Lovin' Legumes
Beans, lentils, peas, pulses, and so on are honestly such a superfood in my eyes! They are filling, delicious, and fueling. They all, naturally, have subtle flavors to them, so they take the flavor of whatever you cook them in - making them so versatile, you can make tons of recipes with them! If you’re new to the bean game, here is a quick overview of my fave kinds out there + how to eat them!
BLACK BEANS
A versatile source of fiber, protein, + folate
Serving: 1 Cup, Cooked
Calories: 227
Protein: 15.2 grams
Fiber: 15 grams
Folate (vitamin B9): 64% of the RDI
Iron: 20% of the RDI
Mix cooked black beans with corn, tomatoes, red onion, jalapeno, and cilantro for a protein-packed salsa!
LENTILS
A quick + easy vegetarian protein
Serving: 1 Cup, Cooked
Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Add lentils to any soup or stew for an added protein + fiber boost!
CHICKPEAS
“Garbanzo beans” are a great source of fiber + protein
Serving: 1 Cup, Cooked
Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Iron: 26% of the RDI
Roast chickpeas in the oven + add to any salad for a crunchy, fibrous alternative to croutons!
SOYBEANS + EDAMAME
The highest in protein, while also offering a multitude of other benefits
Serving: 1 Cup, Cooked
Calories: 298
Protein: 28.6 grams
Fiber: 10.3 grams
Iron: 49% of the RDI
Phosphorus: 42% of the RDI
Vitamin K: 41% of the RDI
Riboflavin (vitamin B2): 29% of the RDI
Folate (vitamin B9): 23% of the RDI
Edamame are just edible, immature soybeans. Try mixing them with cubed pecorino romano cheese, cannellini beans, olive oil, crushed garlic, rosemary, + salt for a fresh, summer bean salad!
Xoxo,
G