by staff

Legumes are highly nutritious and a great source of plant-based protein, vitamins, minerals, and fiber. Beans and pulses make up part of the legume family, are incredibly affordable, and offer so many versatile meal plan options. They are a fantastic staple that should be a common part of your diet.
Try these budget-friendly, versatile, and nutritious recipes for your next meal with your family or for a late weeknight dinner made in an instant.

1. Roasted Chickpea Gyros
This is a simple Mediterranean-inspired vegetarian recipe. It requires minimal ingredients and is so easy to whip up. That makes it perfect for a quick yet nutritious dinner after a long day at work.
For these tasty chickpea pita gyros, gather your ingredients: chickpeas (canned or soaked and drained), olive oil, paprika, black pepper, cayenne pepper, salt, pita flatbreads, tzatziki, red onion, lettuce leaves, and a tomato. Start by preheating the oven to 400°F and patting the chickpeas dry. Toss them with oil, paprika, black pepper, cayenne pepper, and salt, then roast on a greased tray for 20 minutes. To assemble, spread tzatziki on a pita, add chickpeas, red onion, lettuce, and tomato, then fold and enjoy. Simple and delicious!

2. Slow Cooker Black-Eyed Peas
This slow cooker black eyed peas recipe is so easy to make, and you can try so many variations of it, from vegetarian to adding different meats or even making it spicier with a bit of tweaking.
Gather your ingredients for this hearty dish: dried black-eyed peas, chicken broth, petite diced tomatoes, cooked and sliced bacon, diced ham, sweet onion, minced garlic, oregano, pepper, and a touch of salt. If you’re not presoaking the peas, here’s what to do: In your slow cooker, combine the dried peas, chicken broth, diced tomatoes, bacon, ham, onion, garlic, oregano, and pepper. Cook on high for 7 hours without opening the lid. Then, season with salt to taste, and if you desire a creamier texture, mash 1 cup of beans and mix it in.

For presoaked beans, follow these steps: After soaking the beans in water overnight (covering them by a few inches), drain them in the morning. Add 5 cups of chicken broth, diced tomatoes, bacon, ham, onion, garlic, oregano, and pepper to the slow cooker. Cover and cook for 10 hours on low or 6 hours on high. To achieve a creamier consistency, remove 1 cup of beans, mash them, and incorporate them back into the slow cooker. Enjoy your flavorful black-eyed pea dish!

3. Lentil Soup
This is a hearty meal that you can whip up with basic ingredients easily found in the pantry. It’s warm and filling and can be a perfect addition to a warm, cozy night.

For this delectable and wholesome soup, you’ll need a lineup of ingredients. Gather a quarter cup of extra virgin olive oil, a medium-sized yellow or white onion (chopped), two peeled and chopped carrots, four cloves of pressed or minced garlic, ground cumin, curry powder, dried thyme, a large can (28 ounces) of diced tomatoes (lightly drained), brown or green lentils, vegetable broth, water, salt, red pepper flakes, freshly ground black pepper, chopped collard greens or kale, and lemon juice.

Now, let’s cook up this nutritious soup. In a large pot, warm some olive oil over medium heat. Add the chopped onion and carrot, cooking until the onion softens and turns translucent. Stir in the garlic, cumin, curry powder, and thyme, allowing the spices to release their fragrance. Pour in the tomatoes and cook for a few minutes to enhance the flavors. Next, introduce the lentils, broth, water, salt, freshly ground black pepper, and a pinch of red pepper flakes. Increase the heat to bring the mixture to a gentle boil. Reduce the heat, partially cover the pot, and let it simmer for 25 to 30 minutes until the lentils are tender yet maintain their shape.

To achieve a smoother consistency, blend 2 cups of the soup and return it to the pot. Add the chopped greens and cook for an additional 5 minutes until they soften. Remove the pot from the heat, add a tablespoon of lemon juice, and season the soup with more salt, pepper, or lemon juice if desired. For an extra kick, consider adding a pinch or two of red pepper flakes. Serve your steaming bowl of goodness while it’s hot. Enjoy!

4. Piyaz salad
This salad is a perfect side dish that would go well with lots of main dishes and is quick and easy to make.

To make this refreshing salad, you’ll need a few simple ingredients: a red onion (thinly sliced), ground sumac, Roma tomatoes (seeds removed and diced), canned cannellini beans (drained), finely shredded parsley, olive oil, lemon juice, and some salt and black pepper for seasoning. To assemble this dish, start by combining the sliced onion and sumac in a bowl, mixing them thoroughly. Then, add the diced tomatoes, cannellini beans, parsley, olive oil, and lemon juice to the mix. Season generously with salt and pepper to enhance the flavors. This salad is now ready to serve, offering a delightful blend of tastes and textures.

5. Roasted black bean burgers:
This flavorful burger recipe is perfect for vegetarians and non-vegetarians alike. With zingy tomato salsa, this is a great option for lunch and dinner.

For this recipe, you’ll need several ingredients: one and a half red onions, mixed mushrooms (200g), rye bread (100g), ground coriander, a can of black beans (400g), olive oil, mature cheddar cheese (40g), soft rolls (4), ripe cherry tomatoes (100), a lime, Chipotle Tabasco sauce, a ripe mango, a ripe avocado, natural yogurt (4 tablespoons), and fresh coriander sprigs (4).

Let’s get cooking! First, preheat your oven to 400°F. In a food processor, combine one onion, mushrooms, rye bread, and a teaspoon of ground coriander. Blend them until the mixture is finely textured. Add the drained black beans and blend again. Season with salt and pepper, then divide the mixture into four portions and shape them into patties. Rub some oil on all sides and sprinkle with coriander. Place them on a greased baking tray and roast for about 25 minutes until they become crispy and golden. Top them with cheddar.

While the patties are in the oven, warm the rolls. In a bowl, finely chop the remaining half of the onion and mix it with the chopped tomatoes. Squeeze lime juice on top, add a few shakes of Tabasco, and season to your taste. Now, prepare the mango and avocado by removing their seeds, peeling, and finely slicing them.

Once the burger patties are done, cut the rolls in half. Spread yogurt on the bases, followed by half of the salsa, mango, avocado, and coriander leaves. Top with the baked burger patties, remaining salsa, and extra Tabasco, and add the top lid of the buns. Serve this mouthwatering burger with chips, and you’re all set for a delicious meal!

Parting Words
Having a nutritious, complete diet is necessary for leading a healthy life. Legumes are packed with healthy nutrients; they make up for a low-calorie meal and are extremely filling. With these recipes, you can get all the nutrients your body needs while, perhaps, also saving money on expensive meals.

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