Legumes are a key source of plant-based protein in the Mediterranean diet; one cup of cooked beans, lentils or peas contains about 15 grams of protein just under a quarter of the daily needs of an average adult.
One cup of legumes also contains about 13 grams of fiber, or roughly half of your daily recommended amount... Researchers have also linked legumes to improved blood sugar levels and reduced risks of coronary heart disease.
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