Chickpeas and Lentils | Infographics (2024)

FAQs

What's healthier, chickpeas or lentils? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

While many of the complete proteins are meat-based, incomplete proteins are more vegetarian- and vegan-friendly. They include: Legumes (beans, peas, lentils).

Toor Dal, Bengal Gram (Chana Dal) , Black Gram (Urad Dal), Red Lentil (Masoor Dal), Kidney Beans (Rajma), Chickpeas (Kabuli Chana/Desi chana) , Soy bean (Bhatwan), Moong beans, Faba Beans, Cowpeas are the 10 pulses.

A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Alternatively, a full complement of amino acids can be achieved by pairing lentils with whole grains such as rice or wheat. Lentils are also a great source of fiber, vitamin B1 and folic acid, and are naturally gluten-free.

You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost. Chickpeas also work well in soups, like in the Daily Harvest Tomato + Zucchini Minestrone Soup.

Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.

Chickpea (Cicer arietinum L. 2n = 2x = 16) known as gram, also recognized as king of pulse crop.

Which two plants give us pulse? ›

Some plants that produce pulses are grams, peas and beans.

Lentil was domesticated in the Fertile Crescent of the Near East and then spread to Europe, the Middle East, North Africa and the Indo-Gangetic plain. The primary center of diversity for the domestic Lens culinaris as well as its wild progenitor L. culinaris ssp. orientalis is considered to be the Middle East.

Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

The chickpeas are likely mostly responsible for hummus' health benefits. Also called garbanzo beans, they—along with dried beans, dried peas, and lentils—belong to a class of legumes called pulses.

Naturally low in saturated fat, loaded with nutrients

While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.

Choosing more foods high in protein and fiber, like chickpeas, can help improve satiety, thus helping you eat fewer calories, which is essential for promoting healthy weight loss. Studies have shown that eating garbanzo beans can reduce appetite and help you eat fewer calories later in the day.

Packed with nutrients. Chickpeas boast an impressive nutritional profile. They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat ( 1 ).

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.