Most days
Pulses
Lentils, chickpeas, beans, peas, tofu
What it gives you
Protein, fibre and iron, at a low price. Tinned pulses are already cooked, and tofu and tempeh count too.
Easy ways to add it
- Add a tin of beans to a soup or sauce.
- Spread hummus on toast.
- Make a lentil salad for lunch.
- Roast chickpeas with spices for a snack.
- Use lentils in a bolognese.
- Fill a wrap with black beans.
- Scramble tofu for breakfast.
- Add red lentils to any soup; they cook in about 15 minutes.
- Toss chickpeas into a salad.
- Keep frozen edamame for a quick side.
Good to know
Dried red kidney beans must be soaked and boiled hard before eating; see Basics. Tinned beans are safe as they are.
The science behind it
Eating more pulses gave the largest estimated gain in life expectancy of any food group in a 2022 study.
Source: Fadnes et al., PLOS Medicine, 2022; EAT-Lancet Commission, The Lancet, 2025
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Wholegrain toast with hummus and tomato
Quick, savoury and full of fibre.
Tofu scramble with spinach
A savoury start with turmeric and toast.
Avocado and white bean toast
Creamy, lemony and filling.
Lentil salad with walnuts
Lentils, rocket, walnuts and a squeeze of lemon.
White bean, tomato and rocket salad
A Mediterranean lunch in five minutes.
Bulgur tabbouleh with chickpeas
Lots of parsley, lemon and crunch.
Black bean wraps
Beans, salad and salsa in a wholewheat wrap.
Chickpea and spinach stew
A warming pot ready in 20 minutes.
Tofu and vegetable stir-fry
Crisp tofu, quick vegetables, brown rice.
Quinoa salad with black beans and sweetcorn
Lime, coriander and a little chilli.
Pea and mint soup
Bright green, from the freezer in 15 minutes.
Couscous salad with chickpeas and pepper
North African flavours, ready in 15 minutes.