Five legumes and pulses packed with plant protein
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Not only do legumes and pulses contain a surprising amount of protein, they are super versatile as a plant-based substitute in so many popular dishes
These five legumes and pulses can help you take the first steps towards eating more plant protein.
Kidney beans have 8g protein per 100g.
These beans are the perfect addition for heartier soups, healthier salads and taco fillings that pop. You can also use a food processor or blender to grind the kidney beans into a paste and stir into a veggie burger mixture or meatless meatballs.
Lentils contain 7g protein per 100g.
Lentils are highly versatile and have a rich, earthy texture. Toss them into salads or fold into an omelette mixture before cooking. You can make a pasta sauce thicker and heartier by adding lentils. Or reduce the meat mixture in a recipe such as stews or taco and fillings. And, like kidney beans, once ground up, they make a great veggie burger mixture or meatless meatballs.
Chickpeas / Garbanzo beans have 7g protein per 100g.
They have a nutty, buttery flavor and creamy texture that can enhance many recipes. Add them to salads, soups, and stews. Or, as with kidney beans and lentils, grind them into a paste and add to veggie burgers or meatless meatballs. Blend them with tahini, garlic, olive oil, and lemon juice to make a tasty houmous spread.
Black beans contain 5.4g protein per 100g.
Black beans have a creamy texture and a subtle taste. Like tofu, they tend to take on the flavours of the other ingredients. Try them in soups, tacos or ground up in a veggie burger patty. Or, for a stunning and colourful side salad, toss them in with corn, red onion, chopped tomato, coriander, lime juice and olive oil.
Peas have 4g protein per 100g.
The humble pea has come a long way since being just one of several steamed veggies on a dinner plate. Obviously, spilt peas make for the best, most satisfying, vego pea soups, but they can also be used in paellas, pesto pastas, and risottos.
If you haven’t already, discover some of these healthy legumes and pulses for yourself and see what delicious new dishes you can create.
Eating more plant protein can have a positive impact on your health but consuming more plant protein options will also help reduce the unsustainable demand for animal products that causes the suffering of millions of animals and threatens our environment.