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Protein shouldn’t blow your grocery budget. Beans and lentils deliver affordable protein, fiber, and essential nutrients for a fraction of what meat costs—often less than 50 cents per serving (1). Whether you’re a college student stretching dollars, a family watching expenses, or simply looking to eat well without overspending, canned beans and quick-cook 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 tell the story: dried beans cost between 10 and 20 cents per serving, while canned beans run 25 to 40 cents per serving. Compare that to 80 cents to over $2 for a serving of meat, and the savings add up fast (1). A family eating beans once a week instead of meat could save nearly $65 per year just by making that single swap (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, swapping just one or two meat-based meals per week with bean-based meals can make a real difference in your grocery bill without sacrificing nutrition.”
Beyond the price tag, legumes deliver serious nutrition. Beans and lentils provide both protein and fiber—a half-cup of cooked beans typically contains 7-8 grams of protein and 7 grams of fiber. They’re also excellent sources of iron, folate, potassium, and magnesium (5). Because they count as both vegetables and protein foods in USDA dietary guidelines, they’re uniquely positioned to help you meet multiple nutrition goals at once (6).
The shelf life makes them even more budget-friendly. Unopened canned beans last 2-5 years when stored in a cool, dry place (2). Dried beans and lentils keep even longer, maintaining 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 takeout runs.
The Beginner’s Legume Toolkit
Start with these budget-friendly basics:
Canned beans (choose 2-3 varieties to start):
Black beans – versatile for Mexican dishes, salads, burgers
Chickpeas (garbanzo beans) – great for Mediterranean meals, roasted snacks, hummus
Pinto beans or kidney beans – perfect for chili, soups, rice bowls
Quick-cook lentils (pick 1-2 types):
Brown or green lentils – hold 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-salt-added versions when 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.
Prep Basics
Canned beans require minimal prep but a few simple steps improve flavor and nutrition:
Draining and rinsing: Empty the can into a colander or strainer and rinse under cool water for 30-60 seconds. This removes the thick, starchy canning 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-cook lentils need only a brief rinse before cooking. Run them through a fine-mesh strainer, picking out any debris or small stones. Unlike dried beans, lentils don’t require soaking.
Quick-Cook Lentils 101
Lentils are the fastest-cooking legumes, ready in 15-40 minutes depending on variety—no soaking required.
Basic cooking method:
Rinse 1 cup lentils in a fine-mesh strainer
Add to a pot with 3-4 cups water (you’ll drain excess later, like pasta)
Bring to a boil, then reduce heat to low simmer
Cover and cook:
Red/yellow lentils: 15-20 minutes (they break down and become creamy)
Brown/green lentils: 20-30 minutes (they hold their shape)
French (Puy) lentils: 25-35 minutes (firmest texture, great for salads)
Drain any excess water
Pro tips: Don’t add salt until after cooking—it can toughen the skins. Add a bay leaf or aromatics like garlic and onion to the cooking water for extra flavor. Keep the 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 into salads: Add rinsed canned chickpeas or cooked lentils to green salads or grain bowls for instant protein and staying power.
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: Warm canned black beans with cumin, chili powder, and garlic for easy taco filling. Mash half the beans for creamier texture.
Blend into dips and spreads: Puree chickpeas with tahini, lemon, and garlic for hummus. Blend white beans with olive oil and herbs for a creamy spread.
Swap for ground meat: Use cooked brown lentils in place of half (or all) the 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 already make,” says Basbaum. “Toss chickpeas into your regular salad, serve a side of black beans on taco night, or add some lentils to your favorite homemade vegetable soup. You don’t need to completely overhaul your cooking—just enhance what you’re already eating.”
Roast for crunchy snacks: Toss drained chickpeas with oil and spices, then roast at 400°F for 30-40 minutes for a crunchy, protein-rich 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, cilantro, 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 as 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 body 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 some room for expansion) for up to 3-6 months. Thaw overnight in the fridge or add frozen directly to soups.
The Bottom Line
Beans and lentils are budget-friendly protein and fiber champions that cost pennies per serving, store for years, and require minimal prep. Start with a few canned bean varieties and one type of dried lentils, master the simple techniques for 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.
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