It’s “a boom time for the bean industry,” the New York Times recently reported, as shoppers cleared supermarket shelves of beans, grains, and frozen vegetables.
The recipes in this post were developed by Kate Sherwood, The Healthy Cook, and taste-tested in the Nutrition Action Test Kitchen. Have a comment, question, or idea? Email Kate at firstname.lastname@example.org.
We’ve rounded up 10 healthy staples that can wait on standby in your pantry, freezer, or fridge and paired them with 20 of our favorite recipes to get you started.
Fiber, protein, potassium, magnesium, folate, iron. It’s no surprise that beans are superstars. Just half a cup of most beans has around 6 to 8 grams of fiber.
To skip the sodium, look for “no salt added.” “Low sodium” means no more than 140 mg per half cup. Our go-to brand, for its firm texture: Goya.
Cannellini Beans & Spinach
Sauté 1 Tbs. minced garlic in 2 Tbs. olive oil for 1 minute. Stir in 1 15 oz. can no-salt-added cannellini beans with their liquid and 5 oz. baby spinach (or 1 cup thawed frozen spinach). Season with a squeeze of lemon juice, ¼ tsp. kosher salt, and freshly ground black pepper. Serve with ¼ cup grated parmesan. Serves 4.
Per serving: calories 170 | total fat 9 g | sat fat 1.5 g | carbs 17 g | fiber 5 g | total sugar 1 g | added sugar 0 g | protein 7 g | sodium 270 mg
Chickpea & Cherry Tomato Salad
Combine ¼ cup small-dice red onion with 2 Tbs. red wine vinegar, ½ tsp. kosher salt, and ½ tsp. sugar. Toss with 1 pint chopped cherry tomatoes, 1 15 oz. can drained and rinsed no-salt-added chickpeas, 2 Tbs. olive oil, and freshly ground black pepper. Serves 4.
Per serving: calories 190 | total fat 8 g | sat fat 1 g | carbs 22 g | fiber 5 g | total sugar 4 g | added sugar 1 g | protein 7 g | sodium 270 mg
Like other legumes, lentils are nutrient powerhouses. But unlike other legumes, lentils cook in just 15 to 25 minutes—no soaking needed. And red lentils and split peas cook in just 10 to 15 minutes.
Click here for how to cook lentils and other dry beans.
Black Lentil & Walnut Salad
Whisk together 1 tsp. lemon zest, 2 Tbs. lemon juice, 1 tsp. dijon mustard, 2 Tbs. olive oil, and ½ tsp. kosher salt. Toss with 2 cups cooked black lentils, 1 cup sliced celery, and ¼ cup chopped toasted walnuts. Serves 4.
Per serving: calories 230 | total fat 12 g | sat fat 1.5 g | carbs 22 g | fiber 9 g | total sugar 3 g | added sugar 0 g | protein 10 g | sodium 290 mg
Red Lentil Curry
Sauté 1 diced onion in 3 Tbs. olive oil until lightly browned. Stir in 1 Tbs. minced garlic, 1 Tbs. grated ginger, and 1 Tbs. curry powder. Cook, stirring constantly, for 1 minute. Stir in 1 15 oz. can no-salt-added diced tomatoes, 1 cup red lentils, and 3 cups water. Simmer, stirring often, until the lentils begin to thicken the stew, about 15 minutes. Season with ¾ tsp. kosher salt. Serves 4.
Per serving: calories 310 | total fat 11 g | sat fat 1.5 g | carbs 40 g| fiber 8 g | total sugar 4 g | added sugar 0 g | protein 13 g | sodium 380 mg
Edamame are shelled green soybeans. They supply a little more protein than other beans. The taste? Think firmer, yummier limas. Frozen edamame is blanched, so it cooks quickly. Just thaw it for salads.
Edamame & Avocado Salad
Whisk together 1 Tbs. rice vinegar, 2 Tbs. reduced-sodium soy sauce, 1 tsp. toasted sesame oil, 2 tsp. grated ginger, and 1 minced scallion. Toss with 4 cups salad greens, 2 cups thawed frozen edamame, 1 diced avocado, and 1 cup diced cucumber. Sprinkle with 1 Tbs. sesame or sunflower seeds. Serves 4.
Per serving: calories 160 | total fat 10 g | sat fat 1 g | carbs 11 g | fiber 7 g | total sugar 3 g | added sugar 0 g | protein 9 g | sodium 310 mg
Sauté 1 cup each thawed frozen corn kernels, diced onion, and diced red bell pepper in 1 Tbs. olive oil and 1 Tbs. butter until sizzling hot. Stir in 1 cup thawed frozen edamame and 1 cup chopped cherry tomatoes. Season with ½ tsp. paprika and ¼ tsp. kosher salt. Serves 4.
Per serving: calories 150 | total fat 8 g | sat fat 2.5 g | carbs 17 g | fiber 4 g | total sugar 6 g | added sugar 0 g | protein 6 g | sodium 150 mg
Nuts and seeds—and their butters—have plenty to offer: healthy fat, protein, magnesium, zinc, and vitamin E. Toasting nuts makes them more flavorful. Toast in the oven at 325° F for 8–15 minutes, but watch them closely.
Whisk together ¹⁄3 cup peanut butter, ¼ cup lime juice, ¼ cup reduced-sodium soy sauce, 1 Tbs. toasted sesame oil, 2 tsp. brown sugar, and 1 minced red chile (optional). Drizzle on salads, noodles, or lettuce wraps. Makes 15 Tbs.
Per 2 Tbs. dressing: calories 100 | total fat 8 g | sat fat 1.5 g | carbs 5 g | fiber 1 g | total sugar 3 g | added sugar 2 g | protein 3 g | sodium 360 mg
Barley with Spinach Pesto
Combine in a food processor 2 cups baby spinach or kale, ½ cup thawed frozen peas, ¼ cup toasted pine nuts or cashews, ¼ cup olive oil, ¼ cup grated parmesan, 1 clove garlic, and ¼ tsp. kosher salt. Pulse until uniformly minced. Toss with 2 cups cooked grains (like pearl barley or farro). Serves 4.
Per serving: calories 300 | total fat 20 g | sat fat 3.5 g | carbs 27 g | fiber 5 g | total sugar 1 g | added sugar 0 g | protein 5 g | sodium 250 mg
Say hello to your new side dish. Bulgur—quick-cooking dried cracked wheat—has twice the fiber of brown rice. Check the bulk bins. No bulgur? Try quinoa or whole-wheat pearl couscous. All cook in 10 to 15 minutes.
Fruit & Nut Tabbouleh
Combine 2 cups cooked bulgur, ½ cup chopped fresh parsley, ¼ cup chopped fresh mint or cilantro, ¼ cup diced dried apricots, ¼ cup toasted slivered almonds, 2 Tbs. olive oil, 1 Tbs. lemon juice, and ¼ tsp. kosher salt. Serves 4.
Per serving: 200 calories | total fat 10 g | sat fat 1.5 g | carbs 25 g | fiber 6 g | total sugar 5 g | added sugar 0 g | protein 5 g | sodium 130 mg
Sun-Dried Tomato Bulgur
Bring 1¼ cups water and ¾ cup bulgur to a boil. Reduce the heat to a simmer and cook for 10 minutes. Stir in ¼ cup chopped sun-dried tomatoes, ¼ cup crumbled feta, and 3 sliced scallions. Season with ¼ tsp. kosher salt and freshly ground black pepper. Serves 4.
Per serving: calories 130 | total fat 2.5 g | sat fat 1.5 g | carbs 23 g | fiber 4 g | total sugar 2 g | added sugar 0 g | protein 5 g | sodium 220 mg
Green or red cabbage is a nutritious way to bulk up dishes for next-to-no calories (20 per cup). Bonus: A whole (uncut) head can stay crisp in your refrigerator for weeks. Or try more delicate Napa or savoy cabbage. They won’t last as long, but they’re milder, sweeter, and easier to cut.
Zesty Cabbage Salad
Whisk together the zest and juice of ½ lemon and ½ orange with ¼ tsp. kosher salt, 2 Tbs. olive oil, 2 Tbs. mayonnaise, and 1 tsp. dijon mustard. Toss with 8 cups finely shredded cabbage and/or kale. Sprinkle with ¼ cup chopped smoked almonds. Serves 4.
Per serving: calories 190 | total fat 16 g | sat fat 2 g | carbs 12 g | fiber 5 g | total sugar 6 g | added sugar 0 g | protein 4 g | sodium 250 mg
Moo Shu Cabbage
Stir-fry 2 cups sliced shiitake or cremini mushrooms in 1 Tbs. peanut oil until lightly browned, about 2 minutes. Mix together 1 Tbs. reduced-sodium soy sauce and 1 tsp. hoisin sauce. Add to the mushrooms. Add 6 cups shredded cabbage, 1 cup shredded carrots, and 1 cup thinly sliced onion. Stir-fry until hot and still crisp, 1–2 minutes. Serves 4.
Per serving: calories 90 | total fat 3.5 g | sat fat 0.5 g | carbs 14 g | fiber 4 g | total sugar 6 g | added sugar 0 g | protein 3 g | sodium 200 mg
Think of Brussels sprouts as small-but-mighty cabbages. A cup of these babies is packed with vitamins C and K and fiber, plus some lutein, folate, potassium, and magnesium.
Roast or sauté them until browned and irresistible. Got a food processor with a grating or shredding disc? Raw shredded sprouts are also right at home in a salad.
Maple Brussel Sprouts
Quarter 1 lb. Brussels sprouts. Sauté in a nonstick pan in 2 Tbs. olive oil until tender-crisp, 5–7 minutes. Season with 1 Tbs. maple syrup, 1 Tbs. red wine vinegar, and ¼ tsp. kosher salt. Top with ¼ cup chopped pecans. Serves 4
Per serving: calories 160 | total fat 12 g | sat fat 1.5 g | carbs 13 g | fiber 5 g | total sugar 6 g | added sugar 3 g | protein 4 g | sodium 150 mg
Miso Ginger Shredded Brussel Sprouts
Whisk together 1 Tbs. miso paste, 1 Tbs. water, 1 tsp. minced ginger, 1 tsp. rice vinegar, ½ tsp. toasted sesame oil, and ½ tsp. honey. Toss with 4 cups raw or lightly steamed shredded Brussels sprouts. Serves 4.
Per serving: calories 50 | total fat 1 g | sat fat 0 g | carbs 10 g | fiber 3 g | total sugar 3 g | added sugar 1 g | protein 3 g | sodium 140 mg
Tofu and its firm soy cousin, tempeh, are plant proteins that are low in saturated fat…and go easy on the planet. Unopened, they can last for months in the refrigerator.
Cut 14 oz. extra-firm tofu into 12 slabs. Press 1 side of the slabs into 3 Tbs. sesame seeds. Sauté in 1 Tbs. peanut oil, sesame side down, until the seeds are browned, 2–3 minutes. Remove from the pan. Whisk together ¼ cup reduced-sodium soy sauce, 1 Tbs. balsamic vinegar, 1 tsp. brown sugar, 1 tsp. minced ginger, 1 tsp. minced garlic, 1 tsp. cornstarch, and ¼ cup water. Add to the pan and cook until thickened, 1–2 minutes. Spoon over the tofu. Top with 1 sliced scallion. Serves 4.
Per serving: calories 190 | total fat 12 g | sat fat 1.5 g | carbs 8 g | fiber 2 g | total sugar 2 g | added sugar 1 g | protein 12 g | sodium 580 mg
Whisk together 2 Tbs. olive oil, 2 Tbs. grated parmesan, 1 minced garlic clove, ¹⁄8 tsp. dried thyme, and ¹⁄8 tsp. kosher salt. Toss with 8 oz. crumbled tempeh. Sauté in a large nonstick pan until golden brown, 3–5 minutes. Serve on top of a salad or in lettuce wraps. Serves 2.
Per serving (does not include salad or lettuce wraps): calories 330 | total fat 21 g | sat fat 4 g | carbs 15 g | fiber 10 g | total sugar 0 g | added sugar 0 g | protein 23 g | sodium 220 mg
Who can get enough of overachieving spinach and kale? They’re loaded with vitamins (A, K, folate) and lutein. And frozen greens can go straight from freezer to recipe with no washing or chopping. Just throw a handful in your soup, stew, curry, or pasta sauce.
Chickpea, Sweet Potato, & Spinach Stew
Sauté 1 chopped onion in 2 Tbs. olive oil until browned, 5–7 minutes. Stir in ¼ cup tomato paste and 1 tsp. ground coriander or cumin. Cook for 1 minute. Add 2 cups cubed sweet potatoes, 1 cup water, and 1 15 oz. can no-salt-added chickpeas with their liquid. Simmer until the sweet potatoes are tender, 8–10 minutes. Stir in 2 cups frozen spinach. Season with ½ tsp. kosher salt and freshly ground black pepper. Serves 4.
Per serving: calories 270 | total fat 8 g | sat fat 1 g | carbs 40 g | fiber 10 g | total sugar 7 g | added sugar 0 g | protein 11 g | sodium 370 mg
Garlic Spinach or Kale
Sauté 3 sliced cloves garlic in 2 Tbs. olive oil for 1 minute. Add 1 lb. frozen spinach or kale. Cook until any liquid cooks off, 2–3 minutes. Season with a pinch of kosher salt. Serves 4.
Per serving: calories 100 | total fat 7 g | sat fat 1 g | carbs 6 g | fiber 3 g | total sugar 1 g | added sugar 0 g | protein 4 g | sodium 140 mg
Fatty fish like salmon can help protect your heart. And a 3 oz. serving has roughly 20 grams of protein and 60 to 90 percent of a day’s vitamin D, which is rare to find in foods. No wonder it’s a winner.
The salmon that’s sold in small, tuna-sized cans or in pouches is typically free of (edible) bones and—like most canned salmon—is wild.
Mix 1 5 oz. can drained salmon with 1 cup finely chopped raw vegetables (try celery, radish, tomato, and/or cucumber). Toss with a dressing of 1 Tbs. horseradish or whole-grain mustard and ¼ cup mayonnaise. Serve on a salad or with whole-wheat toast or crackers. Serves 2.
Per serving (does not include salad, toast, or crackers): calories 260 | total fat 23 g | sat fat 3.5 g | carbs 3 g | fiber 1 g | total sugar 1 g | added sugar 0 g | protein 12 g | sodium 420 mg
Mix 1/3 cup each of finely diced celery, white onion, and bell pepper (any color) with 2 Tbs. mayonnaise, 1 Tbs. whole-grain mustard, 2 Tbs. minced fresh dill (optional), and ¼ tsp. kosher salt. Add 3 5 oz. cans drained salmon and stir to combine. Form the mixture into 12 cakes. Sauté half the cakes in 1 Tbs. olive oil until lightly browned on both sides, about 2 minutes per side. Repeat with another 1 Tbs. olive oil and the remaining cakes. Serve with lemon wedges. Serves 4.
Per serving: calories 220 | total fat 15 g | sat fat 2.5 g | carbs 3 g | fiber 1 g | total sugar 1 g | added sugar 0 g | protein 17 g | sodium 510 mg
Photos (top to bottom): stock.adobe.com: jchizhe, Andrzej Tokarski, kolesnikovserg, FPWing, Gresei, bigacis, boonchuay1970, ImagesMy, breakingthewalls, valery121283, constantinos.
Find this article interesting and useful?
Nutrition Action Healthletter subscribers regularly get sound, timely information about staying healthy with diet and exercise, delicious recipes, and the inside scoop on healthy and unhealthy foods in supermarkets and restaurants. If you don’t already subscribe to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-conscious consumers.
Have a comment, question, or idea?
Send us an email at email@example.com. While we can’t respond to every email, we’ll be sure to read your message.