Why It Matters
Beans and lentils are one of the best deals in the whole grocery store. They’re the most protein-rich of all the plant foods, they’re loaded with fiber and other nutrients, and they cost a fraction of what animal protein does. That combination of plant protein and fiber makes them genuinely filling and satisfying, so even a small can stretches a long way. Whether you buy them canned for convenience or dried to save even more, they’re an easy, budget-friendly way to nourish yourself and the people you cook for.
What to Know
Why they earn a spot in your cart
Beans and lentils pack plant protein and fiber into one inexpensive package, which is exactly why they’re so filling. The fiber supports digestion and helps you feel full and satisfied, and the low cost makes them a friendly stand-in for pricier proteins any night of the week.
Canned or dried: pick what fits
- Canned beans are ready in minutes; choose low- or no-sodium versions and give them a quick rinse to lower the salt.
- Dried beans cost the least; most types soak about six hours or overnight before cooking, though lentils and split peas need no soaking at all.
- Cook a big batch on the stove, in a pressure cooker, or in a slow cooker, then freeze in small containers for fast future meals.
Simple ways to use them
- Build a grain bowl with a whole grain, some vegetables, beans, and a sauce you like.
- Stir them into soups, chili, and salads, or fold them into a whole-grain tortilla with salsa and vegetables.
- Mash chickpeas into hummus, or roast them for a crunchy snack.
- Swap pureed white beans in for some of the mayo in tuna or chicken salad.
Ease them in, at everyone’s pace. If beans are new to your table, start small: a scoop stirred into a soup, or half regular and half bean-based pasta. A build-your-own bowl lets each person customize their plate, so different tastes at home stay happy while you blend beans in gradually.
Try This
Think about where beans or lentils could slip into a meal you already make. Start with one type you like or are simply curious about, and keep it low-pressure.
Your One Small Step
Pick one meal this week and add beans or lentils to it; a can stirred into a soup or salad counts.
Take a moment
- Which beans or lentils do you already enjoy, or would be willing to try?
- Would canned or dried fit your schedule and budget better right now?
When you’ve read it through, check it off — a few quick questions on the next page help it stick.
A NuStart Block — a self-guided healthy-living lesson you can do on your own. Pick up another whenever you’re ready.
Wellness education, not medical advice. For questions about your health, medications, or a condition you manage, discuss it with your primary care provider.