Which pulse is rich in protein?

As a nutritionist, you know that pulses are a great source of protein. They’re nutritious, affordable and versatile – what’s not to love? When it comes to choosing the perfect pulse for your meal though, the options can be overwhelming. So which pulse is rich in protein? Let’s take a closer look.

What Are Pulses?

Before we dive into answering our burning question, let’s talk about what exactly pulses are. Pulses are part of the legume family and include things like chickpeas, lentils and beans. Unlike their vegetable counterparts (think peas or green beans), these little guys have dried seeds inside their pods.

Fun Fact: Did you know that peanuts are also part of the legume family? Mind blown!

Pulses come in all shapes, sizes and colours. From earthy brown lentils to bright red kidney beans (which we’ll talk more about later), there truly is a pulse for every palate.

Why Are Pulses Good for You?

When it comes to nutrition, pulses pack quite the punch! Not only do they contain high levels of protein (spoiler alert!), but they also boast tons of fiber and important vitamins like iron and folate.

Here are just some benefits that might make you want to add more pulses into your diet:

  • Lowers cholesterol
  • Regulates blood sugar
  • Boosts gut health

So if you aren’t eating them already…what gives?!

Which Pulse Has The Most Protein?

Drumroll please….lentils!

That’s right folks – while many pulses have similar amounts of protein per serving, red lentils top them all off with 18 grams per cooked cup!(1) Beans come in at a close second when looking at raw soaked yield(we know you were wondering) with soybeans boasting an impressive 28g per half-cup (raw).

Pro Tip: If you’re a vegan or vegetarian, it’s important to include protein in every meal. Pulses are a great way to do this without relying on animal products!

Let’s break down some other popular pulses and their protein content per cooked cup:

Pulse Protein Content (g)
Chickpeas 15
Black Beans 15
Kidney Beans 13
Green Lentils 18

As you can see, there isn’t too much variation in protein levels between these types of pulses. For the most part, if you choose any pulse, you’re going to get a good dose of plant-based protein.

What About Other Nutrients?

While lentils might steal the show when it comes to protein content – they aren’t necessarily the only nutritious option out there. Let’s take a look at how some other popular pulses compare:

Chickpeas

Chickpeas are probably best known for being one half of everyone’s favourite dip duo: hummus! But these little legumes have far more benefits than just being delicious.

  • High fiber
  • Low glycemic index (good news for your blood sugar)
  • Rich in iron

Kidney Beans

Kidney beans often end up in chili con carne(excuse me while I wipe away drool) but don’t overlook them as potential salad toppings!

  • High potassium
  • Good source of vitamin K1

Black Beans

These guys may be small but mighty – packed with nutrition!

  • Fiber-
    filled
    -like chickpeas;lowers cholesterol
    -gives steady rise instead ofsudden spike in blood sugar
    -Rich with Polyphenols-Natural antioxidants that fight inflammation

See? Each pulse brings something unique and valuable!

How Can You Incorporate More Pulses into Your Diet?

If you’re wondering how to add more pulses into your diet without eating the same old boring lentil soup every night, don’t worry friend – we’ve got your back!

Here are some tasty pulse-packed recipe ideas:

1. Chickpea Tacos

These vegan tacos from loveandlemons.com put chickpeas centre stage, giving things a spicy twist.

Ingredients

  • 2 cups cooked chickpeas
  • 1 tablespoon olive oil
  • 3 tablespoons taco seasoning
  • Taco shells

Directions

  1. Mix together the chickpeas, olive oil and taco seasoning.
  2. Heat up a frying pan over medium heat and cook the seasoned chickpeas until warmed through.
    3.Serve in taco shells with desired toppings (we suggest guacamole!)

Red Lentil Curry Soup

This red lentil curry soup is perfect for chilly nights when you need something warm and comforting.

Ingredients

  • 4 cups vegetable broth
  • 1 cup dried red lentils
    small onion;diced
    3 garlic cloves minced
    tablespoon ghee or coconut oil
    -Turmeric
    -Cumin
    -Fresh Rotated ginger root

Sources:builtlean

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