Beans and legumes are a plant-based source of protein and fiber, and tend to be affordable and shelf-stable, making them an accessible everyday food.
Good options to know
- Lentils — cook quickly and are high in fiber and protein
- Chickpeas — versatile, and a good source of plant protein
- Black beans and kidney beans — high in fiber and useful in a wide range of dishes
- Edamame — a whole-soy option that’s a complete plant protein
Worth knowing
Combining beans with grains (like rice and beans) over the course of a day helps round out the amino acid profile for people relying heavily on plant proteins.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
