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Legumes are a powerhouse in the plant-based kitchen. They're packed with fiber, plant-based protein, and essential nutrients—all without breaking the bank. Whether you're reaching for a bag of dry lentils or a can of black beans, legumes are versatile enough to fit into just about any meal.
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Plus, they keep well in the pantry, making them a go-to for quick, no-fuss cooking. Whether you're meal prepping or cooking for a crowd, legume recipes can be both satisfying and simple.
When I’m building a budget-friendly meal plan, beans and lentils are always on the list. They can stretch into soups, stews, bowls, tacos, and more without needing fancy ingredients.
With the right spices and a little creativity, even the simplest legume dish can become something special. They're also super filling, which means fewer snacks and more leftovers.
What Are Legumes?
Legumes are a family of plants that include beans, lentils, peas, and chickpeas. They’re budget-friendly, packed with plant-based protein, and super versatile—perfect for soups, stews, salads, and more. Whether you’re looking for something hearty or light, legumes can do it all while keeping things plant-based and affordable.
Learn more about legumes and getting started a plant-based diet with our cheap plant-based diet guide.
Legume Recipes
Chickpeas
One-Pot Chickpeas and Sweet Potato Curry
Time for one-pot chickpeas and sweet potato curry! It’s the perfect family-friendly dinner recipe, packed with fiber, protein, and flavor.
Crispy Smoked Paprika Chickpeas
It’s time to make good use of your toaster oven and pop open a can of garbanzo beans to turn them into a crispy, crispy smoked paprika chickpeas snack. These roasted chickpeas are plant-based, gluten-free, and healthy.
Air Fryer Cinnamon-Spiced Chickpeas
Pop open a can of chickpeas and get them crispy with Air Fryer Cinnamon-Spiced Chickpeas! Made with just FOUR ingredients and an air fryer.
Puerto Rican Chickpea Stew (Garbanzos Guisados)
This is the BEST Puerto Rican chickpea stew! Made with authentic Puerto Rican flavors, spices, and ingredients. Serve with rice or fresh bread.
Butter Chickpea Curry with Coconut Milk
This creamy butter chickpea curry with coconut milk is full of flavor, 100% vegan, plant-based, gluten-free, and soy-free.
No Mayo Chickpea Salad Sandwich
If you're craving a healthy lunch option, this Creamy Chickpea Salad Sandwich is a must-try. It’s completely vegan, loaded with plant-based protein, and made without any mayo. It's perfect for a fresh, feel-good meal.
Vegan Creamy Chickpea Pasta with Spinach
Whip up a creamy, velvety chickpea pasta for your next weekday dinner! Made with linguine, pan-roasted chickpeas, garlic, and creamy coconut milk. This recipe is 100% dairy-free, vegan, and can be made gluten-free.
Peas
Mushroom Vegetable Tomato Soup
Cozy mushroom vegetable tomato soup made with Puerto Rican spices and flavors. Whipped up in just 20 minutes. Serve this vegan soup with a piece of warm, toasted bread or a side salad.
Garam Masala Savory Oatmeal
Dig into a quick and easy savory oatmeal made with Indian spices and flavors! The perfect 10-minute recipe that's delicious any time of the day. This recipe is vegan, gluten-free, and healthy.
Spring Vegetable Fried Rice
Easy, 10-minute, vegan spring vegetable fried rice! A healthy, springtime recipe loaded with seasonal vegetables. Serve as a side dish or as the main meal.
Vegetable Spaghetti with Zucchini and Carrots
Get ready for a past with vegetables recipe that's flavorful, saucy, and delicious! This vegetable spaghetti is the perfect dinnertime meal when you have plenty of veggies you want to cook up!
Spring Vegetable Soup With Asparagus
Zesty spring vegetable soup made with asparagus, peas, carrots, and juicy mushrooms. This recipe is vegan and done in just 15 minutes.
Arroz Con Gandules (Puerto Rican Yellow Rice)
Arroz con gandules or Puerto Rican yellow rice with gandules is a Puerto Rican staple made with pigeon peas, long-grain rice, sofrito, sazon, adobo, tomato sauce, and sometimes Spanish green olives. It's a Puerto Rican dinner staple that is served with most meals.
Easy Baked Aloo Tikki
This veg baked aloo tikki or potato patty is 100% vegetarian and vegan. Using boiled potatoes, Indian spices, and vegetables. Inspired by the Indian snack that's traditionally fried.
Beans
Arroz Con Habichuelas
Puerto Rican-style yellow rice with pink beans and Spanish olives. Made with a vegetable base called "sofrito." It's a great vegan-option side dish that is typically paired with a stew or protein. Vegan, gluten-free.
Habichuelas Guisadas From Scratch
A savory, Puerto Rican stew called "habichuelas guisadas" also known as a pink/red bean stew. Made from dry beans and from scratch. Served with rice, sliced avocado, and a protein.
20-Minute Habichuelas Guisadas (Puerto Rican Bean Stew)
Puerto Rican bean stew (habichuelas guisadas) packed with Latin flavors and ingredients. This dish is 100% vegan, healthy, and a great addition to other Puerto Rican sides.
How To Cook The Best Canned Black Beans: Puerto Rican Style
We'll show you how to cook canned black beans and turn it into a delicious Puerto Rican-style bean dish with authentic flavors and spices!
How To Cook Dry Black Beans (No Soak)
Time to put those dry black beans to work! Here's an easy way on how to cook dry beans from scratch - no soaking needed. These beans are packed with plant-based fiber, protein and they're EASY to make.
Cannellini Bean Burgers (with Pantry-Friendly Ingredients)
Need a QUICK and EASY burger? These Cannellini Bean Burgers are made with pantry-friendly ingredients! No need to chop or shred! These burgers are also 100% vegan, gluten-free, eggless, and dairy-free.
Vegan Black Bean Chili
Fill up your bowls with Vegan Black Bean Chili made with creamy black beans, spices, and homemade, crushed roasted tomatoes. Ready in 30 minutes and packed with plant-based protein and fiber!
Mushroom Chili with Fire Roasted Tomatoes
Umami-blasted Mushroom Chili with Fire Roasted Tomatoes. Made with tender beans, protein-packed tofu, and flavorful baby bella mushrooms. This dish is 100% plant-based and made with finger-lickin’ spices including smoked paprika and chili powder.
Vegetarian Tofu Bean Chili
The BEST vegetarian tofu bean chili. This classic, comfort dish is made with tender tofu, creamy beans, rich tomato sauce, and a blend of pantry-friendly spices.
20-Minute Black Bean Soup
Get your bellies ready - this 20-minute black bean soup recipe is perfectly tender, slightly smoky, with layers of umami from reserved black bean sauce, and spices.
Black Bean Tofu Burger Recipe
Protein-packed, healthy plant-based burgers made with tofu, black beans, and mushrooms. A kid-friendly burger that's great for a weekday dinner meal. Gluten-free, vegan, and healthy.
Lentils
Breakfast Red Split Lentils
Creamy, red split breakfast lentils topped with chopped walnuts and creamy coconut milk. A great alternative to traditional porridge or oatmeal that whipped up in just minutes!
Punjabi Style Red Lentil Soup (Masoor Dal Soup)
Craving something cozy, flavorful, and easy to make? This Punjabi-style red lentil soup is packed with warming spices, comes together fast, and uses simple pantry staples. It’s light yet satisfying, finished with a squeeze of lime and fresh cilantro for that perfect, crave-worthy bite.
Vegan Pastelón (Puerto Rican Plantain "Lasagna")
This vegan pastelón, also known as plantain lasagna, is a Puerto Rican classic made plant-based with lentils and sweet plantains.
Mushroom Lentil Loaf
Cozy up with this hearty Mushroom Lentil Loaf! Packed with plant-based protein and fiber, this lentil meatloaf is perfect for family dinners.
Vegan Lentil "Meatballs"
Bring on Vegan Lentil Meatballs for tonight's vegan dinner meal! It's 100% meat-free and gluten-free. It also packs a significant amount of plant-based protein and fiber, making this the perfect healthy meal. Serve with your choice of pasta and pasta sauce!
Roasted Carrot Red Lentil Soup
Creamy, full-bodied roasted carrot red lentil soup with fresh ginger. Surprisngly hearty and pairs well with a side of green salad or flatbread.
Lentil Potato Stew
Delicious, plant-based lentil potato stew made with affordable ingredients. It's a healthy comfort food that's perfect for the winter season.
Soybeans
New to soy and tofu recipes? Check out everything you need to know about super-firm vs extra-firm tofu. Also, get familiar with how useful frozen tofu is in plant-based cooking!
Soy Sauce and Green Onions Oat Bran
Fast food breakfast coming right up! Savory oat bran made with 6 ingredients and done in just 2 minutes. It's a creamy, umami-packed, satisfying meal to pair with your morning coffee.
Crispy Air Fryer Tofu Nuggets
Air fryer tofu has never been easier! If you’re looking for a crunch, you’re in for a treat. With just SEVEN ingredients and air-fried in 20 minutes.
Easiest Breakfast Tofu Scramble Recipe
This super easy breakfast tofu scramble recipe is everything you want it to be: delicious, ready in 10 minutes, and satiating! This recipe is with just 6 ingredients and is 100% vegan!
Vegan “Chicken” Noodle Soup with Tofu
Go for a Tofu Noodle Soup (Vegan Chicken Noodle Soup) the next time you’re craving something comforting and warm! Ready in just 40 minutes and made with pantry-friendly ingredients.
Vegan Palak “Paneer” With Tofu
Flavor-packed vegan palak "paneer" made with tofu, spinach, and Indian spices. A healthy dish that is best served with naan, roti, or a side of rice.
Vegan Tofu Sausage Gravy
Creamy, packed with flavor tofu sausage gravy is a perfect addition to your breakfast feast.
Vegan Sausage Crumbles (with Tofu)
Switch up your morning routine with a generous helping of vegan sausage crumbles made from tofu. Bursting with flavor, these tofu crumbles are seasoned with a bold mix of spices, including smoked paprika, bringing that classic savory breakfast taste to every bite.
Stovetop Vegan Tofu Meatballs
Sometimes, a classic, cozy dinner recipe is everything we need at the end of a long day. We’re going plant-based for our homemade vegan tofu meatballs recipe to accompany our piled-up spaghetti.
Extra-Crispy Baked Tofu Nuggets
Extra-crispy and crunchy baked tofu nuggets, coated and seasoned with panko and Italian breadcrumbs.
Vegan Butter Chicken (Tofu Makhani)
Here’s an easy Vegan Butter Chicken recipe that’s full of flavor, depth, and simple to make. It’s sure to be a crowd-pleaser every time.
Vegan Pollo Guisado (with Tofu)
Enjoy a comforting bowl of vegan pollo guisado made with tofu, tender potatoes, and Puerto Rican spices for a hearty, flavorful, and plant-based meal.
Black Bean Tofu Burger Recipe
Protein-packed, healthy plant-based burgers made with tofu, black beans, and mushrooms. A kid-friendly burger that's great for a weekday dinner meal. Gluten-free, vegan, and healthy.
Peanuts
Protein Chocolate Peanut Butter Smoothie
Whip up a thick & creamy chocolate peanut butter protein smoothie in just minutes! Made with 25 grams of PLANT-BASED protein. This protein-packed smoothie is perfect as a full-sized meal.
Peanut Butter Protein Baked Oats
This protein baked oatmeal is soft, moist, and naturally sweetened. Perfect for a quick, high-protein breakfast that keeps you full. Made with peanut butter, oats, and chia seeds, it’s gluten-free, vegan, dairy-free, and egg-free, with plenty of fiber and plant-based protein to fuel your morning.
Gluten-Free Peanut Butter Oatmeal Cookies
Peanut butter oatmeal cookies in just 15 minutes! They’re perfectly gluten-free, healthy, and vegan. The perfect healthy treat for when you want to indulge.
Chocolate Peanut Butter Smoothie Bowl
Chocolate peanut butter smoothie bowl to cool you off as the temperatures start to get warmer. Add a bit of crunch and chew to make this bowl a meal.
Healthy Edible Cookie Dough
Get your cookie scoopers out - we're making a quick and easy batch of healthy edible cookie dough. Made with oats, chocolate chips, vegan milk, brown sugar, vanilla, and peanut butter - making this recipe plant-based, gluten-free, and packed with fiber.
Frequently Asked Questions About Legumes
What is the best way to eat legumes?
The best way to eat legumes is by cooking them thoroughly to enhance digestibility and flavor—this includes boiling, pressure cooking, or slow cooking. Pairing them with whole grains, herbs, and vegetables can create balanced, nutritious meals.
What is the healthier legume to eat?
Lentils are often considered one of the healthiest legumes due to their high fiber, protein, and iron content. They are also low in fat and cook quickly, making them a convenient and nutrient-dense choice.
What is the difference between a bean and a legume?
A legume refers to the entire plant family that includes beans, lentils, peas, and peanuts. Beans are a type of legume, specifically the edible seeds of certain plants in the legume family.
What is the most common dish you prepare from legumes?
One of the most common dishes made with legumes is chili, which often features beans simmered with tomatoes, spices, and vegetables. Other popular options include lentil soup and hummus made from chickpeas.
What is the cheapest legume?
Pinto beans are typically one of the cheapest legumes available, especially when purchased dry in bulk. They are affordable, versatile, and offer great value for their nutritional content.
Bell Pepper and Potato Stir-Fry (Aloo Capsicum) 
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