Before we move on to high-protein pulses, let us first know what they are. Pulses are the dried, edible seeds of the legumes. These include beans, peas, chickpeas, and lentils that grow in pods [1].
To those still sticking to chicken, eggs, and salmon for protein, did you know that pulses can be a go-to option for you to have the essential intake? Of course not. Because if you had, then you would surely consider them in your daily diet. And especially the vegans and vegetarians out there, you simply have it in your daily pulses. Notably, they are affordable, sustainable, and versatile, with a variety of nutritional benefits that fuel you with protein and fiber.
But how are Legumes and Pulses different? Here it is:
Fresh peas are a legume, but when you dry them into seeds, they are pulses.
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The protein requirement in humans has to comply with the established amino acid requirements as per the WHO/FAO/UNO consultation (2007) [11] [12]. The expert report examines the dietary protein and amino acid requirements for all age groups, as well as women during pregnancy and lactation [13].
The Recommended Daily Allowance (RDA) of protein for Indians as per the ICMR is 0.83 grams per kilogram of body weight per day. For those consuming a cereal-based diet with low-quality protein, the protein requirement is 1g/kg per day. RDA are the levels of intake of essential nutrients that, based on scientific knowledge, is judged by the Food and Nutrition Board to be adequate to meet the known nutrient needs of practically all healthy persons [29]. A summarized view of the RDA for protein is presented below:
| Body weight (Kg) | RDA (g/kg/d) | RDA (g/d) | |
| Adult men (Sedentary, moderate, heavy work) | 65 | 0.83 | 54.0 |
| Adult women (Sedentary, moderate, heavy work) | 55 | 0.83 | 45.7 |
Here is a list of 5 protein-rich pulses that you've got to incorporate into your diet in meals, salads, soups, and more to fulfill the daily nutritional requirements:
Green lentils can be referred to as a ‘superfood’ as they will provide you with protein, iron, fiber, and Vitamin B.
Notably, green lentils are also packed with potassium, more than a banana. And those who have a taste for meat, you will surely love green lentils.
As posted by health.clevelandclinic.org, apart from proteins, one half cup (50 grams) of cooked lentils contains 12g of protein, 140 calories, 0.5g fats, 23g carbohydrates, 9g fiber, and 5 milligrams of sodium [4].
Lentils in general have antioxidants and display antimicrobial properties, further reducing inflammation, diabetes, obesity, some tumors, and various cardiovascular diseases. Refer to a research paper published by the National Institute of Health about the health-promoting benefits of Lentils [5].
Try eating green lentils through green lentil patties, green lentil soup, green lentil stew, green lentil salad, green lentil meatballs, green lentil burgers, green lentils with sweet potato and kale, green lentil dal or curry, lentil veggie wraps, if not anything, then the green lentil with rice is just for you.
You can also try brown lentils, red lentils as well as black lentils.
Chickpea is not only loaded with nutrients, but also offers multiple health benefits (Image source: Freepik)
Well, everyone knows about the nutrient-packed chickpeas. And do you know that it contains a little less than 14.5 grams of protein in a cup (164 g), possibly being a great source of plant protein?
Not only proteins, it has essential nutrients like: 269 calories, 4g fats, 12.5g fiber, 74% of Daily Value (DV) manganese, Copper (64% of DV), Iron (26% of DV), and various other nutrients [6].
Being packed with nutrients, Chickpeas can also keep you feeling full for longer periods. This controls your calorie intake [7] [8].
Chickpeas help in managing weight, as found in a 2016 review, according to which, people who had at least one daily serving of legumes lost 25% weight as compared to those who didn’t [10].
The nutritional value and health benefits of Chickpeas and Hummus are immense. It can help in improving the nutritional profile of your meals too [9].
And we just have the best Indian curries made of chickpeas that will tickle your taste buds: Starting with the most authentic Chana masala or the Chickpea curry, which is a delightful savory treat from North India.
Then Chickpea salad, chickpea saag, coconut chickpea curry, Chana pulao, pindi chole, chickpea stew, chickpea cutlet, aloo chana chaat, butter chickpea curry, air fryer roaster masala chickpea, chana kathi roll, and much more.
Indian cuisine is flooded with Chickpea dishes and some new flavored recipes that can melt everyone’s hearts.
Kidney beans, a plant-based source of protein, are nothing less than a nutritional powerhouse (Image source: Freepik)
As of fact, 3.5 ounces (100g) of Kidney beans contain: 8.7g protein, 6.4g fiber, 127 calories, and more [14].
Notably, beans are considered to be one of the richest sources of plant-based protein [15]. Boiled kidney beans are concentrated with 9g of protein, which is 27% of the total calorie content [16].
Bean consumption is also linked to a lower risk of gaining weight. A 2010 study set in a randomized controlled trial on 30 obese adults found that consuming beans and other legumes four times a week leads to more weight loss than those who didn’t [17].
And there is so much that you can cook with kidney-shaped beans, especially Indian dishes: Everyone just loves Rajma (kidney beans) curry, and it just tastes amazing with naan or roti. And Rajma Chawal has a separate fanbase all over, making it a separate dish.
You can even make a rendition of kidney beans with mustard.
Apart from this, kidney beans can be infused in salads, soups, stews, and even have them with macaroni. And nothing can ever beat the Indian curry.
Split peas serve to be a great source of folate, iron, and potassium (Image source: Freepik)
Split pea is nothing but the dried, peeled, and split seeds of the pea.
The split peas are high in protein and low in fat. They have 25 grams of protein and 1 gram of fat per 350-calorie serving, isn’t it a healthy deal?
As per the USDA (US Department of Agriculture), 100g of Split peas contains 8.34g of protein, 118 kcal, 21.1g of carbohydrates, 8.3g of fiber, and 0.39g total lipid (fat) [18].
A serving of split peas can provide about 14%-18% of your daily protein requirements [19].
Moreover, Split peas can lower blood pressure [20] and cholesterol[21]. According to the American Institute of Cancer Research, being rich in dietary fiber, split peas can also decrease the risk of certain cancers, especially colorectal[22].
A comprehensive review of Pea has been provided by Ding-Tao Wu, Wen-Xing Li, and others published on PubMed Central (National Center for Biotechnology Information), stating its chemical composition, processing, health benefits, and food applications[23].
The most common dish made from split peas is the ‘split pea soup’ with green and yellow split peas. In India, we have the ‘matar ki daal’, which is prepared in the northern parts of the country. And the Indian dals are always prepared with yellow split peas. You should also incorporate split peas in all your dals.
This black turtle bean improves your digestive health and can lower the risk of developing diseases (Image source: Freepik)
This variety of pulses is rich in proteins, fiber, antioxidants, and minerals like calcium and magnesium, along with Vitamin B6.
A cup (172g) of boiled black beans contains more than 15 gram of protein and fiber each. It has the best texture and a subtle feel to it, being healthy with vital nutrients present.
Moreover, this much of quantity has 227 calories, 15g of fiber, Copper (40% of the Daily Value- DV), Manganese (33% of DV), Iron (20% of DV), and other nutrients [24].
Black bean antioxidants can lower the risk of heart disease and other types of cancer [25], along with blood sugar levels [26].
A 2021 study systematically reviews the potential effects of bean extract or its supplement on various concerning health issues, including diabetes, obesity, and other cancers. Not only this, the beans also help in maintaining blood sugar levels, weight, as well as gut health [27].
You can try out a black bean and corn salad, black bean burrito, black bean salsa, black bean burger, roasted black beans, and black bean and rice.
Lastly, everyone’s favorite from Indian cuisine is the world-famous Dal Makhani, it's super savory, rich in nutrients, and infused with Indian spices, giving the best of flavors.
With this, you have a protein-packed diet ready with the best of pulses on your plate. Just set your mind to eat pulses, and have it with the best of taste. Have the habit of eating plant-based proteins as much as you love savoring animal-based ones. Still, these are just a cupful of proteins and other nutrients that we acquire from pulses. To maintain the daily nutritional requirements, make sure you follow the Dietary Guidelines for Indians issued by the National Institute of Nutrition in 2024 [28]. It is also essential to watch out for the Digestible Indispensable Amino Acid Score (DIAAS) of the plant and animal source of protein one consumes, and accordingly choose for your muscle mass maintenance [30]. Happy eating all!
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