LENTILS &

LEGUMES
MEAL PLANNING AND MANAGEMENT
PRESENTED BY GROUP B
CLASSIFICATION:
• Pea (green peas, chickpeas, black peas etc)
• Lentils (urad lentils, gram lentils, white lentils etc)
• Beans (green beans, lima beans, pinto beans etc)
• Peanuts
Pea:-
• Scientific name: Pisum Sativum
• Annual climbing plant
 Green peas:
• Good source of protein, fiber, vitamins C and E, zinc, and other
antioxidants that strengthen your immune system.
• 100 grams of green peas contains only 81 calories.
• Fresh/farmer’s market price:
100-160rs per kg
• Market price:
400-600rs for 500g
 Chickpeas:
White chickpeas:
• Rich source of vitamin A, C and E, magnesium, potassium, and fiber.
• Per 100g provides 210kcal
• Whole sale price:
200-300rs per kg
• Market price:
400-700rs per kg
Black chickpeas:
• Have low glycemic index and a high fiber content
• Contains 190kcal per 100g
 • Prices vary from 360-500rs per kg

Green chickpeas:
• Contains high fiber content
• Per 100g contains 364 kcal
• Fresh green chickpeas prices vary from 500-600rs per kg
Lentils:-
 Yellow gram lentils:
• Rich in fiber, folate, potassium, iron and vitamin B1
• Prices vary from 300-400rs per kg
 Split Red Lentil (Daal Masoor):
• Det Monte brand price for 500g is 130 and the whole sale price is also
same.
 Whole Red Lentil (Sabut Daal Masoor):
• from Mr.mart price for 500g is 110 and the whole sale price is 100.
 Black Urad Beans (Sabut Mash Daal):
• Ponam brand price for 500g is 160 and the whole sale price is 150.
White lentils:
Common name is Maash Dal. It is split and skinned black gram lentils. It's off-
white/ivory colored. Its has ability to help in digestion, boost energy, increase
the skin health and many others.has excellent antioxidant properties.
• Whole sale price: RS 300 per kg
• Market price: RS 320 per kg
Whole Daal mash (black ):
It has a low glycemic index and high dietary fibre content that may be
helpful as a good food substance for patients with diabetes and those on
weight control diets.
Whole sale price: RS 400 per kg
Urad split black daal:
Urad black dal holds a high protein value than most of the legumes. An
excellent source of dietary fiber, vitamin B complex, iron, copper, calcium,
magnesium, zinc, potassium, phosphorus which offers a myriad of healing
health benefits.
• Whole sale prices: RS 310per kg
Daal Moong:
• Improves Heart Health.
• Rich in potassium and iron.
• Whole sale: Rs 210 per kg
Del Monte Price: Rs 310 per kg
Split green lentil (sabz chilka daal):
• Rich in fiber, folate and potassium making them a great choice for the
heart and for managing blood pressure and cholesterol.
• Can be easily identified by their large and flat shape.
• Local market
280rs per kg
• Imtiaz mall
Price 200-255rs per kg
Whole green lentil:
• Lentils are low in sodium.
• Mckenzies whole green lentils Price: 300 pkr per kg in other stores and super
markets local.
• Imtiaz mall, Poonam brand price 500 g 80rs and per kg 350rs
Lima beans:
Brand: Del monte
Local market price: 100 pkr. 500g
Canned: 435 pkr
Red kidney beans:
Local market price: 270 pkr per kg
Canned: American garden 118pkr
Basically red kidney beans give us 120 kcal per serving.
Black eyed beans:
Local market: 320 pkr per kg
Canned: Great value 268.16 pkr
Net weight: 15oz
Pinto Bean:
Pinto bean is common variety of beans. They comprised of carbs, fiber and
proteins. They are rich source of vitamin B1.
• Canned pinto beans Meijier price is 320 pkr.
• Americana beans price is 325 PKR.
• Dry pinto beans price is 250 per kg.
Soya Beans:
• Soya beans are high in fiber and proteins rich.
• They are good source of omega 3 fatty acids.
• Source of antioxidants.
Soya beans price is 189 PKR per 250g. Different brands have different prices.
Total mart brand gives soya beans 1kg in price of 699.while green mart gives
1 kg in 499pkr.
Green beans:
• Contain a high amount of chlorophyll. May enhance fertility in women.
• Provides folate which helps with depression.
 • Wholesale price: Rs.70 per kg.
• In shops: Rs.90-120 per kg.
• In stores: Rs.150 per kg.
Black Beans:
• Black beans are rich in antioxidants, which can protect the cells in
your body and reduce your risk of conditions like heart disease and
cancer.
• Black beans provide you with Vitamin A, Vitamin C, Calcium, Folate,
Magnesium, Iron, Potassium, Black beans are full of protein. This beans
is not mostly used in Pakistan.
• In online stores black beans price 1800 per kg
Peanuts:
• Peanuts mainly provide the proteins and fats.
• The recommended limit for how many peanuts
per day is around 42 grams. This is about 16 peanuts
• Wholesale price :Rs.400-500 per kg
Imtiaz mall: Rs.700 per kg.
• U-mart: Rs.900 per kg.
THANKYOU!