Discover a world of affordable and delicious meals with these expert-approved bean and lentil recipes. From vibrant lentil salads to indulgent black bean brownies, this collection offers a range of flavors and textures to suit every palate. Whether you’re a seasoned cook or a kitchen novice, these budget-friendly dishes promise to revolutionize your meal planning with nutritious and satisfying options.

  • Lentil Salad Bursts with Color and Flavor
  • Spicy Red Lentil Soup Nourishes the Body
  • Black Bean Brownies Offer Healthy Indulgence
  • Crispy Lentil Hash Transforms Humble Legume
  • Red Lentil Stew Saves Sanity
  • Chickpea Tuna Salad Reimagines Classic Dish

Lentil Salad Bursts with Color and Flavor

I have a go-to recipe for a hearty Lentil Salad that’s perfect if you’re on a budget. It’s simple to make, filling, and packed with nutrients.

This Lentil Salad is made with green lentils, fresh vegetables like cucumber, tomatoes, bell pepper, and red onion, and a zesty honey Dijon dressing. It’s not only budget-friendly but also a great source of plant-based protein and fiber. You can enjoy it as a light main dish or a side to your favorite meal. I love how colorful and flavorful this salad is, and it’s always a hit at picnics and potlucks.

It’s versatile (meaning you can play around with the ingredients to make it your own), easy to prepare, and keeps well in the refrigerator, making it a great option for meal prep. I see people add different variations like feta cheese, quinoa, or even grilled chicken to make it heartier and more filling. You can also switch up the dressing by using balsamic vinaigrette, Italian dressing, or a citrus-based one for some tanginess.

For the full recipe and instructions, you can check it out on my website.

Rena AwadaRena Awada
Owner and Head Chef, Healthy Fitness Meals

Spicy Red Lentil Soup Nourishes the Body

As a health coach and someone who’s enjoyed a vegetarian lifestyle for the past 15 years, one of my absolute favorite budget-friendly recipes featuring lentils as a star protein is a hearty and flavorful Spicy Red Lentil Soup.

Here’s how I prepare it:

1. I start by sautéing one chopped onion, two minced cloves of garlic, and about a teaspoon of grated fresh ginger in a tablespoon of olive oil in a large pot over medium heat until the onions are softened and fragrant (around 5 minutes).

2. Then, I add one cup of red lentils (rinsed thoroughly), one diced carrot, one diced celery stalk, and a 14.5-ounce can of diced tomatoes (undrained).

3. For flavor, I stir in one teaspoon of ground cumin, half a teaspoon of turmeric powder, a pinch of cayenne pepper (adjust to your spice preference), and about four cups of vegetable broth.

4. I bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the lentils are tender and the vegetables are cooked through.

5. Once cooked, I remove the bay leaf and often use an immersion blender to partially blend the soup, creating a creamy yet still slightly chunky texture. You can also carefully transfer a portion of the soup to a regular blender if you don’t have an immersion blender.

6. Finally, I season with salt and pepper to taste and finish it with a squeeze of fresh lemon juice and a sprinkle of fresh cilantro or parsley before serving.

Why I recommend this recipe:

Budget-Friendly: Lentils are incredibly affordable, and a little goes a long way. The other vegetables are also generally inexpensive staples.

Nutrient-Rich: Red lentils are packed with protein and fiber, which helps with satiety and digestion. This soup is also a good source of vitamins and minerals from the vegetables and spices.

Easy to Make: It’s a relatively simple one-pot recipe that doesn’t require a lot of hands-on time. It’s perfect for busy weeknights.

Versatile: You can easily adapt this recipe to your liking. Feel free to add other vegetables like spinach or sweet potatoes, adjust the spices, or even add a splash of plain yogurt or coconut milk for extra creaminess.

This Spicy Red Lentil Soup is a staple in my kitchen because it’s not only kind to the wallet but also nourishes the body with wholesome, plant-based protein and delicious flavors.

Solveig EitungjerdeSolveig Eitungjerde
Certified Health Coach, Livewellandexplore

Black Bean Brownies Offer Healthy Indulgence

Here’s a delicious recipe for healthier, protein-packed Black Bean Brownies with Essential Oils.

Here is all you need:

1 (15 ounce) can Black Beans, rinsed and drained

2 large Eggs

1/4 cup and 2 tablespoons Cocoa Powder

2/3 cup Honey

1/3 cup Coconut Oil

1/2 cup Coconut Sugar

1/2 teaspoon Baking Powder

Pinch of Salt

6 drops essential oil (peppermint is our favorite, but you can also use wild orange, lavender, the protective blend, or anything your heart desires—just make sure it’s safe for internal use)

3/4 cup Chocolate Chips, divided

Directions:

  1. Preheat your oven to 350°F, and grease an 8×8 square pan. (You can double the recipe and make a 9×13, but it needs to bake for longer.)
  1. This recipe has been refined many, many times to get the optimal brownie taste.
  1. Place all the ingredients except the chocolate chips into your blender, and blend until smooth, scraping down the sides of the blender a couple of times.
  1. Then carefully stir in 1/2 cup chocolate chips into the blender jar, and pour into the greased pan. Sprinkle the final 1/4 cup chocolate chunks on top!
  1. Bake for 30-35 minutes. Brownies should come out with regular brownie texture, and a knife or toothpick inserted in the middle should come out clean.

Makes about 12 servings, with 158 calories per serving.

That is all you need to do! After they bake, you can indulge yourself in this awesome, not-so-bad-for-you treat! You, your husband, your kids, your book club friends, or even your neighbor will love this recipe, and everyone will be asking you how you made it.

I 100% get it that normal brownies are perfect and it seems as though the recipe shouldn’t be altered! I thought the same thing before I tried these. But why not make a version that honestly tastes almost exactly the same, YET is 4x better for you! Less sugar, no carbs, natural, and organic! What more could you want!

If you love our black bean brownies, be sure to try out our black bean cupcakes as well!

Cathy YoderCathy Yoder
CEO, EmpoweredCooks(dot)com

Crispy Lentil Hash Transforms Humble Legume

I’m kind of obsessed with this one: Crispy Lentil Hash. It’s like if a diner-style hash brown and a falafel had a baby—super cheap, high-protein, and weirdly addictive.

Here’s how I do it:

Take a couple of cups of cooked green or brown lentils (they need to be cooked but firm, not mushy).

Sauté half an onion until it’s golden, then throw in the lentils with a little olive oil, a pinch of smoked paprika, garlic powder, salt, and pepper.

Here’s the trick: don’t stir too much. Let the lentils sit in the pan until they crisp up on one side before flipping sections over, kind of like you’re making a loose pancake.

Optional but amazing: stir in chopped fresh parsley or cilantro at the end and squeeze some lemon over the top.

What you end up with is this hearty, crispy-edged, savory hash that feels way more indulgent than it has any right to be.

Most people treat lentils like they’re stuck in “stew mode” forever—like they can only be soupy, soft, and humble. But lentils can do texture if you let them. This method flips the usual narrative: they go from background filler to the star of the plate, with crunch and richness that easily holds up against meat-based hashes.

And bonus: you can pile it into tacos, wrap it into a burrito, or top it with a fried egg and pretend you paid $18 for brunch.

It’s budget food that doesn’t feel like a compromise—and honestly, those are the recipes that stick.

Derek PankaewDerek Pankaew
CEO & Founder, Listening(dot)com

Red Lentil Stew Saves Sanity

One of my all-time favorite budget-friendly recipes is a red lentil and sweet potato coconut stew. It costs about $1.50 per serving, but you’d never know it from how comforting and nutrient-dense it is.

I started making it regularly during a stretch when I was traveling often and juggling meals for four kids. I needed something I could batch cook, freeze, and reheat without sacrificing flavor or nutrition. This became my go-to because it’s filling, loaded with fiber and plant-based protein, and the spices give it an anti-inflammatory boost without being too bold for picky eaters.

The process is simple: sauté onion, garlic, and ginger with turmeric and cinnamon, then add lentils, sweet potatoes, broth, and a can of coconut milk. Simmer until soft, stir in greens at the end, and finish with lemon juice or chili flakes. It’s one pot, 30 minutes, and practically no cleanup.

I love that it keeps well in the fridge, travels in a thermos, and even won over my six-year-old who usually side-eyes anything green. For extra protein, I’ll add a spoonful of Greek yogurt or sprinkle hemp seeds on top.

This dish became more than a dinner—it was a sanity-saver during hectic weeks. It’s warm, grounding, and feels like something you’d get from a wellness retreat, not a weeknight fridge cleanout.

Murray SeatonMurray Seaton
Founder and CEO of Hypervibe / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)

Chickpea Tuna Salad Reimagines Classic Dish

I love making chickpea “tuna” salad—mashed chickpeas, diced celery, a little red onion, lemon juice, and a dash of Dijon mustard. It’s an inexpensive, plant-based twist on a classic that’s high in protein, fiber, and totally customizable. I recommend it because it proves healthy eating doesn’t have to be boring or expensive—just creative. You can use it for sandwiches, wraps, or straight out of the bowl!

Paige Michael, RNPaige Michael, RN
Digital Marketing Strategist, Empathy First Media