What to Eat With Lentils for Complete Protein?

December 5, 2025 •

4 min read

Lentils are an affordable and versatile source of plant-based protein, with a cup of cooked lentils providing approximately 18 grams of protein. However, lentils are not a complete protein on their own, as they are low in the essential amino acids methionine and cysteine.

Quick Summary

Lentils can be combined with other foods like grains, nuts, and seeds to form a complete protein, which contains all nine essential amino acids. Classic pairings include lentils with rice or whole-wheat bread, while incorporating dairy or eggs also creates a complete protein profile. This guide explores various simple and delicious combinations to maximize the nutritional benefits of lentils.

Key Points

Combine with Grains: Pairing lentils with grains like rice, quinoa, or whole-wheat bread provides the missing amino acids, creating a complete protein.
Add Nuts and Seeds: Toasted seeds (like pumpkin or sesame) and nuts (walnuts, almonds) are rich in methionine and can be sprinkled over lentil dishes.
Mix with Dairy or Eggs: For non-vegans, combining lentils with dairy products like yogurt or with eggs ensures a complete protein source in a single meal.
Vary Your Diet: You don't need to combine complementary proteins in one sitting; simply eating a variety of plant-based protein sources throughout the day is sufficient.
Try Classic Combinations: Time-tested pairings like Indian Dal-Chawal (lentils and rice) or Middle Eastern Mujadara (lentils and bulgur) naturally form a complete protein.
Embrace Modern Recipes: From lentil and quinoa bowls to lentil stews with yogurt, modern recipes make getting a complete protein from lentils both easy and delicious.

Understanding Incomplete and Complete Proteins

To understand what to eat with lentils, you first need to know about amino acids. Proteins are made of 20 different amino acids, nine of which are essential, meaning the body cannot produce them and they must come from food. A "complete protein" contains all nine essential amino acids in sufficient quantities.

Lentils are famously rich in protein and fiber, but they are considered an "incomplete protein" because they are low in the sulfur-containing amino acids methionine and cysteine. Fortunately, creating a complete protein is simple by combining lentils with foods rich in these amino acids. The myth that complementary proteins must be eaten in the same meal has been debunked; you simply need to consume a variety of protein sources throughout the day. However, pairing them together in a single dish makes balancing your meals easier and more delicious.

Pairing Lentils with Grains

One of the most traditional and effective ways to create a complete protein is by pairing lentils with grains. Grains are rich in the methionine that lentils lack, creating a perfectly balanced combination.

Lentils and Rice (Dal-Chawal): This classic Indian pairing is a time-tested way to get a complete protein. For maximum nutrition, opt for brown rice, which offers additional fiber and minerals.
Mujadara (Lentils and Bulgur): A staple Middle Eastern dish, Mujadara combines lentils with bulgur wheat and caramelized onions for a savory and nutrient-dense meal.
Lentil and Quinoa Bowl: Quinoa is one of the few plant-based foods that is a complete protein on its own, but pairing it with lentils provides an extra protein boost. Toss cooked lentils and quinoa with roasted vegetables, lemon vinaigrette, and fresh herbs.
Whole Wheat Bread with Lentil Soup: Serving a hearty lentil soup with a slice of whole-wheat bread is a simple and effective combination that provides all essential amino acids.

Combining Lentils with Nuts and Seeds

Nuts and seeds are another excellent source of methionine, making them a perfect complement to lentils. They also add a pleasant crunch and healthy fats to any dish.

Lentil Salad with Toasted Seeds: Mix cooked, cooled green or brown lentils with chopped vegetables and a generous sprinkle of toasted pumpkin, sunflower, or hemp seeds.
Hummus with Sesame Seeds (Tahini): While hummus is made from chickpeas, a related legume, the principle is the same. The combination of legumes and sesame-based tahini creates a complete protein. Apply this idea to lentils by topping a lentil dip with tahini.
Lentil Soup with Nut Topping: Finish a bowl of lentil soup with a swirl of nut butter or a sprinkle of toasted walnuts or almonds.

Incorporating Lentils with Other Protein Sources

While vegans and vegetarians can easily combine lentils with other plants, those who eat dairy or eggs have even more straightforward options, as these are complete protein sources on their own.

Red Lentil Dahl with Eggs: Prepare a creamy red lentil dahl and serve it with a soft-boiled or fried egg on top for a comforting, protein-rich meal.
Lentil and Halloumi Salad: Toss cooked green lentils with pan-fried halloumi cheese and a lemon-dill dressing for a savory, complete protein salad.
Lentil Stew with Yogurt: Add a dollop of Greek yogurt or a swirl of tahini-yogurt sauce to a warm bowl of lentil stew. This adds creaminess and completes the amino acid profile.

Plant-Based vs. Complete Protein Sources


Feature	Plant-Based Protein	Complete Protein	Animal-Based Protein
Primary Sources	Legumes (lentils, beans), grains, nuts, seeds, vegetables	Quinoa, soy (tofu, tempeh), buckwheat, nutritional yeast	Meat, poultry, fish, eggs, dairy
Completeness	Often incomplete; must be combined to get all essential amino acids	Contains all 9 essential amino acids in a single source	Contains all 9 essential amino acids in a single source
Example Pairing	Lentils with rice or seeds	Quinoa and black beans	Chicken and lentils
Nutritional Profile	High in fiber, complex carbs, vitamins, and minerals	Balanced amino acid profile; may also be high in fiber and micronutrients	High in protein; can be high in saturated fat and cholesterol

Conclusion

While lentils are not a complete protein on their own, achieving a complete protein is easy by combining them with other foods. Whether paired with grains like rice and quinoa, nuts and seeds such as pumpkin and sesame, or dairy and eggs, lentils can be a nutritional cornerstone of a balanced diet. By using simple food combinations, you can unlock the full spectrum of essential amino acids and create delicious, filling, and healthy meals. Experiment with these pairings to find your favorite combinations and enjoy the many health benefits lentils have to offer.

How to Get All Essential Amino Acids

Creating complete proteins with lentils is easier than you think. Focus on pairing them with complementary foods to ensure you get all nine essential amino acids. The key is to consume a variety of protein sources throughout the day, so don't stress about combining them perfectly in a single meal. Classic pairings like lentils and rice or lentils and whole wheat are reliable methods for achieving a complete protein profile, especially for those on plant-based diets. For a complete list of vegan sources of methionine, see https://vegfaqs.com/vegan-food-sources-methionine/.

Frequently Asked Questions

No, you don't need to combine them in the same meal. The body maintains a pool of amino acids, so eating a variety of different protein sources throughout the day is sufficient to meet your needs.

Lentils are low in the sulfur-containing amino acids methionine and cysteine. This is why they need to be paired with other foods to form a complete protein.

Yes, all types of lentils (brown, green, red, etc.) are considered incomplete proteins because they are low in the same key amino acids. However, their specific protein content varies slightly by type.

Some plant-based foods that are complete proteins on their own include quinoa, soy products (tofu, tempeh, edamame), buckwheat, and chia seeds.

While vegetables provide some protein and nutrients, most are also incomplete proteins. You still need to combine lentils with a food rich in methionine, such as grains, nuts, or seeds, to get all essential amino acids.

Yes, lentils and rice form a classic complete protein combination. Lentils provide the amino acid lysine, while rice is rich in the methionine that lentils lack, creating a balanced profile.

Nuts and seeds, particularly Brazil nuts, pumpkin, sesame, and hemp seeds, are high in the amino acid methionine. Combining them with lentils provides the full spectrum of essential amino acids.