Trader Joe’s has earned a reputation for selling unique and tasty products, but one section of the store that deserves a special shout out is their spice and seasoning collection. That’s because these aren’t your usual salt-and-pepper fare. Trader Joe’s spices are versatile, international, affordable, and are among the easiest ways to add variety to your meals and enhance flavor.

Spices and seasonings are, simply put, low-effort, high-impact culinary essentials, and TJ’s has mastered this niche. Here’s our guide to the 15 best spices from Trader Joe’s.

1. Everything But the Bagel Sesame Seasoning Blend

If you love a good everything bagel, but don’t always want to be weighed down by an entire bagel, this will change your world. Inspired by the savory, garlicky flavor of the beloved everything bagel, this seasoning blend has salt, sesame seeds, poppy seeds, and dried minced onion and garlic. This cult favorite blend amps up the flavor of…well, everything: eggs, avocado toast, hummus, Greek yogurt-based dip, roasted vegetables, grilled chicken, soup — you name it.

2. 21 Seasoning Salute

Trader Joe’s 21 Seasoning Salute is a pleasantly potent mix of 21 different spices and herbs, including onion, black pepper, celery seed, cayenne pepper, basil, thyme, oregano, rosemary, and garlic (to name a few). It’s perfect for seasoning meat, vegetables, and soups, and it’s also versatile enough to sprinkle atop an omelet or add to a salad dressing. The best part? There’s zero grams of salt, so you can reduce your sodium intake without sacrificing taste.

3. Mushroom and Company Multipurpose Umami Seasoning Blend

If you’re not yet familiar umami, the savory “fifth taste” of foods, prepare to be amazed. Trader Joe’s Umami Seasoning Blend is a savory, earthy, slightly spicy mix that includes kosher salt, dried onion, ground mustard seed, porcini mushroom powder, crushed red pepper, black pepper, and thyme. The flavor is a smooth, rich addition to soup broths, sauces, and meat rubs, and you could also dust it over roasted veggies and pizza crusts. It’s not called a “multipurpose blend” for nothing — the versatility is legit!

4. Seasoning Salt

Why use regular salt when you can you this cool seasoning salt? This all-purpose savory seasoning brightens the flavor of most any dish. It’s a simple, but mighty blend of sea salt, granulated onion and garlic, celery seed, paprika, and dry mustard, plus a bit of ground nutmeg to balance out the saltiness. Use it as the base for salad dressings, sauces, and meat marinades, or sub it in for regular salt and pepper on sautéed veggies and scrambled eggs.

5. South African Smoke Seasoning Blend

When you’re tired of your usual rotation of spices, look to this smokey seasoning. It’s a delicious blend of African-grown, slow-smoked paprika and sea salt, garlic, and basil. The smoky paprika gives it a flavor similar to bacon, which makes it an excellent addition to grilled or barbecued meat, creamy pasta, and egg dishes.

6. Chile Lime Seasoning Blend

Trader Joe’s Chile Lime Seasoning Blend takes everyday dishes to a whole new spicy and refreshing level. Made with sea salt, chile pepper, red bell pepper, and lime juice power, it’s the ideal balance of spicy and citrusy. Use it on tacos, salads, grilled fish, chicken, or baked potatoes. Or, add a few shakes to popcorn, sliced cucumber, or fresh watermelon and mango for an invigorating, salty snack.

7. Onion Salt

Homemade onion dip is made easy with this Trader Joe’s Onion Salt! This savory mixture includes granulated onion and garlic, plus minced onion, kosher salt, green onion, and dried chives. The possibilities with onion salt go beyond just dips: use it to season taco meat, hamburgers, or steak, sprinkle it on baked potatoes, eggs, and roasted veggies, blend it into hummus, or use it to bake your own oniony crackers or bread.

8. Dukkah

Originating from Egypt, this nut and spice blend is designed for bread-dipping purposes. It contains almonds, sesame seeds, fennel seeds, coriander, anise seeds, and kosher salt for a spicy, rich taste. Go the classic route and dip a thick slice of bread in a bit of olive oil and dukkah, or add a pinch of dukkah to hummus or salad dressing to give an extra kick of flavor.

9. Vegan Chicken-less Seasoning Salt

Although chicken salt started as a food trend at fish and chip shops in Australia, it has now taken the world by storm. Trader Joe’s is bringing this food craze into homes across the U.S. with its Vegan Chicken-less Seasoning Salt, made with sea salt, onion and garlic powder, turmeric, and a few other spices. It mimics the taste of chicken bouillon, but doesn’t use any animal products so our friendly herbivores can still enjoy it. Sprinkle this seasoning over some freshly made french fries or use it to spruce up any vegetable dish!

10. Everything But the Elote Seasoning Blend

There’s something so comforting about a fresh ear of corn that’s hot off the grill and smothered in spices. Now, it’s easier than ever to channel your inner elotero and make the delicious seasoned corn on the cob at home! Like the Everything But the Bagel blend, Everything But the Elote seasoning has everything you’d want on your elote — chile pepper, parmesan cheese, chipotle powder, cumin, dried cilantro and a couple other additions from Trader Joe himself. If you’re not a huge fan of corn but still love the taste of this irresistible seasoning, sprinkle it onto some popcorn or even chicken for a nice kick!

11. Nori Komi Furikake

We’re taking a trip around the world with Trader Joe’s Nori Komi Furikake made with dried nori seaweed, sesame seeds, salt, and kelp powder. This Japanese multi-purpose seasoning is popularly used in rice bowls and other traditional dishes like udon and ramen, but you can mix it in with some eggs, rice, or popcorn. It adds a nice crunchy texture to otherwise soft food like tofu, and the sesame seeds serve as the perfect aromatic to let everyone in the house know that you’re whipping up something delicious.

12. Italian Style Soffritto Seasoning Blend

Very rarely do you get a seasoning that can really do it all, but Trader Joe’s has concocted this herby and savory seasoning that you can throw on just about anything. It’s got crispy onions, tomatoes, garlic, red peppers, and three herbs — everything you could possibly ask for in a seasoning. Bring the warmth of authentic Italian cooking right to your kitchen by putting this in some pasta sauce, roasted meats and veggies, and even dips and salads.

13. Cuban Style Citrusy Garlic

The name Citrusy Garlic might seem self-explanatory, but its combination of garlic, onion, lemon, lime, red pepper and 13 other seasonings hits at least three taste buds and smacks the olfactories with a combo that’s tangy, spicy, and savory. Where TJ’s Chile Lime seasoning is more chili forward, this blend takes its citrus content to 11, testing the tongue’s tolerance for tartness and brightening up the aromatics of anything it touches.

14. Cheesy Seasoning Blend

Upgrade everything from your main entrees to your midnight snacks with Trader Joe’s Cheesy Seasoning Blend. Made up of powdered Cheddar cheese, garlic powder, onion powder, rosemary, and oregano, this flavorful seasoning can add a touch of cheesy goodness to popcorn, eggs, pastas, and more.

15. Green Goddess Seasoning Blend

Give your meals the Green Goddess treatment with this seasoning blend. Made of onion, salt, pepper, garlic, and four greens — dried chives, dried green onion, spinach powder, and dried parsley  — this blend promises a kick of herby-freshness. Add to vegetables, proteins, or use this seasoning to create your own Green Goddess dressing. 

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Fruit blended into a protein smoothie makes a shake for weight loss taste great without having to be sweetened with nut milk containing added sugar, flavored yogurt, honey, or some other sweetener. But like any sweetener, fruit contains sugar, so if you add too many high-sugar fruits into your smoothie, you can still spike your blood glucose.

So, fruit smoothies can be a slippery slope for people hoping to lose weight. That’s why many of our medical review board dietitians offer caveats when their clients look to smoothies to help them slim down. Protein smoothies are best used as meal replacements, rather than snacks, since your ultimate goal is achieving a calorie deficit by the end of the day. But as substitutes for meals, smoothies should contain fewer calories than the meals they replace.

Julie Upton, MS, RD, co-founder of Appetite for Health Consulting, is one of the registered dietitians on our board who shuns smoothies for weight loss. “Eat your calories, rather than drink them,” she advises. Drinks can be loaded with calories that you don’t realize are there as you’ll learn by reading 40 Drinks You Should Never Drink After 40.

Registered dietitian nutritionists Tammy Lakatos Shames, RDN, CDN, and Lyssie Lakatos, RDN, CDN, known as The Nutrition Twins, agree that whole fruits trump those blended into smoothies. They warn that overloading a smoothie with too much fruit could turn your health drink into a calorie bomb. “Drinking your calories isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day,” they say.

As long as you are careful about the ingredients that go into your smoothie, and about the size of the portion you consume, fruit-based smoothies still can be part of an effective weight-loss strategy. The key is keeping track of the number of calories your ingredients contribute. To that end, it’s helpful to shun high-calorie bananas and avocados and favor low-calorie, low-sugar fruits with a high-water content to provide sweetness without the heavy calorie load. Here are the fruits you should be adding to your smoothies, and for more on how to eat healthy, don’t miss The #1 Best Juice to Drink Every Day, Says Science.

An apple is an ideal take-along snack. For one, it won’t crush in your backpack the way grapes and berries can. And if you eat the skin, it is rich in fiber, which makes an apple a “low-GI” food. “GI” stands for glycemic index, a scale from 0 to 100 that shows how much a food will raise blood sugar within two hours of eating it. At a GI of 36, apples are pretty low. Eating an apple whole is the best way to reap its weight-loss benefits. But blending apple chunks in a smoothie isn’t a bad second choice. A red delicious apple contains about 62 calories and 12 grams of natural sugar.

Blueberries contain more antioxidants than any other popular smoothie fruit. One called pterostilbene, which is similar to the resveratrol in grapes, has been shown to stimulate liver cells to help break down fat and cholesterol, according to USDA scientists. One cup of blueberries contains just 64 calories and 9.3 grams of sugars and a bushel full of nutrients, including fiber. You can’t go wrong popping a handful in your daily smoothie or munching on them as a snack. The anthocyanins that give blueberries their deep blue color are powerful phytochemicals associated with better weight maintenance and reduced risk of type 2 diabetes and heart disease, according to Advances in Nutrition.

RELATED: Secret Effects of Eating Blueberries, Says Science

Ripe, juicy cantaloupe is nearly 90% water and rich in dietary fiber, which makes it an ideal fruit for your weight-loss-promoting smoothie as long as you don’t load up your shake with high-calorie add-ins, including nut butters. One cup of cantaloupe contains 12.6 grams of sugars and 60 calories, which isn’t much for all of the nutrients, including beta-carotene, folate, vitamin C, and potassium you’re getting.

If you haven’t tried cherries in your smoothie, you’re missing out; they’re delicious. Just don’t forget to pit them, first. Tart cherries in particular are a terrific weight-loss fruit because not only are they low in calories and sugar (a half-cup contains just 48 calories and 10 grams of sugar), but they are rich in antioxidant compounds called anthocyanins that combat the free radicals that contribute to various chronic inflammatory diseases related to obesity. A review of the health benefits of cherries in the journal Nutrients found that consumption of cherries reduced exercise-induced muscle soreness and loss of strength, blood pressure, and arthritis, improved sleep, and lowered very-low-density lipoprotein, the worst type of bad cholesterol, and triglycerides.

It’s not the most popular smoothie fruit, but it’s worth trying. Kiwi is a good source of fiber, delivering at least 3 grams of dietary fiber per serving, which can help lower the impact of the fruit’s sugar on blood sugar. But don’t peel the fruit; most of the fiber is found in the brown skin. Cut it into chunks and blend it well in a blender. Small studies suggest that regular consumption of kiwifruit can reduce body fat mass and lower blood pressure. A serving of kiwi contains 64 calories and 9 grams of sugars.

A 12-week study involving 91 obese patients demonstrated the potential for eating fresh grapefruit as a potent weight loss strategy. The research in the Journal of Medicinal Food showed that people who ate half of a fresh grapefruit before meals lost an average of 3.5 pounds in 12 weeks. The subjects’ insulin response improved as well, the study found. So, if weight loss is your goal, you might try keeping halves of grapefruit at the ready at mealtimes. Another option: make a grapefruit-based smoothie for a meal replacement. A half-cup of grapefruit sections with juice contains just 37 calories and 8.5 grams of sugars.

RELATED: Surprising Side Effects of Eating Grapefruit, According to Dietitians

Nature’s candy is loaded with vitamin C for immune-system strength, and it’s high in water content and fiber, making it a great fruit for weight maintenance. Strawberries have 49 calories, 7 grams of sugars and about 3 grams of fiber per 1 cup serving. Raspberries are even lower in sugar at just 2.6 grams per 57-calorie, ¾-cup serving. They don’t last long in the fridge so keep your freezer stocked with a bag. Frozen berries (strawberries, raspberries, blackberries, and blueberries) are just as nutritious as fresh ones.6254a4d1642c605c54bf1cab17d50f1e

Watermelon is an example of a fruit that has a high glycemic index but is actually fine for people who are overweight or have high blood sugar because it is high in water content and fiber and low in carbohydrates. A 2019 study in the journal Nutrients compared overweight people who ate daily snacks of watermelon or low-fat cookies for four weeks. The researchers found that the watermelon made the subjects less hungry after eating and by the end of the trial decreased body weight, body mass index, blood pressure, and waist-to-hip ratio. A cup of watermelon delivers just 45 calories and about 9 grams of sugars. Check out these 8 Best Smoothie Recipes for Managing Blood Sugar.

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If you’re looking to add a touch of rustic charm to your living room, there are many things you can do. There are endless possibilities, from adding natural elements like wood and stone to incorporating earthy colors and textures. This article will discuss six things you can add to your living room for a rustic look. So whether you’re just starting or wanting to give your living room a little refresh, read on for some inspiration. Let’s get started.

1. Add Contemporary Furniture With A Rustic Twist

One way to add a rustic touch to your living room is by incorporating contemporary furniture with a rustic twist. This can be anything from a modern coffee table made of reclaimed wood to an upholstered sofa with distressed leather. You can also add contemporary drink display cabinets and sideboards in rustic materials like stone or driftwood. The key is to mix and match different elements to create an eclectic and unique space.

When choosing contemporary furniture, it is important to consider the overall aesthetic of your living room. Opt for furniture with clean lines and natural materials if you want a more rustic look. For a more modern take on rustic style, go for pieces with metal accents or glass detailing. And if you’re looking to add a pop of color, consider using upholstered furniture in rich earth tones like deep green or burgundy.

2. Incorporate Natural Elements

Incorporating natural elements is another way to add a rustic touch to your living room. This can be from using reclaimed wood for your coffee table or sideboard to adding a stone fireplace or wooden beams on the ceiling. You can also bring in nature by adding houseplants or natural fibers for your rugs and curtains. The key is to use these elements to feel organic and not forced.

For example, consider adding rustic metal sconces on either side if you have a stone fireplace. Or, if you’re using reclaimed wood for your coffee table, pair it with a contemporary metal base. And if you’re adding houseplants, choose ones that are native to your area or have a rustic appearance.

3. Bring In Earthy Colors And Textures

Another way to create a rustic living room is by bringing in earthy colors and textures. This can be anything from rich jewel tones like deep green and burgundy to adding texture with wool blankets and cowhide rugs. You can also add visual interest by incorporating different patterns and textures into your space. For example, pair a striped rug with a floral print sofa or mix and match different woods for your furniture.

The key is to create a cohesive look by using colors and textures that complement each other. For example, if you’re using earthy tones, use a mix of light and dark colors to add depth and interest. And if you’re incorporating different textures, be sure to balance them out, so they don’t feel overwhelming.

4. Use Rustic Accessories

There are different ways you can add rustic accessories to your living room. One way is to use metal accents like copper or brass. You can also add stone or wood elements, like a stone lamp or a wooden tray. Another option is to use vintage pieces, like an antique mirror or clock. The key is to choose accessories that complement the overall style of your living room.

If you have a modern living room, you can add a rustic twist with metal accents and vintage pieces. Or, if you have a more traditional space, you can use stone or wood elements to add a touch of rustic charm.

5. Create A Focal Point

When decorating any room, it’s important to create a focal point. This is the one element that will draw the eye and set the tone for the space. In a rustic living room, a good focal point can be anything from a fireplace to an accent wall. If you have a fireplace, consider adding rustic sconces or a mantel. If you have an accent wall, you can use reclaimed wood or stone to create a statement.

Ensure that you choose a focal point that complements the overall style of your living room. For example, if you have a modern space, you can use an accent wall of reclaimed wood.

6. Add Rustic Lighting

Lastly, one of the most important elements in any room is lighting. And when it comes to rustic style, you should keep a few things in mind. First, you want to use light fixtures with a natural or organic feel. This can be anything from using mason jars as sconces to using wood beams as chandeliers. You can also use candles to add a warm and inviting glow to your living room.

Just be sure that you don’t go overboard with the lighting. You want to create a cozy and comfortable space, not one that feels like a campground. You can also add dimmers to your light fixtures to create a softer, more romantic ambiance.

There you have it! These are just a few ways you can add a touch of rustic charm to your living room. Remember to keep things cohesive by choosing colors, textures, and accessories that complement each other. And don’t forget to create a focal point that will draw the eye and set the tone for the space. With these tips, you’ll be well on your way to creating a rustic living room that you and your guests will love.

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Romance isn’t just for Valentine’s Day—it should be an everyday part of your relationship. But as couples grow older, it can be challenging to find the time and energy to maintain that spark. It isn’t always easy to keep things fresh and exciting when you have kids and jobs; this post has some ideas on how you can add more romance into your relationship.

Make Some Time For Romance

One of the simplest ways to add more romance into your relationship is to take some time. Whether you’re looking for a way to reconnect after a long day, or want to show your partner how much you care, making time for romance is vital.

Even though it might be tough to find that time when you have kids and jobs, you need to show that you care about one another. If your partner wants to go out on a date and enjoy themselves, don’t hesitate! You should always put in the effort to know they are loved and cared for. Plus, spending quality time together will show that you still love and care about each other.

Surprise Each Other With Unexpected Gifts

Surprising your partner with a gift is always a good idea. You’ll have fun picking out something for them, and they’ll feel special when they open it. Even better, you don’t have to spend much money to get a thoughtful present! Think about what your partner loves and find ways to incorporate that into your gift.

Don’t forget about the little things like making their bed or picking up their favorite drink from the store. It doesn’t take much time or money, but it will make them feel loved and appreciated.

Dedicate Time To Spending Together

One of the easiest ways to add romance into your relationship is to spend time together. Spend evenings enjoying a home-cooked meal, going on romantic walks together, or seeing a show. You and your loved one need to have things just for the two of you. Carve out some time in your week to spend quality one-on-one time with each other.

Talk It Out

It doesn’t have to be a deep, meaningful conversation every time. Sometimes it can just be about your day or something you saw on TV. This is an excellent way to start the dialogue and get things flowing again.

Try Something New

One way to add some excitement to your relationship is by trying something new. Whether you try a new restaurant, go on a bike ride, or take up a new hobby together, the change of scenery will be refreshing and make memories.

You don’t have to do something drastic like move or buy each other expensive presents. You can enjoy simple things like going to museums, playing video games, or cooking together. Just try something new every so often and see where it takes you!

Change Up The Routine

While sex is a natural way to add more romance to your relationship, finding the time and energy can be challenging. But that shouldn’t mean your relationship has to feel routine. Try to incorporate different things into the bedroom to help you relight your passion for each other. You can introduce toys and sensual massage oil or use different types of erotic materials if you wish.

Outside of the bedroom, try setting aside some time each day to spend together. It could be as simple as taking a walk with your partner in the morning or evening or cuddling up on the couch while watching TV.

Another way to add more romance into your relationship is by trying something new. Whether you want to try something out of the box, like getting Thai massages or going on a wine tour, or experimenting with cooking different foods together, making time for something new will help spice things up in your relationship.

Improve Communication

One of the best ways to add more romance into your relationship is to improve communication. Whether in the bedroom or simply day-to-day conversations, touch can make or break your relationship. The key to successful communication is being open and honest with each other. You should never have anything to hide in a relationship.

Communication also improves intimacy between couples. If you want to feel more connected, talking about important things to both of you can do wonders for your relationship.

While it is natural to expect that your relationship will change with time, that doesn’t automatically mean you lose the romance of the early days. You simply need to work on making time for it in your life.

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Are you trying to learn about healthy seeds? Then, you’ve come to the right place.

Seeds are the start of a healthy plant, so it’s no wonder that they’re packed with fiber, healthy fats, protein, and various vitamins and minerals.

Of course, not all seeds are edible. Some are too hard for humans to digest, and some are poisonous.

However, the ones you can eat should make up for it. Below are six healthy seeds you should be eating right now, plus some recipe ideas.

1. Chia Seeds

Chia seeds contain omega-3 fats and fiber, plus they contain minerals like iron, calcium, magnesium, and zinc.

While you can simply sprinkle chia seeds over oatmeal or salad and call it a day, these tiny, healthy seeds are much more versatile.

According to Quyen Vu, culinary nutrition specialist for Beachbody, “They are my favorite because you can add them to all sorts of baked goods to healthify a recipe. In vegan baking, 1 tablespoon of chia seeds plus 3 tablespoons of warm water can replace an egg. In pie crusts, muffins, and other batter, chia seeds add stability, structure, and texture.”

To try this at home, make Raspberry Muffins with Chia Seed to get a surprising crunch from moist muffins.

Then, there’s chia seed pudding, a dessert-like breakfast trend that’s all over social media.

Just add chia seeds to yogurt and water or a milk of your choice, let it sit overnight, and voilá, wake up to silky, sweet chia seed pudding.

From banana cream pie to coconut mango, these 7 Easy Chia Pudding Recipes show that an easy breakfast doesn’t have to be boring.

2. Pumpkin Seeds

In addition to healthy fats and fiber, pumpkin seeds contain zinc, an antioxidant that protects against inflammation.

Enjoy pumpkin seeds as a light snack, or use them as crouton replacement in salads like we did in this Roasted Pumpkin Salad with Lentils.

“For freshness, it’s best to buy pumpkin seeds unshelled and raw at the store. You can roast them in the oven or pan and add your own spices and salt to the mix. For sweetness, try adding cinnamon and a little honey,” Vu recommends.

3. Hemp Seeds

Hemp seeds contain a good mix of omega-6 and omega-3 fats along with a host of important vitamins and minerals.

You can eat them raw, roasted, or cooked, and fear not — there’s no THC in properly cleaned hemp seeds despite being in the same family as cannabis.

Vu says, “Hemp seeds are great in smoothies for a nutty but not overwhelming taste. Add them to overnight oats for a fiber and healthy fat boost.”

4. Flax Seeds

Flax seeds are a source of alpha-linolenic acid (ALA), a plant-based type of omega-3 fats.

Unfortunately, their tough, fibrous outer shells seal in the omega-3 fats, and we can’t easily digest them.

If you want to unlock all that nutritious fat, blend flax seeds into smoothies using a high-power blender.

“Adding flax seeds into smoothies gives them a thicker mouthfeel, making the smoothies feel more satisfying to drink,” says Vu.

She recommends buying whole flax seeds because the pre-ground ones oxidize too quickly.

5. Sunflower Seeds

Sunflower seeds are one of the best sources of vitamin E (a 2 Tbsp. serving contains 3.1 mg vitamin E, which is considered an excellent source).

These healthy seeds can be enjoyed as a standalone crunchy snack or as a topping for salads.

You can use sunflower seeds, along with pumpkin, flax, and chia, to make this hearty Super Seeded Paleo-Friendly Bread.

6. Sesame Seeds

Sesame seeds have a nutty, slightly sweet flavor that’s distinct in some Asian dishes. You can mix sesame seeds with other seeds to make a tasty Spiced Seeds mix, great for an on-the-go snack.

Or try making Super Seed Energy Bars, perfect for a post-hike treat.

Nutrition for 6 Healthy Seeds

Is it OK to eat seeds every day? Yes. Even if you’re trying to lose weight, seeds are a nutrient-dense food.

You gain a lot of valuable vitamins and minerals for the calories that you “spend.”

Which seed is healthiest or best for weight loss?

We think you can eat any of these healthy seeds (in reasonable portions) as long as you like them.

As the chart below shows, the seeds are pretty similar, except for chia and flax, which are highest in fiber.

Or hemp and flax, which are highest in omega-3 fats.

You can also get fiber, and omega-3 fats from other foods, so don’t obsess over the differences too much.

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

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Love legumes? Bookmark this list of the healthiest beans! Beans and their legume cousins are largely unsung nutritional heroes.

“Beans have so many nutritional benefits,” says Krista Maguire, R.D., C.S.S.D., nutrition manager at Beachbody.

“They contain fiber and plant-based protein, which can help keep you feeling full and satisfied,” she explains. “In addition, they are rich in iron, magnesium, and folate,” all essential micronutrients.

They’re also affordable and versatile. You can use beans in stews, casseroles, and stir-fry. You can also blend them into creamy soups or dips.

Get to know all of your legume options.

Fun Fact: All beans are legumes, but not all legumes are beans. Legumes are plants that produce seeds or fruit inside a pod. This class of vegetables includes beans, chickpeas, lentils, peanuts, and peas, among many others.

“They all have their own star power,” says Maguire.

Here’s what you need to know about each of the healthiest beans.

1. Chickpeas

Per half-cup of these cooked legumes, you’ll get:

• 135 calories
• 7 grams of protein
• 2 grams of fat
• 22 grams of carbohydrates
• 6 grams of fiber

Chickpeas can do so much more than make delicious hummus.

These legumes are “very malleable in terms of their flavorings,” says Dana Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at the Ronald Reagan UCLA Medical Center.

They’re also hardy enough to add to salad or bake in the oven for a crispy little treat, she adds.

For a new way to enjoy them, try our chickpea curry or maple-chai roasted chickpeas.

2. White Beans

White beans are impressively versatile. Sure, you can add them to soup and chili, but try something outside of the box.

Mushroom and white bean meatballs are a surprisingly meaty vegetarian option, and this white bean and roasted red pepper hummus will change how you look at the dip.

Enjoy a half-cup serving of white beans in either of these recipes for:

• 125 calories
• 9 grams of protein
• 0 grams of fat
• 22 grams of carbohydrates
• 6 grams of fiber

As tempting as it is to dish up more, stick with a half-cup serving of beans when you’re adding legumes to your diet.

Eating too many too quickly “can cause some discomfort to those who aren’t used to eating a lot of fiber or beans in particular,” warns Maguire.

3. Black Beans

Don’t be scared to buy in bulk. Bags of dried black beans are cheap, and prepping them isn’t as hard as you think.

“If you have the time to soak them overnight, that is the traditional way to prepare dried beans,” explains Hunnes.

Once you’ve soaked them for 24 hours and drained the water, boil or simmer them until they become soft.

It’s not a deal-breaker if you don’t have time to soak them, though. Just rinse them and get them boiling.

A half-cup serving of black beans provides:

• 113 calories
• 8 grams of protein
• 0 grams of fat
• 20 grams of carbohydrates
• 8 grams of fiber

Try black beans in our fiber-packed corn and black bean salad, or throw some in your chicken burrito bowl to stay full for hours on your busiest days.

Black beans are also an excellent way to bulk up a salad.

4. Red Kidney Beans

“All beans are incredibly healthy,” says Hunnes, but kidney beans may be at the top of the list if you were to try to rank them.

That’s because “the darker the bean, the more naturally occurring healthy plant-nutrients (phytonutrients) are in it,” she explains.

These beans hold up well in turkey or vegetarian chili recipes and are even sturdy enough to set and forget in the slow cooker.

(Only use canned or pre-cooked kidney beans in slow cooker meals; these beans must be boiled before consuming.)

Dish yourself up a half-cup of kidney beans for:

• 113 calories
• 8 grams of protein
• 0 grams of fat
• 20 grams of carbohydrates
• 7 grams of fiber

5. Lentils

If you’re prioritizing protein, look no further than this legume.

Lentils “pack a huge nutritional punch in such a small package,” says Maguire, “and often have slightly more protein than beans.”

Dish up a half-cup serving for:

• 115 calories
• 9 grams of protein
• 0 grams of fat
• 20 grams of carbohydrates
• 9 grams of protein

Try them in a rainbow lentil bowl or lentil lime salad for a filling meal year-round.

Once the temperature plunges, cuddle up with a bowl of our lentil soup for healthy comfort.

Whipping up these recipes is easy since lentils don’t take as long to cook and often don’t need to be soaked before cooking like beans, adds Maguire.

6. Soybeans

You may have heard that plant protein isn’t “complete” protein, which just means it doesn’t contain all nine essential amino acids.

Soybeans, though, are a complete protein.

We like packing edamame with cherry tomatoes and parmesan cheese as a midday snack that’s easy to meal prep.

Toss shelled edamame into salads or use as toppers for grain bowls. That’s not all though.

“They can be roasted into a peanut-like crunchy texture” for an addictive snack, says Hunnes.

You can also blend them with a bit of oil and salt for a spin on traditional hummus. One half-cup shelled edamame will deliver:

• 94 calories
• 9 grams of protein
• 4 grams of fat
• 7 grams of carbohydrates
• 4 grams of fiber

7. Pinto Beans

Chili is a classic preparation for these legumes, but there are plenty of delicious ways to enjoy pintos even when the weather is hot.

Pintos make great homemade refried beans and add heft to quick lunchtime salads. Just a half-cup serving bolsters your meal with:

• 123 calories
• 8 grams of protein
• 1 gram of fat
• 22 grams of carbohydrates
• 8 grams of fiber

Don’t be afraid to go for canned versions, either.

“I strongly recommend them if you do not have the time to prepare your own dried beans,” says Hunnes.

If possible, choose low-sodium or no-salt-added canned beans, but otherwise, you can rinse them before eating, she adds.

8. Split Peas

You may have walked by this lesser-known legume at the grocery store hundreds of times — make this the time you add it to your cart.

“These green and yellow split peas are the ones often used to make pea protein powder,” Maguire explains, meaning they’re a good source of plant-based protein.

In a half-cup serving, they pack:

• 116 calories
• 8 grams of protein
• 0 grams of fat
• 21 grams of carbohydrates
• 8 grams of fiber

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

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