Beans and Lentils

Back to Basics
Before anyone had figured out how to make various processed forms of plant-based proteins, the most abundant source was simply beans and lentils, along with other legumes. These are by far the least processed, least expensive and easiest to obtain, and come in such a huge variety that there's a legume for almost every need.

There are also a ton of Western dishes based on beans and lentils. Since Ancient times (about 6000 BC!), countless civilizations based their diets on these plentiful protein sources, before being able to eat meat every day became a commonality. Old world beans, consumed since the times of the great Mediterranean civilizations, include chickpeas, brown, red and green lentils, broad or fava beans, lupini beans and peas.

In the Americas came a bounty of other cultivars, such as black beans, lima beans and pinto beans. Thanks to many breeders, there are now hundreds (!) of legumes to choose from, from common bulk beans to heirlooms that may only exist in a small region.

Preparation
The best way to get beans is in dry bags- they're cheaper and more easy to store than canned beans, and you have a greater amount of control in how much sodium is added, and in avoiding preservatives or tinny tastes. To prepare dry beans, however, requires a bit of preplanning- you need to soak the beans for several hours, preferably overnight, then cook them for an hour or possibly more until tender, skimming the boiling pot's top for foamy protein. Naturally not everyone has the time for this every time you want to eat beans, but most can be frozen once cooked and defrosted with little loss of flavour or texture.

A quicker option is using lentils, which have even more protein per gram than beans, and cook quickly even without pre-soaking. The smallest red lentils can be cooked in less than 20 minutes!

Nutrition
The main benefit of beans and lentils is as an inexpensive protein source. To get the most out of them, eat them with a complimentary grain like barley, rice, corn or wheat- this will ensure that you get the full compliment of amino acids (the building blocks of proteins) from both foods, maximizing their nutritional value. Other legumes, like peas and green beans, also have plenty of protein. All these options have plenty of fibre alongside their protein content, and can help to lower cholesterol levels and blood pressure.