Whether you’re looking to slim down, support your skin or just boost your nutrition, legumes offer a simple solution. Below we will start with the simplest ways to more legumes (with minimal prep or equipment needed) moving through to hearty meals.
Whether you’re single or in a family, having amazing cooking skills or just a microwave, you will find a tip that’s just right for you.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods
…because who has time to waste on actions that don’t work?
The quick version:
For the easiest method, try using canned beans—just open, rinse, and add to salads, soups, or make a quick bean dip to enjoy their health benefits with minimal effort.
Add Beans, Drop Pounds
The first step making eating more legumes easy is understanding that you aren’t at any risk of weighing more just because you’re eating more.
In fact, the truth is the exact opposite.
Recent research pitted beans against traditional calorie restriction diets, with fascinating results.
Participants who added five cups of legumes like lentils, chickpeas, and navy beans to their weekly diet not only enjoyed more food but also saw significant health improvements.
They experienced reduced waist sizes and better blood sugar control, similar to those who cut calories (1).
So when it comes to legumes: the more you eat the slimmer you are!
Five cups per week boils down to three quarters of a cup a day. So how can you easily incorporate this amount into your daily diet?
It depends on what best suits your lifestyle….
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How to Choose Between Navy Beans vs Great Northern Beans
1. Legume Snacks on the Go
Snacking can be both healthy and delicious with legumes.
Here are some quick and nutritious legume snack ideas to keep you energised throughout the day:
Roasted Chickpeas
Toss chickpeas with a little olive oil and your favourite spices, then roast until crunchy. Perfect for on-the-go munching.
Try these Crispy Roasted Chickpeas at Cooking for Peanuts.
Hummus Dip
Blend chickpeas into hummus and pair with sliced veggies or whole grain crackers for a filling snack. If you’re concerned about iron deficiency, pair the hummus with capsicum sticks.
I love this authentic Turkish recipe (and watching the chef Refika) on YouTube:
The BEST Hummus Recipe You Will Try at Refika’s Kitchen.
Bean Dips
Create dips from black beans or lentils and spice them up with garlic, lime, and cilantro. Dip in with pita chips or fresh veggies. Yum!
You might like this Black Bean Dip (oil-free) recipe at Oh So Delicioso
2. Rise & Shine: Breakfasting with Legumes
Kickstart your morning with these protein-rich legume breakfast ideas that are both nutritious and easy to prepare:
Non-Vegan Options
Legume Scramble
Enhance your morning scramble or omelette by mixing in black beans or chickpeas along with your favourite veggies and a sprinkle of cheese for extra flavour and a hearty start.
Try these Breakfast Tacos with Black Beans and Egg at Killing Thyme
Legume Pancakes
Whip up a batch of fluffy pancakes using chickpea flour, or stir cooked lentils into your usual batter for a nutritious fibre boost.
Check out these gluten-free Chickpea Flour Pancakes at Veggiekins.
Smooth Start
For a smooth and creamy texture with a protein kick, blend cooked white beans into your morning smoothie. It’s a perfect, quick, and nutritious start to the day.
Try this Summer White Bean Smoothie (with strawberries) by the Legume Lady
Vegan Options
Vegan Bean Burritos
Wrap up black beans, avocado, and a mix of sautéed bell peppers and onions in a whole grain tortilla for a filling and portable breakfast.
Try this Vegan Burrito at Loving it Vegan
Chickpea Flour Omelette
Use chickpea flour mixed with water and turmeric for a vegan omelette base, adding fresh spinach, tomatoes, and mushrooms for a delightful veggie-packed breakfast.
You might like this Chickpea Omelette (GF) at The Conscious Plant Kitchen
Lentil Porridge
Cook red lentils in almond milk until creamy, then top with nuts, seeds, and a drizzle of maple syrup for a warm, comforting start to the day.
Try this chocolatey and peanut buttery Lentil Porridge at Nadia’s Healthy Kitchen
Starting your day with legumes can help sustain your energy levels and keep you satisfied until lunch, providing a steady release of energy thanks to their high fibre and protein content.
3. Dorm Room Delights: Microwave Legume Magic
Limited to just a microwave? No problem! You can still whip up delicious and nutritious legume-based meals that are perfect for small spaces and busy schedules.
Here are both vegan and non-vegan options to satisfy your cravings and dietary preferences:
Non-Vegan Options
Microwave Nachos
Create a simple yet satisfying meal by layering canned beans and shredded cheese over tortilla chips.
Add a touch of salsa and some sliced jalapeños for extra zest. Microwave until the cheese is perfectly melted, about 1-2 minutes, and dig into your cheesy, bean-filled nachos.
Cheesy Bean Dip
Mix canned black beans or pinto beans with a bit of cream cheese and shredded cheddar. Add spices like cumin and chilli powder. Microwave until hot and bubbly, and serve with chips or sliced veggies.
Vegan Options
Mug Bean Soup
Combine canned beans, vegetable broth, and your favourite chopped veggies in a mug. Season with herbs like thyme and a dash of salt. Microwave for about 2-3 minutes, stir well, and enjoy a warm, comforting soup.
Instant Lentil Salad
Take pre-cooked lentils and toss them with chopped fresh veggies like cucumbers, tomatoes, and red onions. Squeeze some lemon over the top, drizzle with olive oil, and season with salt and pepper. This no-cook salad is refreshing, filling, and ready in minutes.
Check out this flavourful Moroccan Lentil Salad at Feasting at Home
Vegan Taco Bowl
Layer cooked (canned) black beans, frozen corn, and diced tomatoes in a bowl. Add taco seasoning and a splash of water.
Microwave until hot, then top with avocado and fresh cilantro for a quick taco bowl.
These microwave-friendly recipes ensure that whether you’re a vegan or not, you can enjoy something hearty and healthy, even in the smallest of spaces. Perfect for dorm living, these quick fixes show that good food doesn’t require a full kitchen!
4. Legume Love for Cooking Newbies
If you’re new to the kitchen, no worries—legumes are forgiving and easy to use. Whether you’re following a vegan lifestyle or just looking for simple meal solutions, here are some no-stress legume dishes to get you started:
Non-Vegan Options
Canned Convenience
Use canned beans as a no-cook addition to salads or quickly mash them with a bit of olive oil, garlic, and your favourite herbs for a tasty spread on bread or crackers.
Cheesy Bean Dip
Combine canned beans with a splash of cream, some shredded cheese, and a touch of your favourite spices. Heat in the microwave for a warm, comforting dip.
Vegan Options
Pre-cooked Packs
Grab pre-cooked lentils that you can simply heat and serve. Add them to a vegetable stir-fry or toss them with a vinaigrette for a quick, nutritious salad.
Simple Soups
Stir canned beans into vegetable broth, add a mix of diced tomatoes, spinach, and a sprinkle of cumin for an instant hearty vegan soup.
These beginner-friendly ideas are perfect for building confidence in the kitchen with minimal effort and maximum flavour. They are designed to be flexible, allowing you to explore various tastes and ingredients as you become more comfortable with cooking legumes.
5. Easy Ways to Add Legumes Without Extra Cooking
Do you want to eat more legumes but don’t want to cook a meal for your family and then another meal just for yourself?
Here are some practical and easy ways to integrate legumes into existing meals:
Salad Toppers
Sprinkle cooked or canned legumes like chickpeas, black beans, or lentils over salads. They add a hearty texture and boost the nutritional content without altering the meal’s main flavour profile.
Enhance Soups and Stews
Stir legumes into soups and stews during the last few minutes of cooking. This is a great way to bulk up a meal and make it more filling without extra effort.
Dip and Spreads
Use legumes to make dips and spreads like hummus or black bean dip. These can be used as a snack with vegetables or whole grain crackers and are also great as spreads on sandwiches or wraps.
Vegetable Stir-Fries
Add legumes to any vegetable stir-fry. This can be a quick addition that integrates seamlessly into the meal, enhancing protein content and making the dish more satisfying.
Pasta Dishes
Mix legumes into pasta sauces or toss them with the pasta itself. For example, add chickpeas to a tomato-based pasta sauce or mix white beans into a pesto pasta dish.
Breakfast Options
Incorporate legumes into breakfast by adding them to omelettes, breakfast burritos, or even into a morning smoothie (red lentils blend well and are relatively flavour-neutral).
Rice and Grain Bowls
Add a serving of legumes to a rice or grain bowl. Layer grains, legumes, vegetables, and a flavourful dressing for a complete meal.
Casseroles and Baked Dishes
Include legumes in casseroles or other baked dishes. They work well in layered dishes like lasagnas or baked rice dishes.
These methods make it easy to add legumes to meals without preparing separate dishes for yourself and your family, ensuring everyone enjoys the health benefits without extra hassle.
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Bean Bliss: Bayo Beans vs Pinto Beans
6. Sneaky Chef: Legumes for the Reluctant Family
When your family is filled with picky eaters, incorporating more legumes into your diet may feel intimidating.
Here’s how to enrich your family meals without a stir:
Mix into Favourites
Blend mashed lentils into meatloaf or meatballs to keep them juicy and nutritious.
Pasta Power-Up
Stir chickpeas or white beans into your pasta sauces for a protein boost that goes unnoticed.
Taco Night Twist
Add kidney beans or black beans to your taco filling for an extra layer of flavour and fibre.
Each addition not only enhances the meal’s nutritional value but also keeps everyone happy and healthy without changing their eating habits drastically.
7. Crowd-Pleasers: Hearty Recipes for the Whole Family
When you’re family is ready to eat legume-based dishes, delight your family with these filling and nutritious meals to please any crowd, even on busy weeknights:
Bean Chilli Magic
Whip up a thick bean chilli that combines spices, tomatoes, and your choice of beans. It’s perfect for a comforting meal.
Lentil-Stuffed Sweet Potato
Serve a robust lentil filling with colourful sweet potato. Not only is this a (superior) take on the classic baked potato, but you will be radically increasing the vitamin intake of your family as well.
I love Nisha’s Creamy Lentil Stuffed Butternut Squash at Rainbow Plant Life.
Build-Your-Own Burritos
Set up a burrito bar with refried beans or whole black beans, and let everyone top their creations with veggies, cheese, and salsa.
These recipes are not only straightforward and adaptable but also ensure that everyone enjoys a hearty, healthy meal together.
8. Creative Ways to Up Your Legume Game
Looking to add a twist to your regular legume routine? Here are some creative and fun ways to incorporate more legumes into your diet:
Sprouting Legumes
Try sprouting lentils or chickpeas at home for a crunchy addition to salads or sandwiches.
Bean Flours
Experiment with bean flours like chickpea flour in baking for gluten-free options that are rich in protein.
You might like this Chickpea Flour Banana Bread at Ambitious Kitchen
Dessert Beans
Incorporate pureed beans into desserts like black bean brownies or an asian bean dessert sweetened with coconut milk.
Try this Vietnamese Mung Bean Dessert at RunawayRice.
These ideas might sound a little strange but they increase your legume intake and also keep your meals exciting.
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Black Soybeans vs Black Beans: The Dark Bean Battle
Conclusion
With so many simple and enticing ways to incorporate legumes into your daily meals and snacks, there’s no reason not to start boosting your intake today. Whether you’re a novice in the kitchen, a student with just a microwave, or a busy parent, legumes offer versatile, nutritious, and delicious options to meet your dietary needs and preferences.
Embrace the power of legumes and make them a staple in your diet for a healthier, happier you.
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!