Beans, beans are good for your heart ...

Yes, you know that poem from childhood . Or perhaps you are of the "musical (or magical) fruit" school.
Legumes, if you please, are an amazing source of fiber and protein as well as packing a whole lot of nutrients into a small package.

 My favorite, and one of the most common, are kidney beans. One of my favorite ways of eating kidneys is with garbanzo's in salads ... a quick and easy way to kick up the daily protein intake.
Kidneys are also a great source for some hard to get micro-nutrients like folate (supports red blood cell production and helps prevent anemia), copper (an antioxidant and required for collagen production) and potassium (helps control blood pressure and promotes kidney health). Due to their high fiber content kidneys are a great benefit in controlling cholesterol and blood sugar levels (two things very near and dear to me).
Couple kidneys with whole grains and you have a complete protein source. Try simmering a can of low-sodium kidney beans with garlic and black pepper until they are soft enough to mash slightly with your potato masher.  Stir in a couple ounces of pepper jack cheese and make burritos with whole grain flour tortillas ... add some sliced onions and avocados and you got some good healthy eats!

... the more you eat the more you fart

the more you fart the better you feel

so eat you beans at every meal