If I had to pick just one food item to always keep in my pantry, it would be lentils. They cook quickly and offer comfort, reminding me of my mom’s lentil soup, a regular part of my childhood. I would also gladly include any additional legumes, such as chickpeas, black-eyed peas, cannellini beans, and kidney beans.
Legumes are a vital source of plant-based protein in the Mediterranean diet. Just a cup of cooked beans, lentils, or peas contains around 15 grams of protein, nearly a quarter of the daily protein requirements for an average adult. Furthermore, research indicates that individuals who obtain a higher proportion of their protein from plant sources, as opposed to animal sources, often enjoy longer and healthier lives.
A cup of legumes also provides approximately 13 grams of dietary fiber, roughly half of your recommended intake. Fiber plays a crucial role in maintaining a well-functioning digestive system, nourishing beneficial gut bacteria, and is believed to capture cholesterol within the intestines, potentially explaining why research indicates that consuming legumes can lead to lower levels of LDL (or “bad”) cholesterol. Additionally, scientists have associated legume consumption with improved blood sugar control and a reduced risk of coronary heart disease.
Legumes are a rich source of various vitamins and minerals, including iron, which is vital for oxygen transport to cells; magnesium, which aids in blood pressure and blood sugar regulation; folate, essential for pregnancy and cellular function; and vitamin E, supporting the immune system and safeguarding against cell damage.
The Mediterranean diet guidelines generally recommend including at least two or three servings of legumes each week, and the best part is that you can achieve this without needing to use your stove.
Essential Pantry Items to Stock
Beans, lentils, and peas make fantastic pantry essentials due to their affordable prices and extended shelf life. If you include some refrigerated and frozen options, you’ll have a diverse selection of legumes.
Here’s my recurring shopping checklist:
- Hummus is perfect for snacking or sandwiches (you can purchase it pre-made or try making it home).
- Canned beans for easy enhancements in soups, salads, nachos, or tacos.
- Dried lentils and beans (if you haven’t tried cooking beans from their raw state before, our comprehensive guide is a great starting point).
- Frozen peas and edamame.

Cooking with Legumes: Tips and Ideas
For each day of our Mediterranean diet series, we’ve chosen a selection of recipes that incorporate the highlighted ingredients. This isn’t meant to serve as a daily meal plan but offers creative inspiration on integrating these nutritious foods into your weekly meals.
Why not start your day with beans? Add a spoonful of black beans to your scrambled eggs and topping them with salsa. Consider Kay Chun’s delightful huevos rancheros for those looking for something more elaborate. If you want to plan, you can follow J.J. Goode’s adaptation of Steve Sando’s simple beans-on-toast recipe. By cooking a batch of dried beans over the weekend, you’ll have your breakfast sorted for several mornings in the week ahead.
Try the delightful chickpea salad sandwich crafted from canned chickpeas blended with a creamy lemon-tahini dressing for a satisfying lunch option. What’s great is that you can easily prepare it in advance. Alternatively, Lidey Heuck’s speedy cherry tomato and white bean salad, complemented by a hearty slice of whole-grain bread dipped in olive oil, offers a light and tasty lunch alternative.
As for dinner, I have two preferred recipes to recommend: Melissa Clark’s red lentil soup and Ali Slagle’s sheet-pan feta with chickpeas and tomatoes. These dishes are uncomplicated to prepare and can typically be made with ingredients already available in your kitchen. They result in highly gratifying meals with a fresh green salad and some quality bread.