Every legume entry in the Typed food library. Each one is a full page: what it does, stage by stage, and what the evidence says.
- Adzuki BeansAdzuki beans are small red beans packed with fiber, iron, and folate — good nutrition that comes from eating the whole bean, not from a special powder or "detox" trend.
- Baked BeansFour point eight grams of fibre a hundred, for 91 calories. The tin is better than its reputation.
- BeanDried, fresh and canned beans look like different foods but mostly differ in how much water they hold.
- Black BeansA type of starch that reaches your colon mostly intact — which is the whole point.
- Black-Eyed PeasBlack-eyed peas aren't really peas — they're beans packed with fiber and plant protein, plus a B vitamin called folate that helps your body build new blood cells.
- Borlotti BeansBorlotti beans are a fiber and folate powerhouse, but eating them raw or undercooked can make you sick, so always cook them all the way through.
- Butter BeansA soft, buttery bean that must always be cooked — never eaten raw.
- Cannellini BeansCannellini beans are a fiber and plant-protein powerhouse — just be sure they're fully cooked, since raw beans can make you sick.
- ChickpeasA plant iron and protein source that also feeds your gut bacteria.
- DipA high-fat food where the fat is the good part — the salt is the part worth watching.
- EdamameYoung soybeans — a rare plant food with complete protein, from tofu’s source crop.
- Fava BeansFava beans are a hearty bean packed with protein, iron, and folate -- but if you carry a certain genetic trait, eating them can make you seriously sick.
- Great Northern BeansGreat Northern beans are a mild white bean packed with fiber and plant protein — filling, heart-friendly, and easy to cook once you know the soak-and-boil trick.
- Green LentilsGreen lentils are a small, cheap plant food loaded with iron and folate that digests slowly, so it keeps you full without spiking your blood sugar.
- Green PeasA legume eaten fresh like a vegetable, with surprisingly solid protein.
- HummusBeans and sesame paste team up in hummus to give your body a fuller set of protein building blocks than either one gives alone.
- Kidney BeansThe bean where cooking it properly genuinely matters for safety, not just texture.
- Legume PastaNearly three times the protein of white pasta and three times the fibre.
- LentilsA plant iron source without the oxalates that block spinach’s iron.
- Lima BeansLima beans are a filling, fiber-rich bean that helps keep blood sugar steady — just make sure they're fully cooked, not raw.
- LupinA bean that is mostly fibre and protein, with hardly any starch in it.
- Lupin BeansLupin beans are a super high-protein bean, but you can't eat them straight from the pod — they need a long soak to wash out bitter, unsafe compounds first.
- MisoMiso is fermented soybean paste that adds deep, salty-savory flavor along with gut-friendly bacteria and plant nutrients.
- Mung BeansMung beans are small green beans that cook fast, are gentle on digestion once cooked, and are loaded with fiber, protein, and folate.
- NattoNatto is sticky fermented soybeans loaded with vitamin K2, a nutrient that helps your body put calcium into bones instead of blood vessels.
- Navy BeansNavy beans are a small white bean that packs in more fiber than almost any other food - but they have to be cooked the right way to be safe and easy on your stomach.
- PeaLeft on the plant to mature and dry, a pea turns into something closer to a lentil than to the green peas in the freezer.
- PeanutsTechnically a legume rather than a tree nut — which matters for allergies.
- Pigeon PeasPigeon peas are small but mighty: full of fiber, protein, and iron, and you don't have to eat them with rice at the exact same moment for the protein to "count."
- Pinto BeansPinto beans are a cheap, filling food that's secretly packed with fiber, protein, and folate.
- Red LentilsRed lentils are a cheap, fast-cooking way to get iron, fiber, and protein — pair them with vitamin C to help your body absorb more of the iron.
- Roasted Soy NutsA crunchy handful of soy nuts packs more protein than most nuts, for a fraction of the fat.
- Soy MilkSoy milk is a plant milk with real protein, close to what you'd get from cow's milk, plus calcium and vitamin D when it's fortified.
- Soybeans (Dry)Soybeans pack complete protein like meat, plus special plant compounds — and no, eating them won't mess with your hormones.
- Split PeasOne of the highest fibre-to-calorie foods around, and it skips the overnight soak most dried beans need.
- Textured Vegetable Protein Soy GranulesThe packet says over half protein. That is the dry granule; soaking roughly triples its weight and thirds the number.
- Urad Dal (Black Gram)Urad dal is a small black bean packed with plant protein, iron, and folate — but you have to cook it well to unlock the good stuff.
- Wattleseed (Ground)A roasted, ground native seed used a spoonful at a time as a nutty, coffee-like flavouring.
- Yuba (Tofu Skin)Yuba is the skin that forms on hot soy milk — dried and eaten, it's one of the most protein-packed plant foods around.
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