10 High Protein Beans to Include In Your Diet
Beans, the unassuming yet extraordinary legumes, have long been celebrated for their nutritional prowess. Beyond their diverse flavours and culinary versatility, some varieties stand out for their high protein content, making them an invaluable addition to any diet. From black beans to chickpeas, these high protein beans offer a delightful blend of taste and health benefits.
Black Beans
Protein Content: Approximately 15 grams per cooked cup
Calories: Around 227 calories per cooked cup
Black beans, with their deep, rich colour and earthy flavour, are a stellar source of protein. Packed with fiber and antioxidants, these legumes also boast essential nutrients like folate and magnesium. Incorporating them into soups, salads, or as a side dish can elevate both taste and nutritional value. Additionally, black beans are known for their role in promoting heart health and regulating blood sugar levels.
Chickpeas (Garbanzo Beans)
Protein Content: Roughly 15 grams per cooked cup
Calories: Approximately 269 calories per cooked cup
Chickpeas, whether roasted for a crispy snack or blended into creamy hummus, are a nutritional powerhouse. Laden with protein and fiber, these beans aid in satiety and digestive health. Their versatility allows for inclusion in various cuisines, from Mediterranean salads to Indian curries. Moreover, chickpeas are a great source of plant-based iron, which is crucial for energy production and maintaining healthy red blood cells.
Lentils
Protein Content: About 17 grams per cooked cup
Calories: Around 320 calories per cooked cup
Lentils, with their rapid cooking time and adaptability to diverse dishes, are a protein-rich gem. These legumes come in various colours and offer an abundance of protein, fibre, and essential minerals like iron and folate. They’re perfect for soups, stews, and even veggie burgers. Lentils also play a significant role in supporting heart health and weight management due to their high fibre content.
Kidney Beans
Protein Content: Approximately 15 grams per cooked cup
Calories: Roughly 225 calories per cooked cup
Kidney beans, renowned for their robust flavour and firm texture, contribute significantly to protein intake. They’re laden with antioxidants and are a great source of vitamins and minerals, including potassium and B vitamins. From chili to bean salads, these beans are a staple in many cuisines. Kidney beans also contain a substantial amount of folate, which is essential for DNA synthesis and repair.
Cannellini Beans
Protein Content: About 17 grams per cooked cup
Calories: Around 245 calories per cooked cup
Cannellini beans, also known as white kidney beans, offer a creamy texture and mild flavour. Alongside their protein content, they provide ample fiber and essential nutrients like iron and magnesium. These beans shine in Mediterranean dishes and hearty soups. Additionally, cannellini beans are known for their ability to stabilize blood sugar levels and improve digestive health.
Pinto Beans
Protein Content: Roughly 15 grams per cooked cup
Calories: Approximately 245 calories per cooked cup
Pinto beans, with their mottled appearance and earthy taste, are a staple in Mexican and South western cuisines. Not only are they a protein powerhouse, but they’re also rich in fiber, aiding in digestive health. Enjoy them in burritos, salads, or as a side dish. Pinto beans are also a good source of folate, copper, and manganese, which support metabolic processes and bone health.
Navy Beans
Protein Content: Around 20 grams per cooked cup
Calories: Approximately 255 calories per cooked cup
Navy beans, named for their association with the U.S. Navy, boast a high protein content and are loaded with fiber. They offer an array of vitamins and minerals, including manganese and phosphorus. These beans complement soups, casseroles, and bean dips splendidly. Navy beans are particularly beneficial for maintaining healthy bones and promoting cardiovascular health due to their high magnesium content.
Lima Beans
Protein Content: Approximately 15 grams per cooked cup
Calories: Roughly 218 calories per cooked cup
Lima beans, with their buttery texture and delicate flavour, add a protein punch to meals. They’re packed with dietary fiber, aiding in digestion, and offer essential nutrients like manganese and folate. These beans work well in stews and succotash dishes. Lima beans are also known for their ability to promote satiety and assist in weight management.
Adzuki Beans
Protein Content: About 17 grams per cooked cup
Calories: Around 294 calories per cooked cup
Adzuki beans, commonly used in Asian cuisine, deliver ample protein and are a great source of iron. Their slightly sweet flavour and versatility make them suitable for both savoury and sweet dishes. Enjoy them in soups, desserts, or as a side dish. Adzuki beans are particularly valued for their role in kidney health and detoxification processes.
Mung Beans
Protein Content: Roughly 14 grams per cooked cup
Calories: Approximately 212 calories per cooked cup
Mung beans, with their small size and mild taste, pack a protein punch and are low in calories. They offer fiber and essential nutrients like potassium and magnesium. These beans are a staple in Asian cuisine, used in soups, stir-fries, and salads. Mung beans are also known for their antioxidant properties, which help in reducing inflammation and boosting the immune system.
Conclusion
Incorporating high -protein beans into your diet not only elevates the nutritional content of your meals but also introduces a spectrum of flavours and textures. Whether you savour them in traditional dishes or experiment with new recipes, these legumes stand as an essential cornerstone of a healthy and diverse diet.
