Legumes with the highest protein content

Top 20 Legumes with the Highest Protein Content Ranked

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Legumes are often overlooked when it comes to high-protein foods. These nutrient-dense plants are not only rich in protein but also packed with fiber, vitamins, and essential minerals. Legumes are an awesome and important addition to your diet, whether you’re following a plant-based diet or simply looking to add variety to your meals. In this article, we explore the top 20 legumes with the highest protein content, discussing their unique benefits and uses, and sharing their recipes where possible.

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1. Soybeans (29g of protein per cooked cup)

Soybeans lead the list of legumes with the highest protein content, making them a favorite for vegetarians and vegans. They’re incredibly versatile – used to make tofu, tempeh, soy milk, and soy protein powders. Boiled soybeans can be eaten as is, tossed into salads, or added to stir-fries. Rich in isoflavones, soybeans provide health benefits, including improved heart health and hormone balance. Their mild flavor makes them adaptable to both savory and sweet dishes.

2. Lupini Beans (26g of protein per cooked cup)

Lupini beans, also known as Lupin beans, take second place in the list of legumes with the highest protein content. They are a protein-packed legume popular in Mediterranean, South American, and North African cuisines. These beans are often pickled and enjoyed as a snack but can also be added to salads and pasta dishes. They have a firm texture and a slightly bitter taste, which is neutralized through soaking and brining. Lupini beans are not only high in protein but also rich in dietary fiber and low in carbohydrates, making them a great choice for those on a keto or low-carb diet.

3. Lentils (18g of protein per cooked cup)

Lentils are a staple in cuisines around the world and for good reasons. These small, lens-shaped legumes are not only high in protein but also an excellent source of dietary fiber, iron, and folate. Lentils cook relatively quickly compared to other legumes, requiring no soaking and only about 20-30 minutes of simmering. They’re incredibly versatile and can be used in soups, stews, salads, and even burgers. Lentils’ earthy flavor pairs well with spices like cumin, turmeric, and coriander, making them a favorite in dishes like Indian daal or Mediterranean lentil salads. I love lentils a lot and here are my recipes: (1) lentil stew, and (2) lentils with ground beef which I like to serve with chapati, roasted sweet potatoes, or white rice.

4. Edamame (17g of protein per cooked cup)

Edamame are young, green soybeans often served as an appetizer in some Asian cuisines. These legumes provide all nine essential amino acids, which essentially makes them a superfood. They’re typically boiled or steamed in their pods and lightly salted for a delicious snack. Edamame is also a great addition to salads, stir-fries, and grain bowls. Beyond protein, they’re rich in folate, vitamin K, and fiber, making them a nutrient powerhouse.

5. Black Lentils (18g of protein per cooked cup)

Also known as beluga lentils, black lentils are among the most protein-rich lentil varieties. Their slightly nutty flavor and firm texture make them ideal for salads, side dishes, and soups. Unlike other lentils, they hold their shape well after cooking, adding a pleasant bite to dishes. Black lentils are rich in antioxidants, iron, and folate, making them a valuable addition to your diet.

6. Chickpeas (15g of protein per cooked cup)

Chickpeas, also known as garbanzo beans, are a versatile legume celebrated for their nutty flavor and creamy texture. They can be boiled, roasted, or ground into flour. Chickpeas are the main ingredient in hummus and falafel, and they’re also great in salads, soups, and curries. Rich in protein, fiber, and essential minerals like manganese and magnesium, chickpeas are a fantastic addition to any diet. Roasted chickpeas make for a crunchy, protein-packed snack that’s perfect on the go.

7. Black Beans (15g of protein per cooked cup)

Black beans are a staple in Latin American cuisine and a fantastic source of plant-based protein. These legumes have a slightly sweet, earthy flavor and a creamy texture that makes them ideal for dishes like black bean soup, burritos, and rice bowls. They’re also a key ingredient in vegetarian burger patties. Black beans are rich in antioxidants, particularly anthocyanins, which contribute to their dark color. Soaking them before cooking can reduce their cooking time and improve digestibility.

8. Pinto Beans (15g of protein per cooked cup)

Pinto beans are a staple in Mexican and Southwestern cuisine. Their creamy texture and earthy flavor make them a perfect base for refried beans, soups, and burritos. Pinto beans are often slow-cooked with spices and aromatics to enhance their flavor. By the way, a variety closely similar to pinto beans is popular in Kenya, my home country, so I usually cook pinto beans the way we do back home. That is, a delicious pinto bean stew that incorporates onions, carrots, bell peppers, and some ground seasonings. This stew pairs perfectly with white rice, chapati, and sweet potatoes. Pinto beans are rich in protein, fiber, and folate, making them a nutritious choice. Enjoy them mashed, whole, or blended.

9. Mung Beans (14g of protein per cooked cup)

Mung beans are small, green legumes commonly used in Asian cuisine. These marvelous beans are also common in East Africa, especially in Kenya where they are known as green grams or ‘ndengu‘ in Swahili. My family has grown green grams since I was little, so they’ve always been a central part of my diet. Like lentils, mung beans cook quickly too. They can be sprouted and added to salads, steamed, or added into stirfires as commonly done in Asian cuisine, but in Kenya, creamy green gram stews are popular and are usually paired with chapati, rice, or ugali. Green grams can also be ground into flour. They’re a great source of antioxidants, vitamins, and minerals.

10. Navy Beans (13g of protein per cooked cup)

Navy beans are small, white legumes commonly used in baked beans, soups, and stews. Their mild flavor and creamy texture make them versatile in various recipes. Navy beans are a great source of protein, fiber, and essential nutrients like magnesium and folate. They’re often cooked with aromatics and smoked meats to enhance their flavor, making them a comforting and nutritious addition to meals.

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11. Kidney Beans (13g of protein per cooked cup)

Kidney beans are named for their distinctive shape and are commonly used in dishes like chili, soups, and salads. Technically, they belong in the top 10 legumes with the highest protein content as they tie in with navy beans. Their firm texture and slightly sweet flavor make them a versatile ingredient. They need to be soaked and thoroughly cooked to eliminate naturally occurring toxins. Kidney beans are not only high in protein but also a good source of iron, manganese, and potassium. When combined with grains like rice, they form a complete meal, making them a staple in vegetarian and vegan diets.

12. Lima Beans (11g of protein per cooked cup)

Lima beans, also known as butter beans, have a creamy texture and mild flavor that pairs well with a variety of ingredients. They’re often cooked with herbs and spices or added to stews, casseroles, and salads. Lima beans are rich in protein, potassium, and magnesium, which can help support heart health and muscle function. Soaking them before cooking can improve their texture and reduce cooking time.

13. Fava Beans (11g of protein per cooked cup)

Fava beans, or broad beans, are a Mediterranean favorite with a nutty flavor and buttery texture. They’re often boiled or steamed and used in salads, dips, and stews. Fava beans are rich in protein, fiber, and essential nutrients like iron and manganese. They require peeling after cooking, but their delicious taste makes the effort worthwhile.

14. Peas (9g of protein per cooked cup)

Green peas may be small, but they are packed with nutrients. These legumes are high in protein and dietary fiber while being low in calories. Fresh or frozen peas can be steamed, boiled, or sautĂ©ed and used in a variety of dishes, from creamy stews and soups to vibrant salads. Split peas, a dried version of green peas, are the star ingredient in hearty split pea soups. Peas are also rich in vitamins A, C, and K, making them a healthy and delicious addition to your meals. Here’s my recipe for ground beef stew with peas.

Ground Beef Stew with peas
Ground Beef Stew with peas

15. Cowpeas (8g of protein per cooked cup)

Cowpeas, including black-eyed peas, are widely used in Southern and African cuisines. They have a slightly sweet, earthy flavor and a soft texture when cooked. Cowpeas are often simmered with greens, meats, and spices to create hearty, protein-rich meals. In addition to protein, cowpeas provide significant amounts of folate, magnesium, and iron, supporting overall health.

16. Adzuki Beans (8g of protein per cooked cup)

Adzuki beans are small, red legumes popular in East Asian cuisine. They have a sweet, nutty flavor and are often used in desserts, such as red bean paste. Adzuki beans can also be added to savory dishes like soups and rice bowls. They’re rich in protein, dietary fiber, and antioxidants, making them a nutritious and versatile option.

17. Cranberry Beans (8g of protein per cooked cup)

Cranberry beans, also known as borlotti beans, or rosecoco, are creamy and mildly nutty. They’re popular in Italian, Portuguese, and some African cuisines and are often used in soups, stews, and salads. These beans are not only a good source of protein but also provide ample fiber and iron.

18. Pigeon Peas (7g of protein per cooked cup)

Pigeon peas are a staple in Indian, Caribbean, and African cuisines. They have a slightly nutty flavor and can be used in dals, stews, and rice dishes like the Caribbean pelau. Pigeon peas are rich in protein, folate, and essential minerals like potassium.

19. Green Beans (6g of protein per cooked cup)

Green beans, while not as protein-dense as other legumes, are still a nutritious choice. They’re often steamed, sautéed, or added to casseroles and salads. Green beans are low in calories but provide a modest amount of protein, along with vitamins A, C, and K.

20. Winged Beans (5g of protein per cooked cup)

The last in this list of legumes with the highest protein content is winged beans. Also known as goa beans or asparagus peas, winged beans are a tropical legume native to Southeast Asia. They are prized for their versatility and high nutritional value. Nearly every part of the plant is edible, including the pods, seeds, leaves, flowers, and tubers. Young pods are commonly stir-fried, steamed, or added to soups, while the leaves are cooked like spinach or used in salads. The protein-rich seeds can be boiled, roasted, or ground into flour, and the tubers are a starchy alternative to potatoes. Winged beans are packed with protein, dietary fiber, vitamins (A and C), and minerals such as calcium, iron, and potassium, making them a highly nutritious and versatile addition to various dishes.

Conclusion

That’s it for our list of legumes with the highest protein content. Legumes are indeed nutritious, and they offer an excellent source of plant-based protein and a variety of other essential nutrients. Incorporate them into your meals whether you’re looking to boost your protein intake, add more fiber to your diet, or explore new flavors. Each legume brings its unique benefits and versatility to the table! I hope you’ll experiment with these wholesome foods and elevate your cooking while nourishing your body. Got some thoughts to share? Please don’t hesitate to comment below. Thank you very much for reading up to this point.

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Please purchase any items you may need through my affiliate links to support this blog. I may earn commissions from your purchases at no additional cost to you. Thank you very much!

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