Chickpeas and Lentils
Chickpeas (1 cup canned): calories 240, protein 12 g, fat 4 g, carbs 40 g Lentils (1 cup cooked): calories 240, protein 18 g, fat 1 g, carbs 40 g “Beans and legumes are nutrition superstars,” Duncan says. They contain protein, fiber, iron, magnesium, zinc, folate and even a little healthy fat. Chickpeas (aka garbanzo beans) are a convenient pantry staple that can be whipped into hummus, dumped into soups or roasted as a crunchy snack. And dry lentils cook quickly, so in about 20 minutes, you can have a protein-rich meat substitute, no pre-soaking required.