Food to be eaten three times per week

The Benefits of Eating Legumes

Legumes are essential parts of healthy diet as they're high in fiber, protein, minerals and B vitamins. It is recommended to eat them at least three servings of beans, lentils or peas each week.

Black-Eyed Peas

One cup of cooked black-eyed peas has 11 grams fiber and 13 grams protein. They're often teamed up with pork or bacon but they can also be used in soups and salads.

Chickpeas

They're often served as a side dish, but their nutty flavour makes them perfect for snacks and topping salads. One cup of chickpeas has over 14 grams protein and 12 grams fiber.

Green Peas

One cup of peas provides five grams fiber and about 6 grams protein. They are low in calories compared to other legumes when one cup cooked peas has only 83 calories. Fresh peas are delicious, but it's a good idea to keep a bag or two of frozen peas on hand, they're so easy to prepare.

Navy Beans

Navy beans are the small white beans with a mild flavor. They are best in purees, stews, and soups. One cup of Navy beans has 15 grams protein and 19 grams fiber.

Cranberry Beans

They have soft texture and cook in less than an hour. One cup provides 17 grams protein and 15 grams fiber.

Kidney Beans

One cup of kidney beans has 17 grams protein and over 16 grams fiber.

Lima Beans

They have smooth texture and they can be prepared for side dish or with soup and salads One cup has 15 grams protein and 13 grams fiber.

Lentils

They are packed with protein and they need 20 minutes to be cooked.

Fava Beans

You need to strip them from their shells and then remove their tough coatings. One cup of fava beans provides 13 grams protein and nine grams fiber.

Sources:

https://www.verywellfit.com/luscious-legumes-to-add-diet-2507024?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=15788179&utm_term=list_gl_ot_vft-default

https://eatingrules.com/how-to-cook-dried-beans/