations designated this day back in 2019 to highlight how pulses, like chickpeas, lentils, beans, and peas, can actually help feed our growing world sustainably. These humble ingredients need less water, improve soil health, and cost way less than most protein sources. In a country like India, where pulses have been kitchen staples for generations, it's worth celebrating what our grandmothers already knew.

But the problem is that today's kids aren't buying what worked for previous generations. They want nuggets, pasta, and anything that doesn't look like dal.

Before jumping into recipes, let's talk about why pulses matter for your child. They're loaded with protein, fiber, iron, and vitamins, basically everything growing bodies need. One cup of cooked lentils has about 18 grams of protein and 15 grams of fiber. That's more protein than two eggs, and the fiber keeps them full longer (meaning fewer "I'm hungry" complaints an hour after lunch).

Plus, with grocery prices constantly rising, pulses remain affordable. A kilo of moong dal or rajma goes much further than chicken or paneer.

Getting kids to accept pulses isn't about forcing bowls of watery dal down their throats. It's about working smarter. Kids eat with their eyes first, and let's face it, traditional dal doesn't always look exciting next to a colorful sandwich.

The secret? Hide them where kids won't even notice.

Think of these as Indian crepes that kids actually like. Soak yellow moong dal overnight, grind it into a smooth batter with a pinch of salt, and make thin cheelas on a tawa. Let kids fill them with grated cheese, ketchup, or even chocolate spread for breakfast. They'll think it's a special treat, not realizing they're eating protein-packed lentils.

Pro Tip: Make a batch on Sunday, store it in the fridge, and reheat it on busy mornings. Works every time.

Boil rajma (kidney beans) until soft, mash them with boiled potatoes, add some bread crumbs, salt, and a tiny bit of chaat masala. Shape into patties and shallow fry. Stick them in burger buns with mayo and cucumber slices.

Kids see burgers. You see protein and fiber. Everyone wins.

Pro Tip: Freeze uncooked tikkis between parchment paper. Fry fresh when needed.

Soak chana dal for a few hours, grind coarsely (not into a paste), mix with finely grated carrots, cabbage, onions, and minimal spices. Add a bit of besan to bind, shape into small nuggets, and shallow fry or air-fry.

Serve with ketchup and watch them disappear. No kid has ever questioned a nugget.

Pro Tip: These stay crispy for hours, so they will be great for lunchbox too. Pack with toothpicks for easy eating.

Cook red lentils until completely mushy, and blend them into your regular tomato pasta sauce. The lentils add creaminess and protein without changing the taste kids love. Add some boiled pasta, a sprinkle of cheese, and you've upgraded their favorite meal.

Mix besan (chickpea flour) with milk, a pinch of salt, and either sugar/vanilla for sweet pancakes or grated veggies/cheese for savory ones. Cook like regular pancakes.

These work for breakfast, snacks, or a light dinner. Besan is technically made from chana dal, so you're sneaking in pulses without any pushback.

Pro Tip: Add mashed banana to the sweet version, as kids love the flavor, and you get extra nutrition.

Start with one recipe this week. See what your kid actually eats. Build from there.

The best part about these ideas? They're not "health food"; they're just food that happens to be healthy. Kids don't need to know the complex details about World Pulses Day or sustainability goals. They just need to think dinner tastes good.

Because at the end of the day, the most nutritious food is the one your child will actually eat. And if that means hiding moong dal in a cheela wrap or masoor dal in pasta sauce, that's not cheating; that's smart parenting.

This World Pulses Day, maybe skip the lecture about nutrition and just make those rajma tikkis instead. Your kid's plate (and your sanity) will thank you.