Keep Legumes in the Pantry
A article about high-protein, high-fiber canned vegetables features insight from Clinical Professor and Chair for the Department of Interdisciplinary Health Sciences Mindy Haar, Ph.D. While canned food products might have a stigma of being less nutritious than their fresh-off-the-shelf counterparts, Haar confirms that certain canned veggies鈥攏otably, legumes鈥攁re an excellent choice to support a healthy meal. One cup of cooked chickpeas contains about 14.5 grams of protein, and a cup of cooked black beans provides about 15 grams. A cup of cooked lentils contains even more, nearing 18 grams of protein. Rich in fiber and nutrients like iron, folate, potassium, and magnesium, legumes help support blood sugar control, cholesterol management, and overall heart health while keeping you feeling full for longer.
鈥淐anned legumes like black beans, lentils, and chickpeas are great sources of plant-based protein, high in fiber, and good mineral sources,鈥� Haar says. 鈥淭hey are not only a side dish but can take the place of higher fat, lower fiber meat and poultry main course.鈥�
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