Beans and Legumes

Beans and legumes are excellent plant protein sources to include in your salad. Beans and legumes are high in dietary fiber, protein, B vitamins, and other minerals and nutrients. According to some evidence, they may help lower blood sugar, improve heart health, and maintain a healthy gut.

In addition to vitamins, minerals, and fiber, a 1-cup (172-gram) serving of cooked black beans and kidney beans provides over 15 grams of protein. You may either use canned beans or prepare them yourself. To make your own, put dried beans in a big pot with an inch of water and cover them with an inch. Bring to a boil, then reduce to low heat and cook for one to three hours, or until the beans are tender.