Pulses: Your Go-To Protein Source for a Plant-Based Diet

Are you seeking a simple way to boost your health and nutrition? Discover how pulses, including lentils and beans, offer an affordable and beneficial protein alternative. They are an excellent choice if you’re exploring plant-based diets or trying to eat less meat.

Why Pulses Should Be Your Top Choice

Many people wonder how to get enough protein on a plant-based diet. Experts say that pulses, which include lentils, beans, chickpeas, and split peas, are the perfect solution. Natalie Allen, RD, often recommends lentils and beans to her vegetarian and vegan clients because they are versatile and packed with nutrients.

“When I counsel vegetarian or vegan clients, what’s the one protein source I find myself recommending most often? Lentils and beans,”

—Natalie Allen, RD

A recent study showed that incorporating more pulses into your diet can improve health outcomes. Replacing some animal protein with pulses improved diet quality and cholesterol levels (National Library of Medicine, 2023).

Nutritional Powerhouse

Pulses are packed with protein, fiber, and essential minerals such as iron and potassium. For example, a cup of black beans has 15 grams of protein, while a cup of cooked lentils provides 18 grams. Unlike meat, pulses don’t contain saturated fat or cholesterol.

Lina Begdache, PhD, RDN, states that pulses provide similar nutritional value to meat, particularly when part of a balanced diet. Pulses have a high fiber content, approximately 15 grams in a cup of cooked beans or lentils, which is about half your daily fiber needs.

Simple Ways to Incorporate Pulses

Adding pulses to your meals can be simple and delicious. Begdache suggests incorporating lentils into soups and stews or using black beans in tacos and salads. Lentil curry with turmeric and garlic is another flavorful option.

• Add beans, lentils, or split peas to your favorite soups, stews, or chili recipes.
• Top salads with chickpeas, beans, or lentils for added protein.
• Use pulses as a protein source in grain bowls.
• Enjoy hummus, bean dips, or roasted split peas as snacks.
• Add lentils or white beans to pasta sauces.

Expert Insights

Pulses are an excellent choice for anyone looking to adopt a plant-based diet due to their impressive nutritional profile and versatility. Begdache notes that pulses offer an affordable, nutritious, and versatile solution for those wanting to eat less meat.

“In terms of benefits, pulses have several advantages compared to meat. They are naturally low in saturated fat and contain no cholesterol,”

—Dr. Begdache

Pulses are more than a meat alternative; they represent a smart choice for your table.