Beans are very flexible, healthy, and inexpensive foods that you can eat. They are high in protein and fiber, low in fat, and packed with essential nutrients, making them a heart-healthy staple. As legumes, beans belong to a plant family that includes lentils, peas, and peanuts.
Beans are a good source of protein, but they don’t have all the essential amino acids. You can eat them with rice or whole grains to get all the amino acids you need. This article talks about the top 10 beans with lots of protein to help you get enough protein for the day and stay healthy.
Best Protein-Rich Beans
1. Soybeans
Soybeans are one of the few plant-based foods that offer complete protein, meaning they contain all nine essential amino acids. A half-cup of cooked mature soybeans has about 16 grams of protein, so it’s a great plant-based protein source.
Soybeans are incredibly versatile, and you can use them in various forms, including tofu, edamame, or tempeh. Add soybeans to soups, salads, or stir-fries for a high-protein meal. They also serve as a meat substitute in vegetarian dishes like meatless chili or soy-based burgers.
2. Black Beans
Black beans are a good source of protein, with over 7 grams in a half-cup serving when cooked. They have a tasty and strong flavor, and are commonly used in Latin American dishes like tacos, burritos, and salads.
You can also enjoy black beans in soups, stews, or even mashed into spreads for a protein-packed snack. Black beans pair well with rice, making this combination a complete protein source.
3. Kidney Beans
When cooked, kidney beans contain about 8 grams of protein per half-cup serving, making them one of the top protein-rich beans. Kidney beans are firm and slightly sweet. People like to add them to chili, soups, and stews.
For a yummy change, add kidney beans to rice dishes or Indian curries like rajma, which has red kidney beans, spices & tomato sauce.
4. Navy Beans
Navy beans are another protein-rich legume, delivering about 7.5 grams of protein per half-cup serving. These small, white beans have a mild, creamy texture and are commonly used in soups like navy bean soup or baked beans.
Navy beans taste light and go well with many different foods like vegetables, herbs, and spices. They are also perfect for adding protein to salads, stews, and casseroles.
5. Pinto Beans
Pinto beans offer nearly 8 grams of protein per half-cup serving. They are among the most widely grown beans and are well-known for their use in refried beans, a popular side dish in Mexican cuisine.
Pinto beans can be seasoned with chili powder, cumin, and other spices to enhance their flavor. They work well in soups, stews, or a standalone dish with a dash of hot sauce or salsa.
6. Lima Beans
Also known as butter beans, lima beans have a smooth, creamy texture and are an excellent source of plant-based protein, with more than 7 grams per half-cup serving. They have a delicate flavor that pairs well with various herbs and spices.
You can cook lima beans with garlic, onions & olive oil for a delicious side dish. They are also great in soups, stews, or combined with other vegetables for a hearty and nutritious meal.
7. Adzuki Beans
Adzuki beans, also known as red mung beans, are commonly used in Asian cooking and have around 9 grams of protein in a half-cup serving. These little red beans have a slightly sweet taste, which makes them great for both salty & sweet dishes.
In Japan, adzuki beans are often used to make anko, a sweet red bean paste, a popular filling for pastries and desserts. They can also be used in grain bowls, salads, or soups for an extra protein boost.
8. Fava Beans
Fava beans, or broad beans, provide more than 6 grams of protein per half-cup serving. These large, flat beans taste slightly grassy but turn creamy when cooked, making them perfect for dips and spreads.
Fava beans are delicious when mashed with olive oil, garlic, and herbs like parsley or mint. They can also be added to stews, soups, or salads to increase protein intake.
9. Lentils
Lentils may not technically be beans, but they belong to the legume family and are often used similarly. When you cook them, they have a lot of protein, with about 9 grams of protein in a half-cup serving.
Lentils are different colors like green, brown, and red. You can put them in soups, stews, or salads. They are also great for making vegetarian dishes like lentil burgers and lentil curry or even as a side dish with grains and vegetables.
10. Chickpeas (Garbanzo Beans)
Pack over 7 grams of protein per half-cup serving of chickpeas, or garbanzo beans of chickpeas or garbanzo beans. They are versatile and can be used in various dishes, from salads to stews and curries.
Hummus, a famous chickpea-based dip, is a delicious way to enjoy chickpeas. You can cook them in the oven for a crunchy snack or put them in grain bowls and soups for a meal with lots of protein.
Why Are Beans a Good Source of Protein?
Beans are a great way to get protein from plants because they have a lot of amino acids, which are important for making protein. Most beans don’t have all nine amino acids our bodies need, but we can combine them with foods like rice, grains, nuts, or seeds to get all the protein we need.
Beans are also low in fat, high in fiber, and rich in essential vitamins and minerals, making them a healthy addition to any diet. The fiber in them helps lower cholesterol and is good for your heart.
How to Cook Protein-Packed Beans
Dry beans are the healthiest option for getting the most nutrients from beans. To cook dry beans, wash them well and soak them in water overnight. You can also do a quick soak by boiling the beans for a few minutes & letting them sit for an hour before cooking.
Canned beans are a convenient option but may contain added sodium and preservatives. If you pick canned beans, wash them well before using them to get rid of extra salt.
Conclusion:
Adding beans to your meals can help you get more protein and enjoy tasty and healthy food. From soybeans to chickpeas, these protein-packed beans offer a variety of health benefits, including improved heart health, better digestion & sustained energy levels.
You can make your meals tastier and healthier by trying out different kinds of beans and recipes. Whether you want to reduce your reliance on meat or enjoy more plant-based foods, beans are a versatile & protein-rich option that will keep you feeling full & satisfied.
