Protein shouldn’t blow your grocery budget. Beans and lentils provide affordable protein, fiber and essential nutrients at a fraction of what meat costs—often less than 50 cents per serving. portion (1). Whether you’re a college student stretching dollars, a family watching expenses, or simply looking to eat well without spending too much, canned beans and instant lentils are your secret weapons. Here’s everything you need to know to use these budget-friendly powerhouses.
Why beans and lentils are budget protein winners
The numbers tell the story: Dried beans cost between 10 and 20 cents per serving, while canned beans cost 25 to 40 cents per portion. Compare that to 80 cents to over $2 for a serving of meat, and the savings add up quickly (1). A family that eats beans once a week instead of meat can save nearly $65 a year just by making that single switch (4).
“Beans and lentils are one of the most cost-effective ways to meet your protein needs,” says Katherine Basbaum, RD, a dietitian with MyFitnessPal. “If you’re on a tight budget, replacing just one or two meat-based meals a week with bean-based meals can make a real difference to your grocery bill without sacrificing nutrition.”
Beyond the price tag, legumes deliver serious nutrition. Beans and lentils provide both protein and fiber – half a cup of cooked beans typically contains 7-8 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’s Dietary Guidelines, they’re uniquely positioned to help you meet multiple nutritional goals at once (6).
The durability makes them even more budget-friendly. Unopened canned beans will 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, which spoil quickly, legumes give you flexibility – they’re always there when you need them, reducing food waste and emergency withdrawals.
The Beginner’s Legume Tool Kit
Start with these budget-friendly basics:
Canned beans (choose 2-3 varieties to start with):
- Black beans – versatile for Mexican dishes, salads, burgers
- Chickpeas (garbanzo beans) – great for Mediterranean dishes, roasted snacks, hummus
- Pinto beans or kidney beans – perfect for chili, soups, rice bowls
Instant cooked lentils (choose 1-2 types):
- Brown or green lentils – keep their shape well; ideal for salads, soups, side dishes
- Red lentils – cook fastest (15-20 minutes); broken down to create creamy textures in curries and dals
Look for low-sodium or no-salt-added versions whenever possible. They give you more control over seasoning and help manage sodium intake. Store brands often cost less and taste just as good as name brands.
Basic preparation
Canned beans require minimal preparation, but a few simple steps improve taste and nutrition:
Emptying and rinsing: Empty the can into a colander or strainer and rinse under cold water for 30-60 seconds. This removes the thick, starchy preserving liquid and reduces sodium by about 41% (3).
Storage 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-boiled lentils only need a short rinse before cooking. Run them through a fine-mesh sieve and pick out any dirt or small stones. Unlike dried beans, lentils do not require soaking.
Quick-Cook lentils 101
Lentils are the fastest cooking legumes, ready in 15-40 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 the heat to a low simmer
- Cover and cook:
- Red/yellow lentils: 15-20 minutes (they break down and become creamy)
- Brown/green lentils: 20-30 minutes (they keep their shape)
- French (Puy) lentils: 25-35 minutes (firm texture, great for salads)
- Drain any excess water
Pro tips: Do not add salt until after boiling – it can make the skin tough. Add a bay leaf or aromatics such as garlic and onion to the boiling water for extra flavor. Keep heat low to prevent mushy lentils; gentle simmering preserves texture.
Store cooked lentils in the fridge for 4-5 days or freeze for up to 3 months.
Easy ways to use beans and lentils
The beauty of beans and lentils is their versatility. Here are simple ways to add them to everyday meals:
Toss in salads: Add rinsed canned chickpeas or cooked lentils to green salads or grain bowls for instant protein and shelf life.
Bulk up soups and stews: Stir in canned beans during the last few minutes of cooking. For dried lentils, add them directly to the pot and simmer until tender.
Make quick tacos or burritos: Heat canned black beans with cumin, chili powder and garlic for a light taco filling. Mash half of the beans for a creamier consistency.
Blend for dips and spreads: Puree chickpeas with tahini, lemon and garlic for hummus. Blend white beans with olive oil and herbs for a creamy topping.
Switch to minced meat: Use cooked brown lentils instead of half (or all) of the ground beef in tacos, pasta sauce or chili. Taste well with spices and aromas.
“One of my favorite tips for beginners is to start by adding beans to dishes you’re already making,” says Basbaum. “Toss chickpeas into your regular salad, serve a side of black beans at taco night, or add some lentils to your favorite homemade vegetable soup. You don’t have to completely overhaul your cooking—just improve what you’re already eating.”
Fry for crispy snacks: Toss drained chickpeas with oil and spices, then roast at 400°F for 30-40 minutes for a crunchy, high-protein snack.
Add to breakfast: Stir lentils into scrambled eggs, fold beans into breakfast burritos, or add them to savory oatmeal bowls.
Flavor combinations that work:
- Black beans + lime, cumin, coriander, jalapeño
- Chickpeas + lemon, garlic, tahini, paprika
- Lentils + ginger, curry, 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 adjust (5).
Can I use the liquid from canned beans?
Yes! The liquid (called aquafaba) can be used in cooking. It adds richness to soups and stews. Some people even use chickpea liquid as an egg substitute in baking.
Can I freeze beans and lentils?
Yes! Cooked beans and lentils freeze beautifully. Store in airtight freezer containers or bags (leave room for expansion) for up to 3-6 months. Thaw overnight in the refrigerator or add frozen directly to soups.
Bottom line
Beans and lentils are budget-friendly protein and fiber champions that cost pennies per serving. portion, keeps for years and requires minimal preparation. Start with a few canned bean varieties and one type of dried lentils, master the simple techniques of rinsing and cooking, and experiment with easy additions to meals you already make. Your wallet – and your body – will thank you.
The post Beans & Lentils for Beginners: A Starter Guide to Using Legumes for Affordable Protein and Fiber appeared first on MyFitnessPal Blog.