Protein is an essential nutrient for bone density, muscle, and skin health, it is a crucial component in every diet. If you’re following a plant-based diet, then beans and legumes are an excellent choice for you to get your protein in. There are a lot of beans and legumes out there, but which ones have the highest protein? Read on for Beans & Legumes: Top 5 High-Protein Varieties You’ll Love!
1. Boiled Green Soybean (Edamame)
Edamame is a world-famous plant-based protein source that has many benefits. It is rich in vitamins and minerals, high in fibre, it helps in lowering cholesterol levels, and of course, it is high in protein! 100g of edamame has about 18.2g of protein. It can be cooked via being boiled, steamed, or microwaved with just a little salt. There are some concerns around soybeans having a potentially suppressive effect on thyroid function and the possible triggering of an allergic reaction in some people. (We ourselves at Keep Fit Kingdom have not noted any negative or adverse reactions however.)
2. Split Peas
A food that is low in saturated fat, cholesterol and sodium. A great source of protein, thiamin, folate and manganese, and a very good source of dietary fibre. 100g of split peas will give you approximately 16g of protein. The high amount of fibre in split peas helps you become fuller, therefore aids in weight loss due to less calories actually being consumed. There are two types of split peas: yellow, which is less sweet and more starchy than the green variety. One great way to cook it is to make a split pea soup.
3. Chickpeas
Also known as garbanzo beans, everyone loves chickpeas! They are famed for their great nutritional benefits, but also, because there are endless ways to cook a delicious dish with chickpeas. Chickpeas provide for an excellent source of fibre and protein. Depending on the variety, you can gain approximately 15g of protein per 100g of chickpeas. A great and delicious dish to make with chickpeas is of course hummus. Learn how to make it in the video link above!
4. Lentil
A great choice of protein in a plant-based diet, being a nutrient-dense food, with high levels of fibre, calcium, magnesium, and folic acid, they are good for your cardiovascular system and bone density too. There is 9g of protein in 100g of lentil. One easy way to get the benefits of lentil is by adding it to your salad after boiling it until tender. Due to the high level of fibre, lentils have been sometimes been linked with upset stomachs. Do not consume if it causes you discomfort, try an alternative bean instead.
5. Pinto Beans
A common ingredient in Mexican and Brazilian cuisine, pinto beans can be eaten whole or mashed. It provides 9g of protein for every 100g, and a whole lot of other good nutrients such as iron and phosphorus. Being cheap and easy to prepare, makes it a perfect choice suitable for most people.
