The Power of Plant-Based Protein: A Guide to Lentils, Beans, Global Trends, and Culinary Delights

Lentils and beans are nutritional powerhouses, providing a rich source of plant-based protein, fiber, and essential nutrients. They're a staple in cuisines around the world, offering versatility and numerous health benefits. This guide explores some of the most popular lentils and beans, highlighting their key features and revealing the top exporting countries.

Lentils

Arhar Dal (Toor Dal)

Also known as Toor Dal, this yellowish-brown lentil is a popular variety in Indian cuisine. It has a slightly sweet and nutty flavor.

    • Health Benefits: Rich in protein, good for heart health (high fiber, low fat), may aid in weight loss (low calorie, high fiber).
    • Culinary Uses: Dal tadka, sambar, lentil-based dishes.
    • Key Highlights:
      • Origin: India, Myanmar, and Tanzania.
      • Global exports (2022): $2.2 billion.
      • India is the largest exporter, accounting for 36% of the global market share.

Masoor Dal (Red Lentils)

Also called red lentils, this lentil has a pinkish-red color and a sweet and nutty flavor.

    • Health Benefits: Good for digestion (fiber), may improve heart health (reduces blood pressure and cholesterol), rich in folate.
    • Culinary Uses: Soups, stews, curries, side dishes.
    • Key Highlights:
      • Origin: India, Canada, and Turkey.
      • Global exports (2022): $1.5 billion.
      • India is the largest exporter, accounting for 40% of the global market share.

Moong Dal (Mung Beans)

Also known as mung beans, this small green lentil is common in Indian and Chinese cuisine.

    • Health Benefits: Good for weight loss (low calorie, high protein/fiber), may improve digestion (fiber), rich in antioxidants.
    • Culinary Uses: Dal, khichdi, sprouts.
    • Key Highlights:
      • Origin: India, Myanmar, and Thailand.
      • Global exports (2022): $892 million.
      • India is the largest exporter, accounting for 41% of the global market share.

Urad Dal (Black Gram)

Also known as black gram, this small black lentil has a creamy texture and a mild flavor.

    • Health Benefits: Good for bone health (calcium and phosphorus), may aid in digestion (fiber), may improve heart health (reduces blood pressure and cholesterol).
    • Culinary Uses: Dal makhani, idlis, dosas.
    • Key Highlights:
      • Origin: India, Myanmar, and Brazil.
      • Global exports (2022): $732 million.
      • India is the largest exporter, accounting for 55% of the global market share.

Chana Dal (Split Bengal Gram)

This small yellow lentil has a slightly sweet and nutty flavor.

    • Health Benefits: Good for digestion (fiber), may improve heart health (reduces blood pressure and cholesterol), rich in protein.
    • Culinary Uses: Dal, soups, stews, side dishes.
    • Key Highlights:
      • Origin: India, Canada, and Turkey.
      • Global exports (2022): $596 million.
      • India is the largest exporter, accounting for 67% of the global market share.

Beans

Black Chickpea (Kala Chana)

Also known as Kala chana, this type of chickpea has a nutty and earthy flavor.

    • Health Benefits: Rich in protein, good for heart health (lowers cholesterol), may aid in weight management (high fiber).
    • Culinary Uses: Curries, salads, snacks.
    • Key Highlights:
      • Origin: India, Ethiopia, and Mexico.
      • Global exports (2022): $234 million.
      • India is the largest exporter, accounting for 80% of the global market share.

Horse Gram

A type of lentil with a nutty and earthy flavor.

    • Health Benefits: Rich in protein, may aid in weight management (high fiber), may have anti-diabetic properties.
    • Culinary Uses: Soups, stews, curries.
    • Key Highlights:
      • Origin: India, Sri Lanka, and Malaysia.
      • Global exports (2022): $54 million.
      • India is the largest exporter, accounting for 70% of the global market share.

Black-Eyed Beans (Lobia)

A creamy bean common in African and Southern United States cuisines.

    • Health Benefits: Rich in protein, good for heart health (lowers cholesterol), may aid in weight management (high fiber).
    • Culinary Uses: Stews, soups, salads.
    • Key Highlights:
      • Origin: Africa, Asia, and North America.
      • Global exports (2022): $137 million.
      • Nigeria is the largest exporter, accounting for 33% of the global market share.

White and Green Peas (Vatana)

A legume with a slightly sweet and nutty flavor.

    • Health Benefits: Rich in protein, may aid in weight management (high fiber), may have anti-inflammatory properties.
    • Culinary Uses: Curries, stews, soups.
    • Key Highlights:
      • Origin: India, Canada, and the United States.
      • Global exports (2022): $266 million.
      • Canada is the largest exporter, accounting for 36% of the global market share.

Chickpeas (Chole) / White Peas

 A versatile and essential ingredient for hearty and flavorful Indian cuisine.

    • Health Benefits:
    • Culinary Uses: Curries, stews, and soups. Also can be added to salads or used as a topping for baked potatoes.
    • Key Highlights:
      • Origin: India, China, and Myanmar.
      • Global exports of white peas in 2022: $96 million.
      • China is the largest exporter of white peas, accounting for 39% of the global market share.

Turkish/Dew Gram Beans {Matki or Moth Beans}

a small, oval-shaped legume that is commonly used in Indian and Middle Eastern cuisine.

    • Health Benefits: Rich in protein, High in fibre, Rich in vitamins and minerals.
    • Culinary Uses: ingredient for stews, curries, and salads
    • Key Highlights:
      • Origin: Turkey, India, and Ethiopia.
      • Global exports of Turkish/dew gram beans in 2022: $101 million.
      • Turkey is the largest exporter of Turkish/dew gram beans, accounting for 62% of the global market share.