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!



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!



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!



“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!



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!




August 19, 2022 — Alison Velázquez