Greenwood says lentils are multipurpose legumes with protein, fiber, iron, and folate. Pulses report high complex carb content. Lentils "are easy to cook and incorporate into various dishes.
Chickpeas have protein, fiber, and complex carbohydrates," explains Greenwood. The International Journal of Food Science & Technology found vegetarians like chickpeas for protein.
Quinoa has fiber, amino acids, iron, magnesium, and gluten-free. Quinoa is gluten-free, includes more amino acids, vital fatty acids, minerals, vitamins, dietary fibers, and carbs than other grains.
Black beans have protein, fiber, and antioxidants. A Food Frontiers review found that black beans have potent antioxidants and reduce inflammation, diabetes, cancer, and cardiovascular disease.
Greek yogurt has protein, probiotics, calcium, and vitamin B12," says Greenwood. According to Frontiers in Nutrition, milk helps muscles, while Greek yogurt has more protein and nutrients per serving.
Tofu, made from soybeans, absorbs tastes nicely, Greenwood says. Tofu is "versatile and takes on the flavor of the dish, so it can be used in desserts and savory items alike.
Tempeh is a soy-based protein like tofu," adds Greenwood. "It is fermented, which enhances its digestibility and offers additional health benefits, such as probiotics.
Chia seeds are small but full of protein, fiber, omega-3 fatty acids, and antioxidants," says Greenwood. These minerals have "antioxidant capacity, and hypotensive, hypoglycemic.
A complete protein source and provide omega-3 fatty acids, fiber, and minerals like magnesium and zinc.
Almonds provide protein, healthy fats, fiber, vitamin E, and magnesium," Greenwood says. Allen says almonds are "high in Vitamin E and can lower the risk of heart disease.