Why legumes are an easy win

Legumes are one of the simplest ways to increase your plant intake.

They’re:

  • Cheap
  • Easy to store
  • Filling
  • Naturally high in fibre

And importantly — they don’t require a complete change in how you eat.

You don’t need to soak beans overnight or learn new recipes.

You just need a few simple ways to use them more often.

1. Build a Big Bean & Lentil Salad (Once, Eat All Week)

This is one of those meals you make once and use for days.

The key thing: lentils and beans are easy buys
You can get them ready-cooked in cartons or tins — just rinse and they’re ready.

Which lentils work best here:

  • Green lentils (sometimes called French or Puy lentils) — they hold their shape and give a nice bite

Start with:

  • Ready-cooked lentils AND beans (2–3 packets total)
  • Tomato
  • Cucumber
  • Pepper

Then add flavour:

  • Fresh herbs
  • Lemon olive oil
  • Salt and pepper

Upgrade tip:
Lentils and raw veg can be quite mild, so add something to lift it:

  • Spring onion for freshness
  • Chilli (fresh or flakes) for heat
  • Olives for salt and depth

Make a big batch and keep it in the fridge.

Change the mix each week — chickpeas, butter beans, green lentils — and you’ll quickly find what you like.

This works:

  • As a standalone lunch with rye bread
  • Or as a base — just add chicken or fish

Plant count (typical bowl):

  • Lentils (1)
  • Beans (1–2 depending on mix)
  • Tomato (1)
  • Cucumber (1)
  • Pepper (1)
  • Herbs (1)
  • Spring onion (1)
  • Chilli / olives (1–2)

Total: 7–9 plants in one meal

2. Add Lentils to Meals You Already Cook

This is probably the easiest habit to build.

You’re not changing what you eat — just improving it.

Where it works well:

  • Bolognese
  • Chilli
  • Stews
  • Cottage pie

Which lentils work best here:

  • Red lentils — soften and disappear into the sauce
  • Brown lentils — slightly more texture but still blend well

Why it works:

  • Lentils absorb flavour really well
  • There’s no big texture change — they just blend in
  • Most people (including kids) won’t even notice they’re there
  • Make meals more filling
  • Reduce the amount of meat, lowering saturated fat
  • Add fibre, which slows digestion and helps avoid sharp glucose spikes

Lentils do contain carbohydrates, but they behave differently to refined starches.

Because they come with fibre, they release energy more slowly.

In practice, that means you can often:

  • Have chilli without the nachos
  • Have stew without adding potatoes or extra bread

You’re still getting carbs — just in a steadier, more filling form — and the fibre helps support your gut bacteria.

There’s also a simplicity benefit.

Lentils are usually just lentils — especially when you buy them cooked in cartons or tins.

Compare that to many supermarket breads or nachos, which often contain a long list of ingredients and additives. You’re not just changing the carb — you’re simplifying the food.

Start simple:

  • Add a handful of cooked lentils
  • Or replace 25–50% of the meat

Plant count (what you’re adding):

  • Lentils (1)

Typical meal total (e.g. Bolognese):

  • Lentils (1)
  • Tomatoes (1)
  • Onion (1)
  • Garlic (1)
  • Herbs (1–2)

Total: 5–7 plants (before any sides)

Small changes add up. You’re not trying to hit 30 plants in one meal — you’re building it across the week.

3. Upgrade Your Snacks with Hummus & Veg

This is the lowest-effort way to get more legumes in.

Start with hummus (chickpeas = legumes)

Make it better:

  • Chilli flakes
  • Paprika
  • Olive oil

Swap what you dip:

  • Carrot sticks
  • Cucumber
  • Celery

Why this works:

  • Easy to prepare
  • Easy to repeat
  • Replaces more processed snacks

Keep it visible in the fridge and you’ll actually eat it.

Plant count (snack plate):

  • Chickpeas (1)
  • Carrot (1)
  • Cucumber (1)
  • Celery (1)
  • Spices (1–2)

Total: 4–6 plants in a snack

The takeaway

You don’t need a big diet overhaul.

Just:

  • Make one big bean and lentil salad
  • Add lentils to meals you already cook
  • Swap snacks for hummus and veg

Do that consistently, and hitting 30 plants a week becomes a lot easier.

Start small, build over time

You don’t need to get this perfect.

You just need to:

  • Try one idea
  • Repeat it a few times
  • Build from there

That’s how plant diversity grows — not in one big change, but through small habits that stick.