The Pantry Staple That’s High in Protein and Fiber—and Costs Pennies a Serving
FEATURED IN MARTHA STEWART
By Bridget Shirvell • February 23, 2026
Martha Stewart turned to Melanie Underwood of Nourish & Gather, along with nutrition and culinary experts, to explain why beans, lentils, chickpeas and split peas deserve a permanent place in the pantry.
More than a way to stretch a meal
Melanie’s point is that pulses do something inexpensive starches cannot do on their own: they add real nutritional substance. Rice and pasta can make a meal go further, but beans and lentils bring protein, fiber and minerals at the same time.
“What pulses do particularly well compared to other low-cost staples is that they contribute substance, not just volume.”
Why they earn a place in the weekly rotation
They are economical, including in canned form, and can stretch more expensive ingredients across several meals.
They are shelf-stable, which makes them useful for reducing food waste and building meals from what is already in the pantry.
They work across cuisines and meal types—from soups and salads to dips, pasta sauces, grain bowls and tacos.
They can add protein, fiber and minerals without requiring an entirely new recipe or cooking routine.
Start with the meals you already make
One of the most useful ideas in the piece is that using more pulses does not require reinventing dinner. Lentils can stretch a meat sauce. Chickpeas or white beans can make a salad more substantial. Beans can be blended into spreads and dips or mashed into quesadillas and other familiar dishes.
Cooking skills make the difference
For Melanie, the long-term value comes from learning a few simple ways to cook and use pulses confidently. Once they stop feeling like a special ingredient, they become part of the normal weekly toolkit—useful because they solve several problems at once: budget, nourishment and versatility.
The Nourish & Gather connection
That practicality reflects the way Melanie teaches at Nourish & Gather: start with what you have, understand what an ingredient can do, and build enough confidence to adapt rather than depend on one exact recipe.
MARTHA STEWART • FOOD & COOKING • Beans, lentils, affordability and versatile pantry cooking
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