Meal-prepping beans for easy lunches all week
Preparing beans in bulk saves time and gives you a versatile protein to use in salads, bowls, soups, and wraps. With a little planning you can have several lunch options ready.
Batch-cooking plan:
- Cook 3–4 cups dried beans (yields roughly 6–8 cups cooked) or prepare several cans worth. Use a pressure cooker or stovetop; season lightly.
- Store beans in airtight containers with some of their cooking liquid to keep them moist.
- Divide into portion-sized containers for grab-and-go lunches.
Lunch assembly ideas:
- Grain bowl: beans + cooked grain + roasted vegetables + greens + simple dressing.
- Salad topper: toss beans with chopped veggies, herbs, and vinaigrette for a hearty salad.
- Wraps and sandwiches: mash beans with spices for a spread or use whole beans with slaw and avocado.
- Soups: add beans to quick vegetable or tomato-based soups for fiber and protein.
Storage and safety:
- Refrigerate up to 3–4 days; freeze portions for longer storage.
- If freezing, portion into meal-sized quantities and defrost overnight.
Efficiency tips:
- Cook different bean varieties to keep meals interesting.
- Pre-chop vegetables and prepare dressings to speed assembly.
With a cooked-bean base, you can mix and match lunches quickly while keeping meals nutritious and satisfying.