Written by: Mantasha
17 June 2025
One cup of cooked lentils contains approximately 18 grams of protein, making them one of the most protein-dense legumes available, over twice the protein found in an egg. They are also high in iron and fiber, making them an excellent foundation for soups, stews, or dals.
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A cup of cooked chickpeas has around 15 grams of protein. They are highly versatile—ideal for curries, roasted as a crunchy snack, or blended into hummus. In addition to protein, they provide a substantial amount of complex carbohydrates and fiber.
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One cup of boiled edamame offers about 17 grams of protein and is considered a complete protein source, containing all nine essential amino acids. It makes for a satisfying snack and is a great addition to salads, rice bowls, or stir-fries.
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Often overlooked, lupini beans boast an impressive 25 grams of protein per cup. Commonly found in Mediterranean diets, they are typically consumed pickled and serve as a high-protein, low-carb snack—just be sure to rinse them thoroughly to lessen their bitterness.
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Cooked mung beans yield about 14 grams of protein per cup. These small green legumes are easy to digest and are frequently used in Indian and Southeast Asian cuisine. They are excellent in soups, curries, or even sprouted for salads.
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With roughly 15 grams of protein per cooked cup, black beans are a staple for those following a plant-based diet. They are also rich in fiber and antioxidants, making them a nutritious and hearty addition to burritos, salads, or chili.
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