Rest assured, vegans, vegetarians, and anyone interested in eating more plants: Chicken and steak aren’t your only protein options! In fact, plenty of plants provide protein.
The go-to plant source for anyone looking to score some protein meat- (or egg-) free: legumes. Here are seven nutrition experts love
But Wait—What’s A Pulse?
If you’ve ever wondered what the heck is the difference between a legume, a pulse, and a bean, you’re far from the only one. That confusion ends now.
“Legume is a broad category that includes any plant that grows in a pod,” says nutritionist Mike Roussell, Ph.D., co-founder of Neuro Coffee. Some of the most popular legumes out there include peas, peanuts, soybeans, and green beans.
“The edible dried seeds we eat that come from plants in the legume family, though, are called pulses,” Roussell adds. Lentils, chickpeas, beans, and split peas are all pulses. (Peanuts, fresh soybeans, fresh peas, and fresh beans are not considered pulses because they are not dried prior to preparation and consumption.)
A Quick Cheat Sheet
Here’s the simplest way to remember the difference:
- Legumes = the whole family (anything that grows in a pod)
- Pulses = the dried, edible seeds from that family
- Beans = a specific type of pulse (like black beans or kidney beans)
So all pulses are legumes, but not all legumes are pulses. Got it? Good!
Pulse Nutrition
In addition to being inexpensive, sustainable, and incredibly versatile, pulses offer a variety of nutritional benefits.
First of all, “all pulses are filled with fiber,” says Monica Auslander Moreno, M.S., R.D., L.D.N., nutrition consultant for RSP Nutrition. “Most folks know that fiber can contribute to a healthy bowel, but it also helps balance blood sugar and cholesterol levels.”
Plus, the fibers found in pulses are known as prebiotic fibers, meaning they nourish the probiotic microbiome communities in your gut, as well.
More Than Just Protein
Here’s what makes pulses such nutritional rockstars—they’re not one-trick ponies. When you eat a serving of pulses, you’re getting:
- Protein to support muscle and energy
- Fiber to keep your digestion humming
- Folate for cell health (a cup of cooked lentils can provide close to the Daily Value for folate!)
- Iron to help carry oxygen through your body
- Magnesium and potassium for heart and muscle function
And the best part? Pulses might help support healthy cholesterol levels and blood pressure when enjoyed as part of a balanced diet. That’s a lot of benefits from one little food group!
Related: Are Lectins The New Gluten?
Perhaps the most sought-after nutrient in pulses, however—especially for those who don’t eat meat, or want to eat less of it—is the protein. Below are the seven highest-protein pulses in the game; consider adding them to your soups, salads, and more.
A Note on Protein Pairing
Quick tip before we dive in: Pulses pair beautifully with whole grains like rice, quinoa, or whole wheat bread. Pulses and whole grains can complement each other’s amino acids, but you don’t have to combine them in the same meal to meet your essential amino acid needs. Eating a variety of protein-rich plant foods across the day does the job. Think rice and beans, hummus with pita, or lentil soup with crusty bread. Easy!
1. Black Lentils
“Most folks aren’t acquainted with the humble black lentil; but they are a chewy, fine addition to any meal,” says Moreno. Black lentils are rich in zinc and folate, in addition to providing 12 grams of protein per half a cup.
Another perk of black lentils: “They aren’t as mushy as other lentils,” says Moreno. Try them plain with your favorite spices, in soups, or in these Crispy Black Lentil Falafel Bites.
Getting to Know Black Lentils
Black lentils (sometimes called beluga lentils because they look like little beads of caviar) hold their shape beautifully after cooking. That makes them perfect for:
- Salads where you want a bit of texture
- Buddha bowls layered with veggies
- Grain bowls as a protein topper
They typically cook in about 20-25 minutes and don’t require soaking ahead of time—a huge win for busy weeknights.
2. Green Lentils
Providing nine grams of protein per half a cup, green lentils are also rich in iron, a nutrient many women and active individuals need more of. They also pack more potassium than a banana!
Related: 6 Signs You’re Not Getting Enough Iron
“I recommend green lentils often, since many meat lovers prefer their texture over beans as a ground beef replacement,” says Jones. Next time you’re craving a burger but want to go meat-free, try making lentil patties (or these Lentil Walnut Tacos).
Cooking Tips for Green Lentils
Green lentils are the workhorse of the lentil family. Here’s why home cooks love them:
- They cook in 20-30 minutes without pre-soaking
- They hold their shape well (great for dishes where you don’t want mush)
- One cup of cooked lentils typically provides around 16–18 grams of protein—a solid boost for a plant-based meal
Try swapping half the ground beef in your next taco night for cooked green lentils. You’ll bulk up the dish with extra fiber and nutrients without sacrificing that satisfying, savory flavor.
3. Split Peas
Probably the most forgotten-about of the pulses, split peas look somewhat like lentils in their raw, dried form. A double-whammy of satiating nutrition, half a cup contains eight grams of both fiber and protein, says Kelly Jones, M.S., R.D., C.S.S.D., L.D.N. Like green lentils, they’re also high in potassium.
Roussell recommends using split peas to make split pea soup, or simply adding half a cup to salads.
Why Split Peas Deserve More Love
Here’s a secret about split peas: they’re one of the easiest pulses to cook. Yellow split peas need about 45 minutes of simmering—no pre-soaking required—and they naturally break down into a creamy, comforting texture.
Some ideas to try:
- Classic split pea soup with carrots and herbs
- Indian-style dal served over rice
- Blended into a creamy dip as a hummus alternative
They’re also incredibly budget-friendly, making them a smart choice for families looking to stretch their grocery dollars while still eating well.
4. Navy Beans
Another often-overlooked pulse, navy beans provide just short of eight grams of protein per half a cup, in addition to magnesium.
“Navy beans become quite a delicious soup when prepared with vegetable or bone broth, some salt, and onion,” says Moreno. They can also be a creative addition to your morning meal: Try mashing up half a cup to one cup of canned navy beans (or any pulse, for that matter) with a fork and heating them in a frying pan, recommends Roussell. It’s like a simplified version of refried beans—with less fat and calories—and pairs deliciously with scrambled eggs.
The Canned Bean Shortcut
Don’t have time to soak and simmer dried beans? No problem! Canned navy beans are pre-cooked and ready to use in minutes. Just drain and rinse them to reduce sodium, and you’re good to go.
Navy beans have a mild, slightly nutty flavor that works well in:
- Tuscan-style white bean soup
- Baked beans (the classic!)
- Mashed as a spread on toast
- Tossed into pasta dishes for extra protein
Fun fact: Navy beans got their name because they were a staple food for U.S. Navy sailors in the early 1900s. Talk about tried-and-true nutrition!
5. Chickpeas
Hello, hummus! A pulse many of us know well, chickpeas (a.k.a. garbanzo beans) pack a little less than eight grams of protein per half a cup, along with minerals like magnesium and calcium, and vitamin B6.
Chickpeas are delicious in everything from dips to falafel to Indian-style curries. To make your own hummus, Moreno recommends blending shelled chickpeas with tahini, garlic, olive oil, and a touch of lemon and salt—it’s that simple!
Beyond Hummus: Creative Chickpea Ideas
Chickpeas are one of the most versatile pulses out there. A full cup of cooked chickpeas delivers about 14.5 grams of protein, plus they’re loaded with manganese and folate.
Here are some fun ways to enjoy them:
- Roasted chickpeas: Toss with olive oil and your favorite spices, then bake until crispy for a crunchy snack
- Chickpea flour: Use it to make socca (a French flatbread) or as a gluten-free baking ingredient
- Chickpea pasta: Many brands now make pasta from chickpea flour for an easy protein boost
- Aquafaba: The liquid from canned chickpeas can be whipped like egg whites for vegan baking!
6. Black Beans
Rich in calcium and magnesium, as well as vitamin B6, black beans contain a little more than seven grams of protein—and eight grams of fiber—per half a cup.
Moreno’s favorite way to use black beans: BROWNIES! Instead of egg and oil, Moreno blends a can of strained, pureed black beans into a dry brownie mix. “They bake just the same in the oven and come out fudgy and packed with protein,” she says.
Black Beans: A Kitchen Staple
Black beans are a go-to in Latin American cooking for good reason. They’ve got a rich, earthy flavor that works in both savory and sweet dishes (yes, really—those brownies are proof!).
A few more ideas to try:
- Black bean tacos with fresh salsa and avocado
- Cuban-style black beans over rice
- Black bean soup with a squeeze of lime
- Blended into veggie burgers for binding and protein
Pro tip: If you’re new to eating pulses regularly, black beans are a great place to start. They’re widely available, affordable, and easy to find in cans for quick weeknight meals.
7. Kidney Beans
Kidney beans provide just shy of seven grams of protein per half a cup, along with about five grams of fiber and some vitamin C, says Moreno.
“Shaped like kidneys, kidney beans are often cooked into Indian curries,” she says. (They’re also delicious in this Vegetarian Chipotle Three-Bean Chili or this One-Pot Turkey Taco Soup.)
A Word on Cooking Kidney Beans
One important note about kidney beans: If you’re cooking them from dried, make sure to boil them for at least 10-12 minutes before simmering. This ensures they’re fully cooked and safe to eat. Canned kidney beans are already pre-cooked, so you can add them straight to your recipes.
Kidney beans are perfect for:
- Hearty chili (a crowd favorite!)
- Red beans and rice
- Mixed bean salads
- Adding to stews for extra heartiness
Tips for Adding More Pulses to Your Plate
Ready to eat more pulses? Here are some easy ways to get started:
- Start small: Add a quarter cup to your meals and work your way up
- Keep canned pulses stocked: They’re ready to use in minutes
- Batch cook: Make a big pot of lentils or beans on Sunday and use them all week
- Experiment with different types: Each pulse has its own flavor and texture
Many healthy eating patterns encourage regular legumes (beans, lentils, peas). Some experts suggest aiming for anywhere from about ½ cup a day to a few cups per week, depending on your needs and tolerance.
Pin this infographic for quick reference:
Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!