20 Meatless Meals That Are Good for Your Heart and Wallet

Meatless meals can be both filling and affordable when they include beans, lentils, vegetables, and an accompaniment such as rice or potatoes. These 20 dinners range from smoky bowls to a potato-topped lentil pie. They are complete recipes, not just suggestions for what to throw together.

Make meatless dinner satisfying

• Include beans or lentils as a main ingredient rather than serving vegetables alone.
• Pair a soft food with a crisp or roasted element when you can. Texture makes a budget bowl more interesting.
• Keep dry lentils and a few cans of beans available so a meatless dinner does not require a special shopping trip.

What makes these meals heart-conscious?

These recipes emphasize vegetables, beans or lentils, whole grains, and olive oil, with lean poultry, fish, or low-fat dairy where included. That approach follows the American Heart Association’s dietary guidance. Your overall eating pattern matters more than any one dish.

Use no-salt-added canned foods and unsalted broth as listed, and check labels on bread, tortillas, canned fish, and spice blends. The recipes include no added table salt. Costs vary by store and season, so the budget tips focus on ingredient choices and avoiding waste rather than promising a fixed dollar amount.

Jump to a recipe

1. Chickpea and Cauliflower Tomato Bowls
2. Pinto Bean and Cabbage Skillet
3. Chickpea and Eggplant Skillet
4. White Bean and Mushroom Ragout
5. Chickpea and Carrot Curry Bowls
6. Smoky Lentil Taco Bowls
7. Lentil and Mushroom Pasta Sauce
8. Lentil and Cabbage Supper
9. Lentil and Sweet Potato Curry
10. Lentil and Zucchini Tomato Bowls
11. Lentil and Frozen Spinach Stew
12. Lentil and Eggplant Ragout
13. Chickpea and Cabbage Soup
14. Red Lentil and Carrot Soup
15. Lentil, Potato, and Kale Soup
16. Roasted Chickpea and Broccoli Bowls
17. Chickpea and Sweet Potato Roast
18. Chickpea, Eggplant, and Tomato Sheet Pan
19. Lentil Shepherd’s Pie
20. Black Bean Stuffed Sweet Potatoes

1. Chickpea and Cauliflower Tomato Bowls

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups small cauliflower florets
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon ground cumin and 1 teaspoon ground coriander
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 4 cups small cauliflower florets, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

2. Pinto Bean and Cabbage Skillet

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added pinto beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups thinly sliced cabbage
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon smoked paprika and 1/2 teaspoon ground cumin
• 1 tablespoon apple cider vinegar
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 4 cups thinly sliced cabbage, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

3. Chickpea and Eggplant Skillet

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 small eggplant, cut into 1/2-inch cubes
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon dried oregano and 1/2 teaspoon smoked paprika
• 2 tablespoons chopped parsley
• 3 cups cooked whole-wheat couscous

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 1 small eggplant, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

4. White Bean and Mushroom Ragout

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 8 ounces mushrooms, sliced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 1 tablespoon balsamic vinegar
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 8 ounces mushrooms, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

5. Chickpea and Carrot Curry Bowls

A saucy skillet meal that turns two inexpensive cans of beans into four filling servings.

Servings: 4   Prep: 10 minutes   Cook: 20 minutes

Ingredients

• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 3 medium carrots, thinly sliced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup water
• 2 teaspoons salt-free curry powder
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 5 minutes, stirring, until softened.
2. Add the garlic, 3 medium carrots, and the seasonings. Cook for 3 minutes, stirring so the garlic does not scorch.
3. Stir in the drained beans, tomatoes with their juices, and water. Bring to a gentle simmer, cover, and cook for 10 minutes. Stir halfway through; add a splash of water if the pan looks dry.
4. Uncover and cook for 2 more minutes, or until the vegetables are tender and the sauce lightly coats the beans. Stir in the finishing ingredient.
5. Divide the listed cooked grain among four bowls and spoon the bean mixture over the top. If bread is listed instead, serve it alongside the beans.

Budget and prep tip: Cook a larger pot of brown rice once and freeze it in meal-sized portions. The listed rice is already cooked; if starting from dry, allow the package cooking time.

6. Smoky Lentil Taco Bowls

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 bell pepper, diced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon ground cumin and 1 teaspoon smoked paprika
• 2 tablespoons lime juice
• 3 cups cooked brown rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

7. Lentil and Mushroom Pasta Sauce

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 8 ounces mushrooms, finely chopped
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon dried oregano and 1/2 teaspoon dried basil
• 1 tablespoon balsamic vinegar
• 8 ounces whole-wheat spaghetti, cooked according to the package

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

8. Lentil and Cabbage Supper

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups shredded cabbage
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon smoked paprika and 1/4 teaspoon black pepper
• 1 tablespoon apple cider vinegar
• 4 slices whole-grain bread

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

9. Lentil and Sweet Potato Curry

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 medium sweet potato, cut into 1/2-inch cubes
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 2 teaspoons salt-free curry powder
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

10. Lentil and Zucchini Tomato Bowls

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 zucchini, diced
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon dried oregano and 1/2 teaspoon dried rosemary
• 2 tablespoons chopped parsley
• 3 cups cooked whole-wheat couscous

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

11. Lentil and Frozen Spinach Stew

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon ground cumin and 1/2 teaspoon ground coriander
• 2 tablespoons lemon juice
• 4 slices whole-grain bread

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

12. Lentil and Eggplant Ragout

Dry lentils are the main ingredient here, with vegetables and a simple seasoning blend doing the rest.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 cup dry brown or green lentils, rinsed and picked over
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 small eggplant, cut into 1/2-inch cubes
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 3 cups water
• 1 teaspoon dried oregano and 1/2 teaspoon ground cumin
• 2 tablespoons chopped parsley
• 3 cups cooked brown rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes and the garlic for 30 seconds.
2. Add the vegetables and seasonings. Stir for 2 minutes, then add the dry lentils, tomatoes with their juices, and water.
3. Bring to a boil, reduce the heat, and cover loosely. Simmer for 25 to 35 minutes, stirring occasionally, until the lentils are tender. Older lentils may take longer; add water in 1/4-cup amounts if needed.
4. Uncover and simmer briefly if the mixture is watery. Stir in the finishing ingredient and taste for balance.
5. Divide the listed cooked grain or pasta among four plates or bowls and spoon the lentil mixture over it. If bread is listed instead, serve it alongside.

Budget and prep tip: Dry lentils do not need soaking. Compare their unit price with canned lentils, and cook extra to freeze for another meal.

13. Chickpea and Cabbage Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 33 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups chopped cabbage
• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon smoked paprika
• 1 tablespoon lemon juice

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 25 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

14. Red Lentil and Carrot Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 28 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 carrots, diced
• 1 cup dry red lentils, rinsed
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon ground ginger and 1/2 teaspoon ground cumin
• 1 tablespoon lemon juice

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

15. Lentil, Potato, and Kale Soup

A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.

Servings: 4   Prep: 15 minutes   Cook: 43 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium potatoes, diced, and 3 cups finely chopped kale
• 1 cup dry brown lentils, rinsed and picked over
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 4 cups unsalted vegetable broth
• 1 teaspoon dried rosemary
• 1 tablespoon lemon juice

Instructions

1. Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
2. Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
3. Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
4. Cover loosely and simmer for 35 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
5. For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.

Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.

16. Roasted Chickpea and Broccoli Bowls

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 4 cups broccoli florets and 1 red onion, cut into wedges
• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 teaspoon smoked paprika and 1/2 teaspoon garlic powder
• 2 tablespoons lemon juice
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

17. Chickpea and Sweet Potato Roast

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 2 medium sweet potatoes, cut into 1/2-inch cubes, and 1 bell pepper, diced
• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 teaspoon ground cumin and 1 teaspoon smoked paprika
• 2 tablespoons lime juice
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

18. Chickpea, Eggplant, and Tomato Sheet Pan

Everything roasts on one pan while an inexpensive cooked grain makes the meal more filling.

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 1 small eggplant, cut into 1/2-inch cubes, and 2 cups cherry tomatoes
• 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 teaspoon dried oregano and 1/2 teaspoon smoked paprika
• 2 tablespoons chopped parsley
• 3 cups cooked brown rice

Instructions

1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the vegetables would overlap.
2. Toss the vegetables with the oil and seasonings. Spread them into an even layer, leaving room between pieces.
3. Roast for 20 minutes, turning halfway through. Add the drained beans, toss gently, and roast for 10 to 15 minutes more, until the vegetables are tender and browned at the edges.
4. Remove from the oven and add the finishing ingredient. Divide the cooked grain among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen vegetables can go directly onto the pan. Leave space so they roast instead of steaming, and buy plain vegetables without sauce.

19. Lentil Shepherd’s Pie

A lentil filling keeps this familiar potato-topped casserole affordable and satisfying.

Servings: 4   Prep: 20 minutes   Cook: 55 minutes

Ingredients

• 1 cup dry brown lentils, rinsed and picked over
• 3 cups water
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 cups frozen peas
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 teaspoon dried thyme
• 1 pound potatoes, peeled and cubed
• 1/2 cup low-fat milk
• 1/4 teaspoon black pepper

Instructions

1. Heat the oven to 400°F. Simmer the lentils in 3 cups water for 25 to 35 minutes, until tender, adding water if needed. Drain any excess.
2. Meanwhile, cover the potatoes with water in another pot. Boil for 15 to 20 minutes, until tender. Drain and mash with the milk and pepper.
3. Heat the oil in a skillet. Cook the onion and carrots for 8 minutes. Add the tomatoes, peas, thyme, and cooked lentils; simmer for 5 minutes.
4. Spread the filling in an 8-inch square baking dish. Spoon the mashed potatoes over the top and spread to the edges.
5. Bake for 20 minutes, until the filling bubbles and the top is lightly golden. Rest for 5 minutes before dividing into four portions.

Budget and prep tip: Cook the lentils and potatoes at the same time to save effort. Freeze cooled portions for another dinner.

20. Black Bean Stuffed Sweet Potatoes

Sweet potatoes provide their own edible bowl for a warm black bean filling.

Servings: 4   Prep: 15 minutes   Cook: 50 minutes

Ingredients

• 4 medium sweet potatoes
• 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, diced
• 1 cup frozen corn
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 2 tablespoons lime juice
• 1/2 cup plain nonfat Greek yogurt

Instructions

1. Heat the oven to 425°F. Scrub and prick the sweet potatoes. Place on a baking sheet and roast for 45 to 55 minutes, until a knife slides easily into the center.
2. While they bake, heat the oil in a skillet. Cook the onion for 5 minutes.
3. Add the beans, corn, cumin, paprika, and 1/4 cup water. Simmer for 8 minutes, until hot and the corn is cooked. Stir in the lime juice.
4. Split the potatoes and fluff the flesh with a fork. Spoon a quarter of the bean mixture into each and top with 2 tablespoons yogurt.

Budget and prep tip: Bake extra sweet potatoes for lunches. The filling is also useful over rice if sweet potatoes are expensive that week.

Store leftovers without wasting food

Refrigerate perishable food in shallow containers within 2 hours, or within 1 hour if the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days, or freeze them sooner for later meals. Reheat cooked leftovers to 165°F. Keep cold lunch salads cold. See the USDA guide to leftovers for details.

Common questions

Can I use cooked dry beans or lentils instead of cans?

Yes. One 15-ounce can of beans usually provides about 1 1/2 cups drained beans. Use fully cooked beans in that amount. For recipes written with dry lentils, keep the dry quantity and cooking liquid as listed; canned lentils are already cooked and require less simmering.

Do I need expensive specialty ingredients?

No. These recipes use ordinary grocery-store ingredients. Olive oil, a few dry spices, and lemon or vinegar provide flavor. Buy the smallest practical list for the recipes you plan to cook.

More meal-planning help

For more background, read Heart Health After 50: 12 Small Changes You Can Make This Week. You can also browse the recipe collections below for your next grocery trip.