Top 5 Protein-Rich Pulses that you should know about- in 2025

If you want to add protein-rich food to your diet, it’s time to look beyond red meat and chicken. Pulses such as moong dal, masoor dal, urad dal, green moong dal, and many more can be great additions to your daily meals, especially if you’re a vegetarian, then this Protein-Rich Pulses is for you. 

Here are the top 5 types of Protein-Rich Pulses that you should know about.

1) The Lowdown on Proteins

Proteins are the primary components of body tissues and cells. They have important functions in the growth, development, and maintenance of the human body. There are 20 different amino acids that make up proteins. Eight of these are considered essential for adults as they cannot be produced by the body and must be obtained from food sources. 

The different types of proteins include animal sources like meat, fish, chicken breast, poultry, and eggs; plant-based protein sources such as soybeans and peanuts; dairy products made from milk from cows, sheep, or goats; beans like black beans, lentils, split peas, or chickpeas.

 

2) Meet the Proteins from Plants

Proteins from plants are a great way to add variety and balance your diet. Whether you're an active vegan, vegetarian, flexitarian, or omnivore, these pulses are worth incorporating into your daily routine. 

The best part? These protein-rich dals can be served with the vegetables of your choice and made into a meal packed with proteins AND healthy fats. If you're not sure how to incorporate this dal into your diet, we've got some tasty recipes for you below

 

3) #1: Green Mung Bean (Moong Dal)

Moong Dal

One of the most nutrient-dense pulses available, green mung beans offer high protein and carbohydrate content for healthy digestion. They are rich in folate, potassium, iron, vitamin C and E. Mung beans are gluten-free and a great addition to any diet.

The amazing combination of protein and carbohydrates in these little green gems makes them a perfect recovery food after an intense workout. 

Quick and small recipe- Mung beans can be easily included in your diet by adding them to your favorite soup or pasta dish at dinner or blending them up with coconut milk and avocado for a filling post-workout smoothie!

 

4) #2: Whole Urad Beans (Urad Dal)

Urad Dal

Indian Dals have been around for centuries. In fact, they're an essential part of Indian cuisine and even non-Indian food. 

Quick and small Recipe- Moong Dal is one type of dal that you can cook as well as eat raw, so it's great for making a chaat or a salad. 

It also has a higher iron content than some other Indian Dals because it contains beans and moong beans are the most common form of bean used in India.

 

5) #3: Split Red Lentils (Masoor Dal)

Masoor Dal

Masoor Dal is the next best thing. It contains more proteins than green moong dal, so it should be a staple food if you want your protein intake to go up. 

One cup of masoor dal has about eight grams of protein, which can help support better muscle tone and strength gains, especially when paired with a healthy diet and workout routine.

 Click here to get Masoor dal Quick and easy recipe.

6) #4: Split Chickpeas (Chana Dal)

Chana Dal

If you're trying to be vegan or plant-based, chickpeas are a great place to start. They're versatile, tasty, and a wonderful source of protein. Although they look like green peas, chickpeas are actually members of the Fabaceae family (which also includes peanuts). 

Chickpeas take longer than other pulses on this list because they need much longer cooking times before their skins can be peeled off with your fingers or by bashing them with the back of a spoon. 

Quick and easy Recipe- Roasting the pre-soaked seeds for 40 minutes is another way you can cook them up quickly.

 

7) #5: Split Bengal Gram (Chhola, Chana Dal)

Chhola

If you're cooking up a pot of this pulse, let the rice cool before adding it so that it doesn't turn mushy. And for an even more traditional touch, add some spices like ground ginger and cumin seeds.

Quick and easy Recipe- Start by frying a little Olive oil in the pan and then sauteeing some onions and garlic until they are translucent. Add split Bengal gram (Chola) dal and fry it for a minute or two, stirring constantly, add some spices such us salt(as per taste), turmeric powder, garam masala, etc. enjoy eating after 15 minutes.

Q&A

Q.  Which dal is high in proteins?

Ans.  Moong dal

Moong dal is said to be the most enriched protein-rich pulse as compared to other deals. Masoor Dal, Moong dal, urad dal, Green Moong dal, and Black gram. These all have around 20 grams of protein per serving. 

The lower the glycaemic index, the more it will help with your blood sugar levels. For example, Moong Dals has a low glycaemic index compared to other pulses like chickpeas which can result in better blood sugar control as well as insulin levels for diabetics and those who are at risk for diabetes.

 

Q.  Is moong high in protein?

Ans.   Yes

Moong Dal, also known as green gram or mung beans, is one of the most nutritious and protein-rich pulses or food available. Moong Dal has a low glycaemic index making it an excellent choice for managing blood sugar levels. 

In addition, moong dal contains almost the perfect balance of amino acids for the human body which is another excellent reason to include it in your diet.

 

Q.  Which pulse is healthiest?

Ans.  While all of these protein-rich pulses are very healthy, a case can be made for including some more than others.

First and foremost, the moong bean has been used as an alternative source for people who have trouble with animal products and are especially rich in essential amino acids that help regulate bodily processes like blood sugar levels.

Second, lentils are surprisingly high in protein for such a tiny little legume.

Third, chickpeas not only provide you with cholesterol-free food but also offer a dose of the antioxidant lutein which is known to keep the eyes healthy. Finally, soybeans contain calcium and iron (very important minerals) as well as potassium which helps maintain normal heart rates. 

To get a complete picture of just how nutritious they are, think about this: one cup of cooked soybeans contains 18 grams of protein – that’s almost half your daily intake!

 

Q.  Which chana is high in protein?

Ans. Kala Chana

Of the Dals we mentioned, Urad Dal is the highest at 14 grams per 100 grams. That is followed by Masoor Dal (13g/100g), Moong Dal (10g/100g), and Toor Dal (9g/100g). 

Last but not least is Chana which has 9 grams of protein per 100 grams. There are many other types of protein-rich pulses that you can incorporate into your diet if you want to diversify your food intake even more. Kala Chana, for example, has 11 grams of protein per 100 grams. We also have Garbanzo beans (8g/100g) and Chickpeas (6g/100g).