In most Indian households, meals are not planned around protein. Instead, they were cooked based on taste, budget, likes and dislikes, and availability. No one counted grams or checked labels. And protein was not a part of our daily conversation. However, that has changed significantly.
And the best thing about Indian cuisine is that we don’t have to go and look out for protein sources in supermarket racks, as our kitchen cabinets are full of solid protein sources: Pulses.
The best thing about pulses is that they are easy to cook, budget-friendly, and familiar. So, you don't have to worry too much about how to integrate them into your diet. If you choose the right protein rich pulses along with some smart combinations, then you’ll have a plethora of recipes at your fingertips.
Here, we will cover the best pulses for protein in Indian diets and how to utilize them to achieve desire fitness goal.
If you are looking to follow a healthy vegetarian diet, then pulses should be your core category for a protein source. Additionally, they bring more than just proteins; they add important micronutrients and fiber.
The best way to increase the absorption of protein is to pair it with grains. Rajma and rice, dal and rice, and chhole with roti. These pairings are known as mutual supplementations, where grains and pulses complement each other’s quality.
Here, we are listing down the pulses that are easy to find, integrate into your meals, and are full of protein.
Toor dal is a staple in the kitchen, and most Indian houses rely on this pulse. It cooks smoothly, carries the tadka beautifully, and can be used for everything from comforting lunch to festive feasts. It is also one of the easiest dals to make consistently without getting bored with it.
Because of the health benefits toor dal offers, you can keep it at the core of your Indian pulse diet.
The best way to eat it:
One of the easiest dals to cook and digest, moong dal is the staple pulse of the Indian kitchen. People looking for clean meals often go for moong dal. In fact, many nutritional studies have rated it as one of the richest sources of protein, with figures suggesting around 24 grams of protein per 100 grams.
So, if you’re looking for pulses for a gym diet, then moong dal should be at the top of your shopping list, especially if you want something lighter than chhole or rajma.
The best way to eat it:
They are filling, hearty, and pair perfectly with rice; no wonder that rajma is one of the favourite pulses of many Indian homes. Protein figures for rajma are commonly listed at around 22.9 grams per 100 grams.
So, if you want to use pulses for muscle building, then rajma can help you achieve your goal. Additionally, if paired with rice, then you can enhance its protein quality.
The best way to eat it:
One of the most loved comfort foods of the country, chhole is a solid pick if you want to include protein rich pulse in your weekly menu. Cooked chhole provides about 8 to 9 grams of protein per 100 grams.
Additionally, if you live alone and believe in meal prepping, then chhole is your best option as it stays tasty even the next day. Also, if paired with rice or roti, then you can have a tummy-filling meal that is rich in protein.
The best way to eat it:
The best thing about masoor dal is that it cooks rapidly and takes spices beautifully. It is a great weekday staple for people with busy schedules.
As it works well in meal prep, it is often included in the must-include list of protein rich pulses.
The best way to eat it:
Normally, when you search for pulses nutrition value, they often focus on protein grams. That is useful practice indeed, but you also need to keep two things in mind:
If you follow traditional steps like fermentation, soaking, and germination, then you can increase their digestibility and decrease the anti-nutritional factors. Hence, soaking chhole and rajma overnight is not optional, but a smart decision.
You need to remember one thing: if you want to add vegetarian protein to your diet, especially to achieve your daily protein requirement, then you need to keep your approach boring and repeatable.
For that, meal prepping can help you a lot. Now, when you’re meal prepping, make sure you compare the protein intake of your go-to dals for the week.
For instance, comparing toor, moong, and masoor dal can help you achieve more clarity and let you build a protein-rich meal plan, save your time in the kitchen, and make it easier for you to hit your daily protein intake.
If you want your high-protein meal routine to work, you need your basics to stay consistent. This starts with buying clean, reliable pulses that cook well and taste fresh.
Hence, if you are building a repeatable weekly plan, then Angur Pulses can be a practical choice. With a legacy of delivering quality pulses, Angur helps you stay steady with your meal while also ensuring that you get the best quality pulses.
Need some inspiration?
Chori White
Green Peas
Kabuli Chana
Masoor Whole
Moong Whole
