Beans and pulses are having a big moment. Nutritionists sing their praises; experts can’t get enough of them; and celebrity chefs are urging Britons to “bang in some beans” following a report by The Food Foundation, which suggests that diets low in beans are associated with up to 9,000 premature deaths in the UK yearly.
Most people are familiar with the usual bean and pulse suspects, including haricot beans, butter beans, chickpeas, kidney beans and lentils, many of which are sourced from all over the world. But there is one British-grown pulse that we should all be paying more attention to: the carlin pea.
Carlin peas have been part of Britain’s culinary landscape for centuries, first cultivated by monks in the Middle Ages as a staple of their Lenten diet and later spreading to the north of England as a traditional food.
They aren’t always known as carlin peas – throughout the UK, people might know them as badger beans, brown badgers, black peas, grey peas, maple peas or pigeon peas, according to British pulses, grain and seed producers Hodmedod’s.
These dark brown pulses, which have a marbled appearance, have tender skins and a firm texture, with a nutty flavour akin to chestnuts. With a long and storied history, they also remain closely linked to tradition – they are eaten during Carlin Sunday, a celebration in northeast England to mark the fifth Sunday of Lent, and in a Lancashire dish called parched peas during Bonfire Night.
However, the recent bean boom has seen a boost in the carlin pea’s popularity across the rest of the UK, thanks to brands like Hodmedod’s, Bold Bean Co and Riverford, raising its profile and shouting about its benefits.
The goodness of carlin peas
Carlin peas are traditionally eaten on the fifth Sunday of Lent in the northeast of England, or during Bonfire Night in Lancashire.
(Pravruti via Getty Images)
Carlin peas are hailed as a high-protein, high-fibre and quintessentially British legume that are a great substitute for chickpeas or lentils. According to Bold Bean Co, these peas offer 23g of protein and 3.4g of fibre per 100g. They are low in calories, at just 140 calories per 100g, and also count as one of your five a day.
Their high fibre content is of particular interest right now, thanks to the “fibremaxxing” trend that has taken over social media. Britons are actively looking out for more high-fibre foods to contribute to a healthier diet, something that experts are delighted about, considering a staggering 96% of adults and children in the UK don’t eat enough fibre.
Eating plenty of dietary fibre is essential for good health. Not only does it maintain healthy gut function by promoting regular bowel movements and boosting good gut bacteria, but a high-fibre diet has also been linked to a lower risk of certain diseases.
These include a reduced risk of bowel cancer. It also helps prevent obesity, which has been linked to a higher risk of developing bowel cancer and other conditions, such as type 2 diabetes.
The dark brown and purple marbled colours of carlin peas can be attributed to the high levels of anthocyanins they contain. These are antioxidant pigments also found in purple fruits and vegetables like blueberries, beets and red cabbage.
Anthocyanins are linked to improved cardiovascular and brain health, as well as anti-inflammatory and cancer-protective effects.
How to eat more carlin peas
The most traditional way to eat carlin peas is boiled and then cooled and served with plenty of salt and vinegar. But they are much more versatile than most people realise and are delicious in stews, curries and even salads!
Here are two of our favourite ways to prepare carlin peas:
Carlin pea ragu by Bold Bean Co
Make a hearty vegetarian ragu with carlin peas and pasta.
🫘 Why it works
This is the perfect recipe for making a vegetarian version of a regular meaty ragu and packs plenty of plant-based protein and fibre into lunch or dinner. It can be scaled up for batch cooking and freezes well in portions, ready to be reheated whenever you’re in need of a quick and healthy meal.
🕒 Speed rating
It takes only 40 minutes to make this recipe by Bold Bean Co.
🛒 Key ingredients
Veggies: Carlin peas, onion, carrot, celery, garlic, chopped tomatoes, parsley
Carbohydrates: Orechiette or any short pasta of your choice
Chard and bean minestrone by Riverford
This delicious dish is a vegan twist on the classic and versatile minestrone soup.
(luchezar via Getty Images)🫘 Why it works
Minestrone is a simple, classic soup that is so versatile, and you can add as many vegetables as you like. Riverford’s recipe suggests using any tin of beans you have on hand, whether it’s carlin peas, white beans or butter beans. It is also a very easy recipe to make a big batch of and portion out for the week ahead.
🕒 Speed rating
Get dinner on the table in just 30 minutes.
🛒 Key ingredients
Veggies: Carlin peas (or any other beans you have), leek, carrot, chard, potato, garlic, rosemary