Lentils

Per cup:

* 230 calories
* 1 g fat (0 g saturated)
* 16 g fiber
* 18 g protein

It’s probably no surprise that these hearty legumes are good for you. But when was the last time you ate any?

Why they’re healthy

Boiled lentils have about 16 grams of belly-filling fiber in every cup. Cooked lentils also contain 27 percent more folate per cup than cooked spinach does. And if you eat colored lentils— black, orange, red—there are compounds in the seed hulls that contain disease-fighting antioxidants, says Raymond Glahn, Ph.D., a research physiologist with Cornell University. Use them as a bed for chicken, fish, or beef—they make a great substitute for rice or pasta.

小扁豆

每杯中：

* 230卡路里
* 1克脂肪（0克饱和脂肪）
* 16克纤维
* 18克蛋白质

这些营养丰富的豆类对你有好处也许是不足为奇的。但是你上一次吃它们是什么时候？

为什么它们是健康的

没杯熟扁豆中含有大约16克腹部填充纤维。在每杯中，熟扁豆也比熟菠菜多含有27%的叶酸。康奈尔大学的研究生理学家雷蒙德格拉恩博士说，如果你吃有颜色的扁豆，如黑色、桔黄色或红色，在豆荚中的化合物富有抵抗疾病的抗氧化剂。把它们用作鸡肉、鱼肉或者牛肉的夹心，是大米和意大利面的很好替代物。