Spilling
the Beans and some Legumes
Beans, lentils and other nutritious legumes are the best
sources of lean vegetarian protein. Beans are high in antioxidants, fiber,
protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans
regularly may decrease the risk of diabetes, heart disease, colorectal cancer,
and helps with weight management. Beans are hearty, helping you feel full so
you will tend to eat less.
They are nutrient dense and can be used in salads, soups, stews, pasta, side dishes and dips, or puree them for use as a fat replacement in baked goods. You can also boil them and keep it as nutritious as possible.
Beans have high fiber content which helps to fill you up so you eat fewer calories, making it easier to maintain a healthy weight.
Food
Item
|
Image
|
Quantity
(gram)
|
Protein
(gram)
|
Calorie (kcal)
|
Dietary Fiber (gram)
|
Protein/100 Cal
|
Black Beans
|
 |
100g
|
8.86
|
132
|
8.7
|
6.71
|
Kidney Beans
|
 |
100g
|
8.67
|
127
|
6.4
|
6.82
|
Chickpeas
|
 |
100g
|
8.86
|
164
|
7.6
|
5.40
|
Cowpeas
|
 |
100g
|
8.13
|
117
|
3.6
|
6.91
|
Lentils
|
 |
100g
|
9.02
|
116
|
7.9
|
7.77
|
Lima Beans
|
 |
100g
|
7.80
|
115
|
7.0
|
6.78
|
Moth Beans
|
 |
100g
|
7.54
|
105
|
6.4
|
7.38
|
Peanut
|
 |
100g
|
13.50
|
318
|
8.8
|
4.25
|
Soy Beans
|
 |
100g
|
16.64
|
173
|
6.0
|
9.61
|
Peanut Butter
|
 |
100
|
25
|
588
|
6
|
4.25
|
Speaking of beans, a friend of ours has also started an online bean bag store for people in Bangalore. So i anyone wants bean bags in bangalore please visit www.furnishmeup.com
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