Greenwood says lentils are multipurpose legumes with protein, fiber, iron, and folate. Pulses report high complex carb content. Lentils "are easy to cook and incorporate into various dishes.
Greenwood says chickpeas give protein, fiber, and complex carbohydrates. The International Journal of Food Science & Technology revealed that vegetarians like chickpeas for protein.
Quinoa is gluten-free, has more amino acids, vital fatty acids, minerals, vitamins, dietary fibers, and carbs than other grains, according to Nutrients. Thus, superfood.
Greenwood says black beans have protein, fiber, and antioxidants. A Food Frontiers review found that black beans have potent antioxidants and reduce inflammation, diabetes, cancer, and cardiovascular disease.
Greenwood claims Greek yogurt has protein, probiotics, calcium, and vitamin B12. Greek yogurt provides the same nutrients as milk but more protein per serving, according to Frontiers in Nutrition.
Greenwood claims soybean-based tofu absorbs flavors. Tofu "versatile and takes on the flavor of the dish, so it can be used in desserts and savory items alike," Allen notes.
Greenwood claims soybean-based tofu absorbs flavors. Tofu "versatile and takes on the flavor of the dish, so it can be used in desserts and savory items alike," Allen notes.
Chia seeds are small but full of protein, fiber, omega-3 fatty acids, and antioxidants.
Sustainable Agriculture Reviews 42 reports 25% protein in hemp seeds. Greenwood calls them "a complete protein source and provide omega-3 fatty acids, fiber, and minerals like magnesium and zinc."
"Almonds provide protein, healthy fats, fiber, vitamin E, and magnesium," Greenwood says. Almonds "high in Vitamin E and can lower the risk of heart disease,"
"Peanut butter is delicious, contains protein, healthy fats, and vitamin E," says Greenwood. Nuts' protein, fat, and carbohydrates assist muscles and body function, according to Food Science and Human Wellness.
"Edamame are young soybeans that are high in protein, fiber, and folate," Greenwood explains. The Journal of Horticulture and Forestry says edamame has as many vitamins and macronutrients as grain soybean.
You may consume pumpkin seeds year-round. Plant Foods for Human Nutrition reports 29.8% fat, 58.8% protein, and essential minerals in pumpkin seeds.
You may consume pumpkin seeds year-round. Plant Foods for Human Nutrition reports 29.8% fat, 58.8% protein, and essential minerals in pumpkin seeds.
"Peas are a good source of protein, fiber, and vitamins," says Greenwood. The BJN lists minerals, starch, and phytochemicals. Many ways to consume peas.