Protein and Fiber in Legumes I use

 When cooking, I particularly focus on four things. 


  • What is the spice/sauce base?
  • What is the protein source (typically a legume or meat)?
  • Is there adequate fiber?
  • What are the vegetables added to complete it?

What is a legume and how is it different than beans or pulses? 

Legumes, beans, and pulses are related but distinct categories of plants and their seeds.

  • Legumes

    • Legumes are a family of plants (Fabaceae) that produce pods containing seeds.
    • Examples include peas, lentils, and peanuts.
    • They are known for their ability to fix nitrogen in the soil, benefiting agricultural practices.
  • Beans
    • Beans are a subset of legumes, specifically referring to seeds from certain plants within the legume family.
    • Common types include kidney beans, black beans, and pinto beans.
    • Beans are often characterized by their shape and size.
  • Pulses
    • Pulses are the dry seeds of leguminous plants, specifically those harvested for food.
    • This category includes lentils, chickpeas, and dried beans.
    • Pulses are high in protein and fiber and are often used as a meat substitute in vegetarian diets.

In summary, all beans are legumes, and all pulses are legumes, but not all legumes are beans or pulses.

Fiber is good and serves an important role in digestive health. What is fiber? 

Simple sugars, complex sugars, fibers, and starches are all types of carbohydrates, but they differ in structure and function.

  • Simple Sugars

    • Also known as monosaccharides (e.g., glucose, fructose) and disaccharides (e.g., sucrose, lactose).
    • Composed of one or two sugar molecules.
    • Quickly absorbed by the body, providing rapid energy.
  • Complex Sugars

    • Include oligosaccharides and polysaccharides.
    • Made up of three or more sugar molecules.
    • Found in foods like whole grains and legumes.
    • Digested more slowly than simple sugars, offering sustained energy.
  • Fibers

    • A type of complex carbohydrate that the body cannot digest.
    • Includes soluble fiber (e.g., oats, beans) and insoluble fiber (e.g., whole grains, vegetables).
    • Promotes digestive health, helps regulate blood sugar, and can lower cholesterol levels.
  • Starches

    • A form of complex carbohydrate made of long chains of glucose molecules.
    • Found in foods like potatoes, rice, and corn.
    • Serve as a major energy source and are broken down into glucose during digestion.

Understanding these differences helps in making informed dietary choices.


Protein and Fiber content of Legumes I use in cooking:

Here is the order of legumes/beans from highest protein for the cooked form per cup to lowest protein for the cooked form per cup.

  • Approx 17 to 19 g/cup: Urad, Edamame, Red Lentils, Black Lentils
  • Approx. 14 to 16 g/cup: Kidney, Moong, Chickpeas, Toor, Black, Pinto

Here is the order of legumes/beans from highest fiber for the cooked form per cup to lowest fiber for the cooked form per cup. 

  •  Approx 15 – 16 g/cup: pinto
  • Approx 13 - – 15 g/cup: Urad, moong, chickpeas, black, red lentil, black lentil
  • Approx 10 – 12 g/cup: kidney, Toor,
  • Approx 8 – 10 g/cup: Edamame

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