The prevalence of Whole Foods and other novelty health stores has led to the notion that a healthy meal can only be made from expensive ingredients. Between organic produce and imported spices, eating well seems more and more like a privilege. But that doesn't have to be the case. As a health-conscious vegetarian on a limited budget, I have managed to find ways to make filling and very healthy dishes. That's not to say I'm without my privileges; I have access to a great grocery store and time to cook for myself, which is not the case for all Americans. But these bean-centered recipes make great use of generally available and inexpensive ingredients. 

Legumes come recommended by several public health organizations, who suggest we eat at least 3 cups per week. Eating beans on a regular basis helps lower the risk of cardiovascular diseases, as well as improving digestive health. They're good stuff all around, especially if you have the time to buy them dried and cook them yourself. Here are 5 favorite bean recipes that I find myself devouring on a regular basis. 


Quick Black Beans with Cumin and Oregano

Sort of a poor man's chili, these black beans are delicious on their own, over rice, or garnished with baby spinach. I've mixed leftovers into eggs before as well. The onion, garlic, and spices pack an awesome antioxidant punch. I like to swap out the hot sauce for a teaspoon or so of cayenne pepper but either way is delicious. This recipe is a great way to use up any leftover fractions of onion you may have lying around the fridge, as you don't really need a full one for a single can of beans.

Lima Beans with Garlic

I love a minimalist ingredient list, and this recipe ensures you'll only need to buy one, maybe two things you don't already have lying around your kitchen. It calls for frozen lima beans, which for some reason are a little tricky to find in my neck of the woods. I'm sure cooked dried limas and their cooking water would work just as well for this simple little dish. I still don't know if this counts as a soup or a stew or what, but either way, it's super tasty.

Warm Lentil Salad

I had no idea that red wine vinegar and Dijon mustard made such an enticing pair. The dressing in this salad is one of the most delicious I've ever seasoned with, and it was born out of two things I already had sitting around my kitchen. The recipe calls for French lentils as its base, but I use whatever happens to be in the grocery store, French or otherwise. Make a ton of this salad and eat it throughout the week; it keeps well and tastes fine cold, too. 

Cowboy Beans

This one calls for the quick cooking of dry Pintos, so no cans to be seen. Set aside a few hours for this; it's worth it. I make it without bacon and with a lot of spinach on top. I've also never been able to find sambal, though I'm sure it makes this bean soup taste even better if you have access to it. 

Chick Pea and Parmesan Salad

This one is such a staple for me, it's ridiculous. It takes about two minutes to assemble if you're using canned garbanzos--no cooking required, just a little mixing. I like to put the beans, olive oil, and lemon juice in a lidded Pyrex bowl, shake it all up, then sprinkle the cheese on top. I usually only eat about half a can at a time, so I essentially get two full meals out of a dollar fifty or so. This salad still tastes great without the parmesan if you're dairy-averse. It's also tasty atop a handful or two of dark, leafy romaine for an added nutrition boost. 


There you have it--that's mostly how I get by as a broke vegetarian. All of these recipes could easily be a side dish for a larger meal. The black beans in particular would go great in a burrito or something of the sort. But they'll do just fine on their own, as budget-friendly, (mostly) vegan meals for the survivalists among us. If your grocery store offers beans in bulk, fill up some huge jars for maximum savings. If not, cans will do nicely (and save time) as you fit in your three cup weekly minimum. 

(Photo credit: Orangette)