Can lentils alone meet your protein needs? The truth may surprise you

In every Indian household, dal is not just a comfort food – it is a diet staple. The simple bowl of dal, often served with rice, chapatti or roti, is a favorite meal for many of us. Rich in nutrients, lentils are considered a rich source of protein, especially in vegetarian diets. In fact, many of us may think that a bowl of dal or lentil salad is all we need to meet our daily protein requirements. But here’s the problem: Pulses alone are not a complete protein. You need to combine them with other foods to create a balanced protein profile.

Also read: High-Protein Diet: How to Make a Protein-Rich Vegetarian Indian Thali

Why pulses alone are not sufficient for protein requirement:

This revelation was brought to light by holistic health coach Luke Coutinho in an Instagram post, where he shared the truth that lentils, pulses and beans, although rich in protein, are not “complete” proteins. What does it mean? To understand this, we need to take a closer look at amino acids—the building blocks of proteins. There are 20 amino acids in total, and 9 of these are considered essential, meaning our body cannot produce them and we must get them through food.

Lentils and legumes are rich in lysine, an essential amino acid, but they do not contain adequate amounts of another amino acid—methionine—which is abundant in grains such as rice and wheat. Rice and wheat, on the other hand, are low in lysine but rich in methionine and cysteine, sulfur-containing amino acids that are lacking in lentils and pulses.

When you combine lentils with grains like rice, wheat or even millet, you create a complete protein, containing all nine essential amino acids needed for optimal health. This is especially important for vegetarians, who rely on plant-based foods to meet their nutritional needs. In countries like India, where rice and wheat form the main part of the diet, the traditional combination of pulses with cereals ensures that we get a balanced and complete protein intake.

Also read: 6 things to add to your vegan protein bowl

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Benefits of Traditional Dal Combination

The traditional Indian thali, with its carefully designed combination of pulses, grains and vegetables, exemplifies the intelligence of combining foods to create a balanced, nutrient-rich meal. This age-old practice ensures that we not only get protein, but also a good mix of vitamins, minerals and fiber.

Let’s take a look at some excellent examples of how grains and pulses are combined to create complete proteins in various recipes:

• Dal-rice or rajma-rice (India): This iconic Indian meal combines dal or rajma (rajma) with rice. This combination is not only delicious but also provides a complete amino acid profile, making it an ideal plant-based protein source.
• Dal-Roti (India): Pairing dal with roti (Indian flatbread) is another great example of this principle in action. The combination of legumes and wheat ensures that your body gets all the essential amino acids needed for protein synthesis.
• Hummus-Pita (Middle Eastern): This combination of hummus (made from chickpeas, a legume) with pita bread (a grain-based food) reflects the Indian approach of combining pulses with grains to create a complete protein. Click here for hummus recipe.
• Poha with peanuts or sprouts (India): Poha (flattened rice) served with peanuts or sprouts makes a quick, protein-rich meal. Peanuts or sprouts provide the missing amino acids, balancing the protein profile of poha.
• Dal-Dhokali (India): A traditional Gujarati dish, Dal-Dhokali consists of wheat flour dumplings (Dhokali) mixed with lentils. The combination of wheat and pulses ensures a satisfying and complete protein-rich meal. Click here for Dal Dhokli recipe.
• Dal Khichdi (India): This easy-to-digest dish is a mixture of rice and lentils, with the addition of turmeric and cumin seeds. It is not only comforting, but also has a rich amount of protein with the rice-dal mixture.
• Lentils and Corn Tortilla (Latin America): The combination of corn (a grain) and lentils provides complete protein, often seen in traditional Latin American dishes.

Importance of Jodi Dal for Vegetarians

For vegetarians, a balanced intake of protein is important. Unlike animal-based proteins, which usually contain all the essential amino acids, plant-based proteins often lack one or more of these amino acids. By understanding the science of pairing protein from legumes with grains or cereals, vegetarians can ensure they are eating a complete set of amino acids. This is especially important in countries like India, where vegetarianism is common and the foundation of many meals rests on lentils and rice.

Next time you enjoy a bowl of lentils, remember that while lentils are an excellent source of protein, it’s the combination of lentils with rice, wheat, or other grains that truly creates a complete, balanced protein profile. This simple yet powerful nutritional knowledge has been a part of traditional Indian cuisine for centuries and offers a practical solution to meeting our protein needs. So, be it dal-rice, hummus-pita, or dal-dhokli, the art of combining grains and pulses is a timeless recipe for health and nutrition.