Soya Beans & Tofu
This special member of the legume family is a particularly good protein-rich food and is rich in super nutrients called isoflavones, which are believed in part, to account for the lower rates of breast and prostate cancer in countries where soya beans are regularly eaten. Soya beans can be yellow, black, green or red, and all are really nutritious.
Soya beans are also good for lignans, other super nutrients which appear to have the ability to fight viruses, bacteria, and fungal infections. A 100g portion gives you 170 calories which is higher than other legumes, a fact which is accounted for by their higher fat content. Their combination of protein, soluble fibre and fat, makes them especially filling.