Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Protein shouldn’t bust your grocery budget. Beans and lentils provide affordable protein, fiber and essential nutrients at a fraction of the cost of meat, often less than 50 cents per serving (1). Whether you’re a high-spending student, a spending-watching family, or just looking to eat well without spending too much, quick-cooking canned beans and lentils are your secret weapons. Here’s everything you need to know to confidently use these budget-friendly powerhouses.
Why Beans and Lentils Are Budget Protein Winners
The numbers speak for themselves: dried beans cost between 10 and 20 cents per serving, while canned beans cost between 25 and 40 cents per serving. Compare that to 80 cents or more than $2 for a serving of meat, and the savings add up quickly (1). A family eating beans once a week instead of meat could save nearly $65 a year just by making this simple swap (4).
“Beans and lentils are one of the most cost-effective ways to meet your protein needs,” says Katherine Basbaum, RD, registered dietitian at MyFitnessPal. “If you’re on a tight budget, replacing one or two meat-based meals per week with bean-based meals can make a real difference on your grocery bill without sacrificing nutrition.”
Beyond their price, legumes offer serious nutrition. Beans and lentils provide both protein and fiber: a half-cup of cooked beans typically contains 7 to 8 grams of protein and 7 grams of fiber. They are also excellent sources of iron, folate, potassium and magnesium (5). Because they count as both vegetables and protein foods in the USDA dietary guidelines, they are uniquely positioned to help you meet multiple nutritional goals at once (6).
The shelf life makes them even more economical. Unopened canned beans last 2-5 years when stored in a cool, dry place (2). Dried beans and lentils last even longer and maintain their quality for years if stored properly. Unlike fresh produce or meat that spoils quickly, legumes give you flexibility: they’re always there when you need them, reducing food waste and emergency grocery shopping.
The Legumes Toolkit for Beginners
Start with these economic basics:
Canned Beans (choose 2-3 varieties to start):
- Black beans – versatile for Mexican dishes, salads and burgers
- Chickpeas (garbanzo) – perfect for Mediterranean meals, roasted snacks, hummus
- Pinto beans or kidney beans – perfect for chili, soups and rice bowls
Quick-cooking lentils (choose 1-2 types):
- Brown or green lentils – retain their shape well; ideal for salads, soups, side dishes
- Red lentils – cook fastest (15-20 minutes); break down to create creamy textures in curries and dals
Look for low-sodium or no-added-salt versions when possible. They give you more control over seasoning and help manage sodium intake. Store brands often cost less and taste as good as name brands.
Basics of preparation
Canned beans require minimal preparation, but a few simple steps improve flavor and nutrition:
Drain and rinse: Empty the can into a colander or strainer and rinse it under cold water for 30 to 60 seconds. This eliminates the thick, starchy canning liquid and reduces sodium by about 41% (3).
Storing after opening: Transfer leftover beans to an airtight container (not the metal can) and refrigerate. For longer storage, freeze beans in freezer-safe containers or bags.
Quick-cooking lentils only need a brief rinse before cooking. Pass them through a fine-mesh strainer, discarding any debris or small stones. Unlike dried beans, lentils do not require soaking.
Quick Cooking Lentils 101
Lentils are the fastest cooking legumes, ready in 15 to 40 minutes depending on the variety – no soaking required.
Basic cooking method:
- Rinse 1 cup lentils in a fine mesh strainer
- Add to a pot with 3-4 cups of water (you will drain the excess later, like pasta)
- Bring to a boil, then reduce heat to low and simmer
- Cover and cook:
- Drain any excess water
Pro tip: Only add salt after cooking, this can toughen the skin. Add a bay leaf or aromatics like garlic and onion to the cooking water for added flavor. Keep the heat low to prevent the lentils from becoming mushy; gentle simmering preserves texture.
Store cooked lentils in the refrigerator for 4 to 5 days or freeze them for up to 3 months.
Easy Ways to Use Beans and Lentils
The beauty of beans and lentils is their versatility. Here are easy ways to add them to everyday meals:
Add to salads: Add rinsed canned chickpeas or cooked lentils to green salads or grain bowls for instant protein and staying power.
Increase soups and stews: Stir in canned beans during the last minutes of cooking. For dried lentils, add them directly to the pot and simmer until tender.
Make quick tacos or burritos: Reheat canned black beans with cumin, chili powder and garlic for an easy taco topping. Mash half the beans for a creamier texture.
Mix into dips and spreads: Puree the chickpeas with the tahini, lemon and garlic for the hummus. Toss white beans with olive oil and herbs for a creamy spread.
Replace with minced meat: Use cooked brown lentils in place of half (or all) ground beef in tacos, pasta sauce or chili. Season well with spices and aromatics.
“One of my favorite tips for beginners is to start by adding beans to dishes you’re already making,” says Basbaum. “Put chickpeas in your regular salad, serve a side of black beans at taco night, or add lentils to your favorite homemade vegetable soup. You don’t need to completely overhaul your cooking, just improve what you’re already eating.”
Roast for crispy snacks: Toss drained chickpeas with oil and spices, then roast at 400°F for 30 to 40 minutes for a crunchy, protein-rich snack.
Add to breakfast: Stir lentils into scrambled eggs, stir beans into breakfast burritos, or add them to tasty oatmeal bowls.
Flavor combinations that work:
- Black beans + lime, cumin, coriander, jalapeño
- Chickpeas + lemon, garlic, tahini, paprika
- Lentils + ginger, curry powder, coconut milk, tomatoes
- White beans + rosemary, garlic, olive oil, parmesan
Frequently Asked Questions: Canned Beans and Lentils
Will beans and lentils cause gas?
Beans contain oligosaccharides, complex sugars that can cause gas when they ferment in the digestive tract. You can try digestive enzyme supplements or gradually increase your bean intake to allow your gut to adapt (5).
Can I use the liquid from canned beans?
Yes! The liquid (called aquafaba) can be used in cooking. It adds body to soups and stews. Some people even use chickpea liquid as an egg substitute in their baked goods.
Can I freeze beans and lentils?
Yes! Cooked beans and lentils freeze wonderfully. Store in airtight containers or freezer bags (leave some room for expansion) for up to 3 to 6 months. Thaw overnight in the refrigerator or add frozen directly to soups.
The essentials
Beans and lentils are cost-effective protein and fiber champions that cost pennies per serving, keep for years, and require minimal preparation. Start with a few varieties of canned beans and one type of dried lentil, master simple rinsing and cooking techniques, and experiment with easy additions to meals you already prepare. Your wallet and your body will thank you.
The position Beans and Lentils for Beginners: A Starter’s Guide to Using Legumes for Affordable Protein and Fiber appeared first on MyFitnessPal Blog.
