Polyphenols, plant-based compounds with anti-inflammatory and antioxidant properties, are abundant in lentils.
A half-cup serving of cooked lentils provides approximately 115 calories, 20 grams of carbohydrates, 9 grams of protein, 8 grams of fiber (approximately 34% of the daily value), and 0 grams of saturated fat.
There are numerous varieties of white beans that vary in size and flavor in subtle ways.
2. White Beans
A half-cup serving of white beans contains approximately 125 calories, 22 grams of carbohydrates, 9 grams of protein, 6 grams of fiber.
Black beans are nutrient-dense and packed with vitamins, minerals, and antioxidants.
3. Black Beans
They are high in protein and fiber, making them an excellent complement to any diet, particularly plant-based, flexitarian, vegan, vegetarian, or gluten-free diets.
They can be roasted, pan-fried, smashed, consumed chilled, pureed into hummus, or ground into flour for use in dough, pasta, and baked products.
Their high fiber content makes them an excellent addition to a diet for relieving constipation.
Pinto beans are among the most commonly ingested legumes, and this is for good reason.
5. Pinto Beans
In addition, they contain numerous micronutrients, such as magnesium, copper, thiamine, iron, potassium, and vitamin B6.
Red kidney beans, which are commonly used in chili, rice, and braised bean dishes, are a reliable source of iron from plants.
6. Red Kidney Beans
They contribute approximately 14 to 33% of the daily value per 1/2-cup serving, depending on age and gender.