Plant protein in everyday cooking: chickpeas, lentils and lupins explained
Chickpeas, lentils and lupins are affordable sources of protein and fibre, with a long tradition in Portugal. Properly soaked and seasoned, they become tasty and versatile for hot and cold dishes, without needing complex techniques.
This article explains how to prepare each one, how long to cook them, how to season them and how to store them. Nutritional values are estimates calculated from the quantities given.
Chickpeas
Soaking: 12 hours in plenty of cold water with a bay leaf, in the fridge. They double in volume.
Cooking: 45-60 min in a regular pan, 20 min in a pressure cooker after the whistle, adding salt at the end to prevent tough skins. They should be tender but whole, not mushy. Test: crush easily between your fingers.
Seasoning: while hot, with olive oil, garlic, cumin and lemon. They absorb flavour better this way.
Storage: 4 days in the fridge with a little water, 3 months frozen. The cooking water keeps for 3 days and is useful for stews.
Lentils
Advantage: no soaking required, just a rinse.
- Red: 12-15 min, breaks down, ideal for creamy soup.
- Green or brown: 20-25 min, holds its shape, good for warm salads and stews.
- Black beluga: 22-28 min, firm, for cold salads.
Add salt halfway through cooking. If they turn out hard, the water may be too chalky or the lentils too old.
Lupins, the forgotten Portuguese classic
Ready-to-eat soaked lupins can be found in jars or pre-prepared in bulk. They are salty and firm, with around 16g of protein per 100g drained, according to INSA tables. Rinse them to reduce the salt, then season with oregano, garlic and lemon.
For dried lupins: soak for 24 hours with several water changes, cook for 60-90 min changing the water to remove bitterness, then store in a light 2% brine in the fridge for up to 7 days. A lengthy process, but traditional in the Alentejo.
Portuguese combinations that work
- Chickpeas with spinach and poached egg
- Green lentils with tomato rice and parsley
- Lupin salad with tomato, red onion and coriander
- Vegetable feijoada with chickpeas and cabbage
Realistic portions
A handful of cooked legumes, around 80-100g, per meal, as part of a balanced plate. Combine with vegetables and carbohydrates for satiety.
Common mistakes
- Cooking chickpeas without soaking → long cooking time, uneven texture.
- Adding salt at the start in very hard water → tough skins.
- Discarding soaking water without rinsing → keeps soluble anti-nutrients.