Soaking Beans and Lentils: The Easiest, Cheapest Way to Add Plant-Based Protein to Your Meals
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Time to Read: 8 min
When you’re a busy parent, you need meals that are healthy, affordable, and fast—but that doesn’t mean you have to rely on processed foods or expensive protein sources. Enter one of the best-kept secrets of home cooking: soaking and cooking your own beans and lentils.
Not only is this method cheaper and healthier than using canned beans (no BPA, no preservatives), but it also reduces cooking time and improves digestion. Even if you’re not vegetarian, swapping just one meal a week for a plant-based protein option—like beans or lentils with rice—can boost your family’s health and reduce your carbon footprint.
When it comes to serving up these nourishing meals, Ahimsa’s non-toxic, stainless steel kids’ plates and bowls make it easy to create a balanced, kid-friendly presentation. Our stainless steel compartment plates help keep portions organized, making it simple to serve beans, grains, and veggies in a way that encourages variety without the mess.
And if the thought of cooking beans for hours sounds overwhelming—don’t worry! With an Instant Pot or traditional pressure cooker, you can cook beans and lentils in a fraction of the time, making it an easy habit to incorporate into your weekly meal prep.
In this blog, we’ll cover:
✅ Why soaking beans and lentils is worth it
✅ The easiest way to soak and cook them (including Instant Pot & pressure cooker tips)
✅ Quick meal ideas to use them throughout the week
✅ How just one plant-based meal a week can make a difference
About Ahimsa
Founded by a pediatrician and mom of three
Stainless steel is the only kid-friendly material recommended by the American Academy of Pediatrics
We are guided by a Scientific Advisory Council comprised of environmental and medical experts, guiding us in creating the safest products, following the latest science and promoting policy to protect human health and our planet
Want to know more? Check out our story and our products.
Why Soak Beans and Lentils?
Many people think canned beans are the easiest option, but here’s why soaking and cooking your own is better:
1. No BPA or Preservatives
Most canned beans contain preservatives and are lined with BPA (Bisphenol A), a chemical that can disrupt hormones. Cooking your own means you control exactly what goes into your food.
2. Saves Money
Dried beans are way cheaper than canned. One $2 bag of dried beans makes the same amount as 4-5 cans of beans, saving you at least $5 per batch!
3. Faster Cooking & Better Digestion
Soaking cuts cooking time in half and helps remove complex starches that can cause bloating. Plus, lentils don’t even need an overnight soak—just a quick rinse and they’re ready to go!
How to Soak and Cook Beans & Lentils (With an Instant Pot or Pressure Cooker)
8 Hours
25 Minutes - 1 Hour
4
Meal Prep
For Beans (Black Beans, Chickpeas, Kidney Beans, etc.)
Step 1: Soak the Beans
Rinse: Place dried beans in a bowl and rinse under cold water.
Soak: Cover with 3x their volume in water and leave overnight (or at least 8 hours).
Drain & Rinse: Discard the soaking water and rinse well.
Step 2: Cook the Beans
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On the Stovetop:
Add beans to a pot with fresh water (1 part beans to 3 parts water).
Bring to a boil, then simmer for 45 minutes to 1.5 hours, depending on the bean.
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In the Instant Pot or Pressure Cooker (No Soaking Required!):
Add 1 cup dried beans to the Instant Pot or pressure cooker with 3 cups water.
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Set to High Pressure for:
• Black Beans: 25-30 min
• Chickpeas: 40-45 min
• Kidney Beans: 30 min
Let pressure release naturally for 10-15 min, then drain and use.
Pro Tip: If using a traditional stovetop pressure cooker, follow the same timing but cook over medium heat until the pressure builds up, then reduce heat and cook for the recommended time. Let the pressure release naturally before opening.
For Lentils (Green, Brown, Red, or Yellow Lentils)
On the Stovetop:
Add 1 cup lentils + 3 cups water to a pot.
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Bring to a boil, then simmer:
• Green/Brown Lentils: 20-30 min
• Red/Yellow Lentils: 10-15 min
In the Instant Pot or Pressure Cooker (Super Fast!):
Add 1 cup lentils + 2 cups water to the Instant Pot or pressure cooker.
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Set to High Pressure for:
• Green/Brown Lentils: 9 min
• Red Lentils: 3-5 min
Quick release pressure and drain if needed.
Meal Prep Tip: Cook a big batch of beans and store in the fridge for up to 5 days—or freeze for later use! Use Ahimsa’s stainless steel containers to keep your beans fresh without the risk of harmful chemicals from plastic storage. The airtight, non-toxic design makes sure your food stays safe and ready for quick, healthy meals throughout the week.
Fast, Easy Meals Using Soaked Beans & Lentils
Once you’ve got your cooked beans and lentils, meals come together in minutes! Here are some quick ideas:
- 5-Minute Chickpea Salad Sandwich – Mash chickpeas with yogurt, lemon juice, and spices for an easy protein-packed sandwich filling.
- Instant Black Bean Tacos – Sauté black beans with cumin and garlic, then serve in warm tortillas with avocado and salsa.
- One-Pot Lentil Dal – Sauté onions, garlic, and turmeric, add cooked lentils and simmer for a comforting, high-protein meal.
- Bean & Rice Bowls – Mix beans with brown rice, top with salsa, avocado, and shredded cheese for a quick, balanced dinner.
- Hearty Soup – Add lentils or beans to a simple vegetable soup for a fiber-packed, filling meal.
Meal Prep Tip: Cook a big batch of beans and store in the fridge for up to 5 days—or freeze for later use!
Serving Tip: Use Ahimsa’s 5-compartment plate to create balanced meal portions. Beans and lentils fit perfectly in one section, while fresh veggies, rice, and toppings can be neatly arranged in the others. It’s a simple way to encourage kids to eat a variety of nutrient-dense foods while keeping meals visually fun and engaging.
Mealtime Essentials
Why Even One Plant-Based Meal a Week Matters
You don’t have to be vegetarian to benefit from plant-based proteins. Even swapping one meat-based meal per week for beans and lentils can make a huge difference!
Health Benefits
More Fiber – Helps digestion and keeps kids full longer.
Heart Health – Lower cholesterol & balanced blood sugar.
Rich in Iron & Protein – Essential for growth and energy.
Environmental Benefits
Saves Water – It takes 20x more water to produce beef than beans.
Reduces Carbon Emissions – Less meat means a smaller carbon footprint.
Lower Grocery Bills – Beans are one of the cheapest protein sources!
Replacing just one meat-based meal with a lentil or bean dish each week makes a positive impact on your health, wallet, and the planet.
Final Thoughts: Start Small, Make It a Habit
Cooking beans and lentils from scratch isn’t complicated—and with the Instant Pot or pressure cooker, it’s easier than ever.
Try this: Pick one type of bean or lentil this week, soak it, and cook it in the Instant Pot or pressure cooker. Once you see how simple (and delicious) it is, it’ll become a go-to habit in your kitchen.
Small changes, like swapping in more plant-based meals, can have a big impact on your family’s health and the planet. And just as we’re mindful of the food we serve, the way we serve it matters, too. Using Ahimsa’s non-toxic, stainless steel dinnerware makes sure that mealtime stays safe, sustainable, and free from harmful chemicals, helping you nourish your family in every way.
💡 Want more simple, healthy meal ideas? Subscribe to our newsletter for pediatrician-backed recipes and mealtime tips!
Dr. Manasa Mantravadi
Dr. Manasa Mantravadi is a board-certified pediatrician whose dedication to children’s health drove her to launch Ahimsa, the world's first colorful stainless steel dishes for kids. She was motivated by the American Academy of Pediatrics’ findings on harmful chemicals in plastic affecting children's well-being. Ahimsa has gained widespread recognition and been featured in media outlets such as Parents Magazine, the Today Show, The Oprah Magazine, and more.
Dr. Mantravadi received the esteemed “Physician Mentor of the Year” award at Indiana University School of Medicine in 2019. She was also named a Forbes Next 1000 Entrepreneur in 2021, with her inspiring story showcased on Good Morning America. She serves on the Council for Environmental Health and Climate Change and the Council for School Health at The American Academy of Pediatrics. She represents Ahimsa as a U.S. industry stakeholder on the Intergovernmental Negotiating Committee (INC) for the Global Plastics Treaty, led by the United Nations Environment Program. Dr. Mantravadi leads Ahimsa's social impact program, The Conscious Cafeteria Project, to reduce carbon emissions and safeguard student health as part of a national pilot of the Clinton Global Initiative.
She is dedicated to educating and empowering people to make healthier, more environmentally friendly choices at mealtime. Her mission remains to advocate for the health of all children and the one planet we will leave behind for them through real policy change within our food system.
More Mealtime Essentials
Frequently Asked Questions
Why should I use stainless steel instead of plastic? Is stainless steel better for health?
The American Academy of Pediatrics (AAP) released a report in July 2018 suggesting ways that families can limit exposure to certain chemicals at mealtime, including “the use of alternatives to plastic, such as glass or stainless steel, when possible.” The report explained that “…some additives are put directly in foods, while “indirect” additives may include chemicals from plastic, glues, dyes, paper, cardboard”. Further, “Children are more sensitive to chemical exposures because they eat and drink more, relative to body weight, than adults do, and are still growing and developing.” While stainless steel items meet the recommendation to avoid plastic products in children, Ahimsa® products have the obvious advantage of not breaking like glass.
Is stainless steel better for the environment than plastic?
According to the Steel Recycling Institute, steel can be recycled over and over and over again without losing its integrity and requires less energy to recycle than to make anew. Most plastic unfortunately ends up in landfills and it is estimated to take 700 years to decompose. Our special coloring process that allows Ahimsa® products to be fully metal is environmentally friendly, so it does not produce toxic run-off into the ecosystem.
Will Ahimsa products break or peel?
No. Our steel is durable, so it won’t break or shatter with everyday use, like glass. And it won’t peel, like other colored stainless steel products you’ve seen. We use a special process that allows the colors to naturally occur in the metal.
Which Ahimsa products are best for my little one(s)?
Our products are meant to last, you can use Ahimsa at ages 1, 8 and 18! We thoughtfully design our products to be safe for little ones and our planet while reducing consumption. Once your child outgrows the Starting Solids Set and can use regular cups and utensils, the training cup is the perfect size rinse cup in the bathroom, the infant spoon doubles as a tea stirrer and the bowl is great for snacks or as an additional compartment to our modular divided plate. Our plates are great for any age as they encourage choosing a variety of healthy foods at each meal and help visualize portion sizes easily. It’s the lasting beauty of stainless steel - grows with your child and reduces waste.
