Plant Protein Sources: Pairing Pulses and Grains
Pulses are among the best plant protein sources. Learn how much protein lentils, chickpeas and beans contain and how pairing them with grains balances a meal.
Pulses are among the strongest plant protein sources: roughly a fifth to a quarter of the dry weight of lentils, chickpeas and beans is protein. Eating them on the same day as grains such as bulgur, rice or bread rounds out the protein quality. Classic Anatolian dishes, from lentils with bulgur to chickpea pilaf, are built on exactly this balance.
How much protein do pulses contain?
By dry weight, lentils, chickpeas, white beans and fava beans contain about 20–25% protein. Cooked pulses absorb water, so the share on the plate is lower, yet a bowl of lentil stew still makes a meaningful contribution to a meal's protein. Pulses also bring fibre, folate, iron, magnesium and potassium, with little fat.
Why combine plant protein sources?
Proteins are made of amino acids. Pulses are rich in lysine but lower in methionine; grains are the other way round. Eaten together, they supply the amino acids the body needs in a better balance. They don't have to share a plate: eating a variety of sources over the day is enough.
Easy pulse and grain pairings
- Lentils and bulgur: lentil and bulgur pilaf, red lentil and bulgur soup
- Chickpeas and rice: chickpea pilaf
- White beans and rice: a Turkish home-cooking classic
- Lentil soup and wholewheat bread: a quick, filling meal
- Borlotti beans and bulgur: borlotti beans in olive oil with bulgur pilaf
In winter, these pairings are also the basis of warm, filling and economical meals.
Frequently asked questions
Are pulses a complete protein?
On their own, they do not contain every amino acid in ideal proportions. Eaten with grains during the same day, the amino acid balance is complete.
Which pulse has the most protein?
By dry weight, lentils and fava beans lead, with chickpeas and beans close behind. The gap is small, so variety matters more than any single pulse.
Can pulses provide enough protein on a vegetarian diet?
Eaten regularly alongside grains, dairy and eggs, pulses are one of the main protein sources of a vegetarian diet. For specific needs, a dietitian is the best person to ask.
Cilin red lentils and Cilin coarse bulgur are a simple way to bring pulses and grains into the same pot. Both are sieved and cleaned at our facility in Mersin before packing, and the same staples are available under our Serda brand for everyday cooking.