Beans and lentils are versatile, protein-packed staples that make meal prep a breeze. With their hearty texture, affordable price, and ability to absorb flavors, they’re the perfect foundation for delicious, nutritious meals all week. Here you’ll find 14 tried-and-true bean and lentil recipes, each designed for prepping ahead and making busy days easier.
Ingredients
- 1 cup dried black beans
- 1 cup dried chickpeas
- 1 cup dried green lentils
- 1 cup dried red lentils
- 1 cup dried pinto beans
- 1 cup dried navy beans
- 1 cup dried brown lentils
- 1 cup dried cannellini beans
- 1 cup dried split peas
- 2 cups vegetable broth
- 2 large onions, diced
- 6 cloves garlic, minced
- 2 large carrots, diced
- 2 celery stalks, diced
- 2 bell peppers, chopped
- 1 large sweet potato, diced
- 2 cups chopped tomatoes (canned or fresh)
- 1 cup corn kernels (fresh or frozen)
- 2 cups baby spinach or kale
- 1 tablespoon olive oil
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon chili powder
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- Salt and black pepper, to taste
- Juice of 1 lemon
- Fresh parsley or cilantro, for garnish
- Cooked brown rice or quinoa, for serving
Instructions
- Soak and cook dried beans: The night before, place each type of dried bean (black, chickpeas, pinto, navy, cannellini) in separate bowls. Cover with several inches of water and let soak overnight (8-12 hours). Drain and rinse. Place beans in a large pot, cover with fresh water, bring to a boil, then simmer until tender (45-60 minutes for most beans; chickpeas may need up to 90 minutes). Drain and set aside. Lentils and split peas do not require soaking.
- Batch cook lentils and split peas: In a large saucepan, combine each type of lentil or split pea with 3 cups water per cup of legumes. Bring to a simmer, cover, and cook until just tender—about 20-25 minutes for green and brown lentils, 15-20 minutes for red lentils and split peas. Drain excess liquid and set aside.
- Prep the vegetables: While beans and lentils cook, chop onions, garlic, carrots, celery, bell peppers, sweet potato, and tomatoes.
- Make a basic bean and lentil stew (serves as a base for several recipes): In a large Dutch oven, heat olive oil over medium heat. Add onions, garlic, carrots, and celery. Sauté until softened, about 6 minutes. Stir in bell peppers and sweet potato; cook 3 minutes more.
- Add 2 cups cooked beans (any variety), 2 cups cooked lentils (any variety), tomatoes, vegetable broth, cumin, paprika, oregano, chili powder, turmeric, coriander, salt, and pepper. Bring to a simmer, cover, and cook for 20-25 minutes, stirring occasionally. Add spinach or kale in the last 5 minutes. Finish with lemon juice and garnish with fresh herbs.
- Divide the stew into storage containers: Let cool slightly, then portion into airtight containers for up to 4 meals. This base can be customized throughout the week.
- Make 14 meal prep variations: Use the cooked beans, lentils, and base stew to assemble these meals. Portion each into containers for grab-and-go lunches or dinners.
- 1. Classic Lentil Soup: Simmer green lentils with carrots, celery, onion, garlic, vegetable broth, oregano, and a splash of lemon.
- 2. Smoky Black Bean Chili: Combine black beans, tomatoes, corn, bell peppers, chili powder, cumin, and smoked paprika; simmer until thickened.
- 3. Curried Red Lentil Dal: Sauté onion, garlic, ginger, turmeric, and curry powder. Add red lentils and vegetable broth; simmer until creamy. Finish with cilantro.
- 4. Chickpea Salad Bowls: Toss cooked chickpeas with chopped cucumber, tomato, red onion, lemon juice, olive oil, and parsley.
- 5. Lentil and Sweet Potato Shepherd’s Pie: Layer lentil stew in a baking dish, top with mashed sweet potatoes, and bake until golden.
- 6. Pinto Bean Burrito Bowls: Serve pinto beans with brown rice, corn, salsa, avocado, and shredded lettuce.
- 7. Split Pea Soup: Simmer split peas with carrots, celery, onion, and thyme until creamy. Add diced ham or smoked paprika for flavor.
- 8. Mediterranean Bean Stew: Combine cannellini beans, tomatoes, bell peppers, oregano, and kale. Simmer and finish with lemon juice.
- 9. Lentil and Vegetable Stir-Fry: Sauté cooked lentils with bell peppers, broccoli, and carrots in soy sauce and ginger.
- 10. Navy Bean and Greens Soup: Simmer navy beans with onions, garlic, carrots, and kale in vegetable broth.
- 11. Chickpea and Spinach Curry: Cook chickpeas with onions, garlic, ginger, tomatoes, curry powder, and spinach.
- 12. Bean and Veggie Stuffed Peppers: Fill halved bell peppers with a mixture of beans, cooked quinoa, tomatoes, and herbs; bake until tender.
- 13. Lentil Sloppy Joes: Cook brown lentils with onions, tomato sauce, mustard, and brown sugar; serve on buns.
- 14. Bean and Corn Quesadillas: Mash pinto or black beans with corn and spices; spread on tortillas, top with cheese (optional), and cook until crispy.
Tips
- Substitute as needed: If you don’t have a specific bean or lentil, swap for another—most are interchangeable in these recipes.
- Batch cook and freeze: Cook large batches of beans and lentils, then freeze in 1-2 cup portions for easy meal assembly later.
- Don’t overcook lentils: Red lentils cook quickly and can turn mushy; check early and drain promptly for the best texture.
- Season at the end: Add salt once beans and lentils are tender—salting too early can toughen the skins.
Serving Suggestions
- Serve stews and soups with crusty whole-grain bread or pita.
- Add a scoop of cooked brown rice, quinoa, or farro to bowls for extra heartiness.
- Top with fresh herbs, a dollop of yogurt, or a squeeze of lemon for brightness.
- Pair salads and bowls with a simple green salad or roasted vegetables for a complete meal.
Variations
- Spicy Kick: Add diced jalapeños, a pinch of cayenne, or hot sauce to any of the stews or chili for extra heat.
- Meaty Additions: Stir in cooked chicken, sausage, or ground turkey for omnivorous options.
- Vegan Cheese: Top quesadillas or stuffed peppers with vegan cheese for a dairy-free twist.
- Flavor Boosters: Try smoked paprika, harissa, or za’atar for a global flair.
Storage and Reheating
- Refrigerator: Store cooked beans, lentils, stews, and soups in airtight containers for up to 4-5 days.
- Freezer: Most bean and lentil dishes freeze well for up to 3 months. Cool completely before freezing; thaw overnight in the fridge before reheating.
- Reheating: Warm individual portions in the microwave for 2-3 minutes, stirring halfway. For stovetop, heat gently in a saucepan with a splash of water or broth to prevent sticking.
- Food Safety: Always cool cooked dishes quickly and do not leave at room temperature for more than 2 hours. Discard any leftovers that smell off or show signs of spoilage.
Frequently Asked Questions
- Can I use canned beans and lentils instead of dried?
Canned beans and lentils are a great time-saver and work well in these recipes. Simply drain and rinse before using. If substituting for dried beans, use about 1.5 cups canned for every 1 cup dried cooked. - How do I prevent beans from causing digestive issues?
Soaking beans overnight and rinsing well before cooking helps remove some of the oligosaccharides that can cause gas. Cooking beans thoroughly and starting with small portions can also help your body adjust. - Are these recipes gluten-free?
All the base recipes are naturally gluten-free, but check labels on broths, spices, and tortillas if you are highly sensitive or celiac. Serve with gluten-free grains or bread as needed. - Can I double or halve these recipes?
Absolutely! These recipes are easy to scale up or down depending on your needs. Just adjust the size of your pot or pan and check for doneness a bit earlier or later as needed. - Do I need to soak lentils?
Lentils do not require soaking, but rinsing them before cooking removes dust and debris. Soaking can slightly reduce cooking time, especially for larger varieties. - What’s the best way to freeze individual portions?
Let dishes cool completely, then spoon into freezer-safe containers or resealable bags. Lay bags flat to freeze for space-saving storage and quick thawing.
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14 Bean and Lentil Recipes Perfect for Easy Meal Prep