Legumes

Navy Beans

Navy beans are commonly found in baked beans and soups. To meet the recommended daily intake of 28 grams of protein, you’ll need about 1.5 cups of cooked navy beans.

Split Peas

A serving of 1.5 cups cooked split peas provides 28 grams of fibre per day. Split peas are useful for more than just soup. They also work well as a hummus-like spread or as a base for a curry dish.

Pinto Beans

To make refried beans or burritos, nothing beats creamy, delicious pintos. Pinto beans are also a great base for veggie burgers. 2 cups cooked pinto beans will provide you with the daily recommended fibre intake.

Kidney Beans

Kidney beans are popular in chili because they don’t mush during long cooking times. One cup of kidney beans contains 13.1 grams of fibre, so eat about 2 cups to meet your daily fibre requirements.

Soybeans

With 7.5 grams of fibre per cup, they are low in fibre when compared to other legumes. To meet the daily fibre recommendation, consume approximately 3.5 cups of cooked soybeans.

Lentils

Lentils, whether red, yellow, brown, or green, are high in fibre. To get the daily recommended fibre intake of 15.6 grams per cup, you’ll need about 2 cups of cooked lentils. Lentils are delicious in soups and as a base for veggie burgers.