Bean Appetit: Five Ways to Meal Prep with Beans

When it comes to planning and meal prepping ahead of time, beans can’t be beat for their convenience, health and flavor. 

At Oldways, when we talk about beans, we’re often talking about the broader category of pulses: a group of foods that includes beans, lentils, chickpeas, and dry peas. From black-eyed peas in West Africa, to adzuki beans in Japan, to chickpeas in the Mediterranean, and black beans in Latin America, you’ll find beans and pulses in just about every cuisine – and for good reason! They are packed with protein, fiber and micronutrients, and best of all, they are a meal-prepper’s dream ingredient. 

Beans add a meaty bite to salads and hearty flavor to soups, and they are a wonderfully inexpensive side dish. You can use dried or canned beans, and if using canned, look for low- or no-sodium, and be sure to rinse them thoroughly. 

Here are some of our favorite ways to meal-prep with beans and pulses:

Make a dense bean salad to pack for lunch.

These are all the rage for a reason! We love all kinds of salad, but it’s important to pack lunches that will keep you satisfied until dinnertime. Beans are the perfect midday ingredient – full of both fiber and protein – and will prevent a post-lunch energy crash.

For an extra boost of protein and healthy fats at lunch, try this Salad with Salmon, Avocado, and Beans. For a plant-based option,  this Mix n’ Match Mediterranean Grain Salad is the perfect way to customize your lunch based on what’s in your kitchen.

Or, for the ultimate bean lover, try making this easy Three-Bean Salad. 

Make a huge pot of soup – then freeze it!

Summer may be around the corner, but soup is always an especially good option for the long-term meal-prepper, or if you know you’re heading into a busy period. There is rarely a soup or chili that can’t be improved upon by adding beans, and the wonderful thing about these dishes is that they can be stored flat in plastic bags in the freezer, and thawed when you want to eat them.

This Hearty Bean Soup relies on pureed white beans for a cream-free creaminess. Complete with an optional touch of chicken sausage and Italian seasoning, this is a soup that’s even better the next day.

If you prefer the bite of whole beans, try this slightly sweet Pumpkin and White Bean Soup, or go for a taste of Latin America with this South American Vegetable and Rice Soup.

Make a batch in the Crock Pot for a hands-off side dish.

Sometimes, simple is best. Beans make for a fabulous side dish all on their own, although they’re also the perfect canvas for any flavorful additions you enjoy. 

For a particularly inexpensive and nutrient-dense meal-prep dish, look no further than dried black beans. This No-Soak Crock Pot version can be made overnight or while you work during the day – and will then be ready to pack for lunch or enjoy for dinner!

Incorporate them into a dip.

Who says meal prep has to be just for you? If you’re looking to wow a crowd, try blending beans into a creamy consistency, like in this Mexican Bean Dip. You can prep it up until it’s time to bake – which you can do just before serving!

Another fabulous bean-based dip is hummus. The classic chickpea-based version is delicious, but you can also experiment with other beans, like in this Butter Bean Hummus recipe. 

Or, try making a salsa or other chunky dip with beans. They’ll often marinate in the fridge and end up even more delicious after a day. Although corn tortilla chips are always a delicious vessel for scooping, bean-based dips can be paired with anything from burritos to pitas or spooned atop your protein of choice. The options are endless!

Give rice and beans a try.

Quick to prepare, inexpensive and delicious: just about every culture on Earth has its version of a heritage grains and beans dish. 

For a taste of the Mediterranean, try making a dish with chewy grains and white beans, like this chunky Italian Bean and Farro Soup. 

If you’re a fan of flavors from the African diaspora, the options are endless. We love keeping things simple with Black Beans and Brown Rice, or jujing things up by making this deliciously seasoned Jagacida. 

In Latin America, beans are one of the “Three Sisters”: a Native American companion planting method of growing beans, corn and squash on the same plot of land. There are plenty of Latin American bean dishes to choose from, but an easy meal-prep option is this Arroz Congri made with brown rice and canned black beans.

Throughout Asia, all kinds of beans are enjoyed – soybeans, red beans, black beans. We love rice bowls that incorporate edamame, like this teriyaki variety, as well as the humble green bean in this Indonesian Red Rice Salad.

The beauty of beans lies in their versatility. Don’t let these five options limit you – instead, use them to further explore the world of bean-based meal prep. Check out our recipe database for more inspiration, and take advantage of our various meal plans – such as Make Every Day Mediterranean, Heritage Cooking for One, and Whole Grains Around the World – to let us do the planning for you and ensure you’re fueling your body with healthy, delicious heritage meals every day.