Why it’s great: Like lentils, black beans are unprocessed and very high in plant protein. “This, in addition to their carbs, fiber, and antioxidants, makes black beans nutritional powerhouses,” says George. Even though they don’t have all the essential amino acids that make up a complete protein, a cup of black beans can have as much as 15 grams of protein and fiber.
Keep in mind: Many black beans come in tins filled with saltwater, which increases their sodium content quite substantially, warns George. It’s better to stick with organic options that are in tins containing unsalted water. To find these, look for cans with labels that say, “no salt added,” as those usually contain lower amounts of sodium.
Why it’s great: Did you know that if you combine chickpeas and brown rice, you get a complete protein because you’ll be getting all nine amino acids? Sounds like a good deal. But even on their own, chickpeas are star ingredients. A cup of garbanzos has about 35 grams of fiber, 39 grams of protein, making them a satiating option for any meal.
Keep in mind: The high carb and fiber content can lead to gas and other gastrointestinal issues in people with sensitive guts, as a lot of the sugars found in chickpeas are indigestible. If this is you, it’s probably better to skip chickpeas and go with other protein options, like tofu and tempeh, instead.