Legumes – Budget-Friendly Nutritional Powerhouses

Welcome back to budget bites! This week, we're putting the spotlight on legumes—a versatile, budget-friendly ingredient that you need to be eating more of!

The legume family includes beans, lentils, chickpeas, peas, peanuts and soybeans - each bringing its unique flavour and texture to the table. Not only are they incredibly affordable, but they also serve as an excellent source of plant-based protein and essential nutrients. 

There are endless ways you can cook with them - from comforting soups and stews to refreshing salads and delicious dips.

Protein-Packed Combos 

Legumes often contain more protein than other plant foods, and when combined with grains, they form a complete protein source – perfect if you’re vegetarian or wanting to include more plant-based meals in your diet.

For example: combining quinoa and lentils like we have in this Vegan Nourish Bowl with Crispy Lentils and Kale, Sweet Potato and a Creamy Cashew Sauce or brown rice and chickpeas like we have in this Warm Brown Rice, Chickpea Salad with Roasted Carrots, Pumpkin and Feta

Warm Brown Rice, Chickpea Salad with Roasted Carrots, Pumpkin and Feta

Hearty Soups, Stews and Curries


Legumes are perfect for creating hearty and filling soups and stews. From classic vegetable soup with peas or lentils, vegetarian curries or comforting chilli con carne – legumes add texture, flavour, and a nutritional boost.

Creamy Butter Beans with Sun-dried Tomatoes and Kale

Nutrient-dense salads

Salads are not just about leafy greens, you can make a hearty salad with legumes like our Marinated Lentil Salad with Herbs, Feta and Almonds – you can serve this salad as is or add your choice of roasted vegetables. Another way to incorporate legumes into salads is to make crispy lentil, bean or chickpea croutons – add them to leafy greens for a more satisfying and nutrient-dense salad!

Marinated Lentil Salad with Herbs, Feta and Almonds

Flavourful Dips and Spreads 

Legumes are the stars of many popular dips and spreads, like hummus – a beloved Middle Eastern dip made from chickpeas, but you can also use other legumes like butter beans. These can be enjoyed with fresh veggies, dolloped on nourish bowls or as a tasty sandwich spread.

Easy Home-Made Hummus

Veggie Burgers, Falafels and Fritters

Store-bought veggie burgers can be expensive and loaded with additives and preservatives – legumes are the answer. Combining mashed beans or lentils with herbs, spices, and breadcrumbs/flour can create a tasty and satisfying patty. 

Black Bean and Sweet Potato Veggie Burgers with Homemade BBQ Sauce

As you can see there are so many ways you can incorporate legumes into your meals! With our membership, we ensure that budget-friendly meals are incorporated every week. Sign up for a 7-day free trial!

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