Legumes fall into the vegetable category and are a type of edible seed pod that splits into two halves. Types of legumes include beans, lentils and peanuts. Versatile and nutritious, legumes provide fiber, folate, potassium and iron. Legumes are also recommended as a healthy alternative to animal-derived foods because of its high-protein content.
Beans
Beans are types of legume. Beans act as a significant source of protein. Protein makes up every cell, organ, muscle and tissue in the body. The protein in our body are constantly being broken down and replaced. We use the amino acids in foods to replace these vital proteins. Beans don't provide all of the essential amino acids and are considered an incomplete source of protein. However, eating a varied diet that includes foods such as starches and vegetables will help you meet all of your amino-acid requirements to repair and replace body proteins.
You can choose from a wide variety of beans that provide protein. Adzuki beans are a small red bean used in Japanese dishes. Each cup of cooked adzuki bean contains 17 g of protein. Black beans are commonly used in Mexican cuisine and served as a side dish or mixed with rice. A cup of cooked black beans contains 15 g of protein. Kidney beans can be added to soups and salads and have 13 g of protein in each 1-cup serving, cooked. You can add chickpeas to stews, casseroles and soups. A cup of cooked chickpeas contains 12 g of protein. Chickpeas can also be ground into a paste to make hummus. Hummus is an excellent source of protein with 19 g in each cup.
Lentils
Lentils are also a type of legume. Small in size and lens shaped, lentils can be eaten as a side dish or added to stews and soups. The two most common types of lentils are green and yellow lentils. Like beans, lentils don't contain all of the essential amino acids. One cup of cooked lentils contains 18 g of protein.
Peanuts
The composition of a peanut more closely resembles a tree nut and is often considered part of the nut family of foods. As a seed pod, peanuts are actually a type of legume. In addition to being a source of protein, peanuts also provide monounsaturated fats. Monounsaturated fats can lower blood-cholesterol levels and reduce your risk of heart disease. Because of their high fat content, peanuts are also high in calories. Thus, intake as a source of protein should be limited. One cup of raw Virginia peanuts contains 822 calories and 36 g of protein.
Peas
Peas also fall into the legume category. Peas are available whole and split and can be eaten as a side dish or added to soups. One cup of cooked whole green peas contains 8 g of protein. One cup of cooked split peas contains 16 g of protein.
Soybeans
Unlike other legumes, soybeans are the only common plant food that contains all of the essential amino acids, making it a complete source of protein. The amino-acid profile of the soybean is similar in composition to eggs, meat and milk. One cup of cooked mature soybeans contains 28 g of protein. One cup of green soybeans, also known as edamame, contains 22 g of protein. Soybeans can be made into a bean curd called tofu that is often used as a meat substitute in vegetarian dishes. A 1-cup serving of tofu contains 40 g of protein.
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