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Bean and Lentil Recipes

With their low price and relatively high nutritional value, beans and lentils are a great way to eat a healthy, nutrient-dense diet without blowing your budget. These bean and lentil recipes are easy to make, packed with good flavor, and bound to become fast (affordable) family favorites.

Chickpeas, beans, and lentils are pulses - or edible seeds in the legume family. And they're one of the most affordable foods you can buy at the grocery store.

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What's so good about them?

Overall, pulses are rich in fiber and complex carbohydrates. They're also a great source of protein as well as plenty of B vitamins (especially folate and thiamin.

Beans and lentils are also good sources of various minerals, including iron, phosphorus, zinc, copper, and manganese. Dark-colored pulses, such as black beans and red kidney beans, tend to be particularly rich in antioxidants compared to white beans.

This combination of high micronutrient value and antioxidants coupled with plenty of fiber and protein gives beans and lentils so many of their health benefits.

But there are a few things you'll want to keep in mind.

Namely, while beans and lentils are protein-rich foods, they do not offer complete protein, so you'll want to ensure you're eating plenty of protein from complementary sources. Consider pairing them with whole grains, chicken broth, or even small amounts of grass-fed meat to help bolster their nutritional value.

Tips

Additionally, it's a good thing to remember to soak your beans and chickpeas in advance before making your recipes. That's because pulses can be difficult to digest, and soaking them in advance releases some of their complex carbohydrates, making them a little easier on the stomach.

Further, beans and lentils also contain phytic acid, which can bind up minerals and make them difficult to digest. Soaking and sprouting help to deactivate this compound, making their minerals a little easier for your body to absorb.

Recipes

These bean and lentil recipes are a cinch to make and include nourishing stews, chilis, and salads.