3. Legumes: The Versatile and Affordable Magnesium Powerhouses for a Plant-Based Diet
Black Beans: Black beans are a great source of magnesium, with one cup of cooked black beans providing about 120 mg of magnesium, or 30% of the daily recommended intake. In addition to magnesium, black beans are high in protein, fiber, and other essential nutrients like iron and potassium. They can be incorporated into a variety of dishes, such as tacos, burritos, salads, soups, and rice bowls, or mashed into a tasty dip.
Chickpeas: Chickpeas, also known as garbanzo beans, are another magnesium-rich legume. One cup of cooked chickpeas contains around 79 mg of magnesium, or 20% of the daily recommended intake. Chickpeas are also high in protein, fiber, and other vital nutrients like folate and iron. They can be used in a variety of dishes, such as hummus, falafel, salads, and stews, or roasted for a crunchy snack.
Lentils: Lentils are a versatile legume that is high in magnesium. One cup of cooked lentils provides about 71 mg of magnesium, or 18% of the daily recommended intake. Lentils are also an excellent source of protein, fiber, and other essential nutrients like iron and folate. They can be used in a wide range of dishes, such as soups, stews, salads, or as a protein-packed addition to rice and grain bowls.
Kidney Beans: Kidney beans are another great source of magnesium. A one-cup serving of cooked kidney beans contains about 74 mg of magnesium, or 19% of the daily recommended intake. Kidney beans are also rich in protein, fiber, and other essential nutrients like iron and potassium. They can be used in various dishes, such as chili, salads, rice bowls, and casseroles, or mashed and used as a base for bean dips. (3)
