Could beans and pulses be a big part of the answer to eating a healthy, sustainable diet and if so how? Despite there being clear health benefits of eating beans and pulses, alongside environmental benefits, the average consumption of pulses is 28g per person per day in the UK. In this blog, Registered Nutritionist Dr. Pippa Gibson and Registered Dietitian Cordelia Woodward delve into the current recommendations and consumption trends, portion sizes, the benefits of eating more beans and pulses, their role in sustainability, and practical tips for boosting intake – including some delicious recipes to try at home.

By Dr Pippa Gibson, Registered Nutritionist and Cordelia Woodward, Registered Dietitian

Definitions – A quick recap

Beans, peas, and lentils are all types of pulses – edible seeds from legume plants. Pulses include lentils, chickpeas, peas and various types of beans, such as kidney, black, pinto, and cannellini beans. In this blog, the term ‘beans and pulses’ is used to refer to all pulses (unless stated otherwise), including beans – a specific and familiar type of pulse. For more details on the different types of pulses, visit EUFIC.

Current recommendations

Recommended intakes of beans and pulses vary across national food-based dietary guidelines (FBDG), reflecting their growing importance in promoting health and sustainability. In the UK, the Eatwell Guide¹highlights that “beans, peas and lentils are good alternatives to meat because they are naturally very low in fat and high in fibre, protein, vitamins and minerals.” The Eatwell Guide, last updated in 2016, categorises beans, peas and lentils under the protein-rich food group, which now has the title “beans, pulses, fish, eggs, meat and other proteins.” Previously, this food group was called “meat, fish, eggs, beans and other non-dairy sources of protein.” The change was made to encourage everyone to reduce meat consumption and opt for healthier, more sustainable protein sources like beans and pulses instead.

Globally, an increasing number of dietary guidelines emphasise the benefits of beans and pulses for both human and planetary health. To highlight, in 2024, Austria and Norway introduced updated guidelines^2,3 that prioritise pulses as key components of sustainable eating. Austria’s guidelines now recommend “more vegetable proteins – less meat, fish and dairy,” and for the first time they have created a separate category for pulses and pulse-based products. The guidelines underscore the environmental impact of animal foods, noting that they release significantly more CO₂ during production and have other negative environmental impacts.

Similarly, Finland’s revised dietary guidelines⁴, also published last year, encourage greater consumption of legumes, setting a daily target of 50-100g. These updates reflect a growing consensus on the vital role of pulses in fostering diets that benefit both people and the planet.

Current intakes

Worldwide, average daily consumption of beans and pulses is just 21g per person⁵. In the UK, it is slightly higher at 28g per person per day (about equivalent to less than 1 tablespoon’s worth), according to recent analysis by Lane et al. 2024,⁶ which assessed average intakes of beans, peas and pulses.  Within this analysis, over 40% of UK participants (from NDNS data) reported not eating any beans or pulses (excluding peas), highlighting a suboptimal intake. Consumption has steadily declined since the 1980s, largely due to reduced purchases of peas and baked beans, the latter peaking at 133g per person per week in 1986 and falling to 78g by 2020-21. While purchases of other canned pulses have increased in the past decade, the consistent low levels of dried pulse consumption suggest significant opportunities to improve access to these affordable, sustainable and health-promoting foods.

Recommended portion sizes for beans, pulses and peas

Portion sizes can vary slightly depending on the source, but both the British Nutrition Foundation (BNF)⁷ and the British Dietetic Association (BDA)⁸ provide useful guidance to help individuals incorporate beans and pulses into a balanced diet.

British Nutrition Foundation recommendations (2021):

• Baked beans: 200g (half a standard 400g can)
• Lentils, beans and other pulses: 120g (approximately 6 tablespoons or 3 heaped tablespoons)

British Dietetic Association recommendations (2021):

• Baked beans: 150g (around 4 tablespoons)
• Beans: (e.g., kidney beans, butterbeans, black-eyed beans): 150g (around 4 tablespoons)
• Pulses: (e.g., lentils, chickpeas): 150g (around 4 tablespoons)
• Peas: 80g (around 3 tablespoons)

The BDA also advises that three heaped tablespoons of any ‘pulse’ – beans, peas or lentils can count towards one (but not more) of your 5-a-day.

Why eat more beans?

Beans and pulses are excellent additions to your diet from both a nutritional and environmental perspective. Here’s why we should all be aiming to eat more beans:

Nutritional benefits

• We should encourage everyone to eat beans and pulses as they are naturally high in fibre, which is beneficial for gut health, and can help support individuals to achieve their daily fibre recommendation of 30g. In addition, beans are particularly high in prebiotic fibres such as galacto-oligosaccharides, and resistant starch, which can help support beneficial bacteria in the gut such as Bifidobacterium, but a word of warning, side effects may include flatulence if they aren’t used to consuming beans, so advise to start with a small amount and increase slowly to reduce any unwanted side effects.⁹

• They are an excellent source of plant-based protein, and can be used to fully or partially replace meat in recipes without compromising on protein requirements.¹⁰

• Most beans are low in fat, making them a great alternative for animal source of protein which can naturally be higher in saturated fats.¹⁰

• Beans offer a wide variety of micronutrients, including B-vitamins, iron, folate, magnesium, potassium and zinc. These micronutrients are needed as part of a healthy and balanced diet.¹⁰

Health benefits

Regular consumptions of beans has been associated with a reduced risk of some chronic diseases such as:

• Cardiovascular health. Beans and pulses can help lower blood cholesterol and lipid levels, reducing the risk of heart disease.¹¹ Population data from USA found an 11% lower risks of cardiovascular disease, and 22% reduced risk of coronary heart disease in individuals consuming legumes at least 4 times a week in comparison to individuals who consumed less that once a week.¹²

• Diabetes management. The complex carbohydrates in conjunction with fibre and protein in beans can help aid blood glucose management, which can be beneficial for those living with type 2 diabetes.^13,14

• Digestive health. The fibre content can be beneficial for a healthy gut microbiome, and help regulate bowel movements, reducing the risk of digestive disorders.¹⁵

Sustainability – a win for health and the planet

Beans and pulses are a powerhouse when it comes to sustainability, offering a low-impact, nutrient-dense and affordable alternative to animal-based proteins. As a plant-based protein source, beans and pulses require significantly fewer natural resources – such as water and land – and generate far lower GHGe compared to meat and dairy production.¹⁶ These qualities make them an ideal food for promoting both environmental and human health.

Beans, along with other legumes, have the ability to fix nitrogen in the soil through a symbiotic relationship with the bacteria in their roots. This process helps to improve soil fertility, reduce the need for fertilisers and contributes to a more sustainable agriculture practice.¹⁷

The Food and Agriculture Organisation (FAO) highlights the vital role of pulses in building sustainable agrifood systems. According to the FAO’s 2023 report Pulses for a Sustainable Future,¹⁸ incorporating pulses into diets and farming systems is essential to achieving the Sustainable Development Goals (SDGs), a global framework adopted by all United Nations member states in 2015.

In the UK, the British Dietetic Association (BDA) underscores the importance of beans and pulses in its One Blue Dot project,¹⁹ which aligns dietary guidance with environmental sustainability. This initiative advocates for a shift toward plant-based protein sources, including beans and pulses, to reduce the environmental impact of our diets while supporting optimal health. The BDA states that shifting dietary patterns towards more plant proteins will help reduce both the environmental and some of the health burdens we are currently facing.

Legumes are also central to the EAT-Lancet Planetary Health Diet, a global reference diet designed to promote both human health and environmental sustainability. The 2019 EAT-Lancet report²⁰ highlights that achieving healthy and sustainable diets by 2050 will require transformative changes, including doubling the global consumption of fruits, vegetables, nuts, and legumes, while reducing red meat and sugar intake by more than 50%. The report emphasises that a diet rich in plant-based foods and lower in animal-derived products offers both health and environmental benefits.

Incorporating more beans and pulses into diets can lead to meaningful progress towards a sustainable future – benefiting both people and the planet.

Top 10 tips for increasing intake of beans and pulses

1. Create a tasty appetiser with butterbeans when entertaining guests e.g. our roasted butterbeans with green tahini sauce (recipe below)

2. Use chickpeas in place of chicken in a salad (e.g. our chickpea caesar salad below) or in sandwich fillers (e.g. replace chicken with butterbeans or chickpeas in the classic filler coronation chicken, and also chickpeas can replace tuna for a ‘chickpea chuna mayo’ sandwich)

3. Swap meat in a recipe for lentils e.g. bolognese, cottage pie or chilli non-carne. You can also try a 50/50 approach with half meat and half lentils.

4. Serve your meals with a mixed bean salad for extra plant diversity

5. Blend your beans e.g. chickpea hummus or a creamy butterbean dip

6. Add beans to sweet bakes e.g. black bean brownies and chickpea cookies

7. Snack on roasted beans seasoned with favourite flavours e.g. roasted chickpeas with smoked paprika

8. Make meatless balls, sausages or burgers using beans and lentils

9. Top your soup with tinned beans, or added lentils when cooking for added protein and fibre – the lentils also help thicken the soup

10. Use beans and lentils to bulk out a meal e.g. stews and curries

Recipes

Here we share three delicious recipes making the most of beans and pulses, including an appetiser, a light salad and a winter warmer.

Crispy Butterbeans with Green Tahini Dip

This can also be served as a salad by mixing everything together with lettuce leaves or stuffed into a wholemeal pitta for a more substantial meal.

Ingredients

• 1 can (400g) butterbeans, drained and rinsed
• 1 small jar (175g drained) of artichokes in oil
• 1/2 tsp white pepper
• 1/2 tsp garlic granules
• 50g flat-leaf parsley, roughly chopped
• 60g tahini
• Juice of 1 lemon
• 1 garlic clove
• Pinch of salt and pepper

Instructions

1. Preheat the oven to 180°C fan (400°F).
2. Slice any large artichoke pieces into 2 or 3 before mixing with the butterbeans, garlic and pepper. Spread on a baking sheet and roast for 20–25 minutes, shaking halfway through, until crispy.
3. Blend the parsley, tahini, garlic, lemon juice, seasoning, and 50ml water to a dipping sauce consistency using an emersion blender or a food processor, adding a little extra water if needed.
4. Pour the dip into a small dish and place it on a larger plate with the crispy butterbeans and artichokes scattered around.

Chickpea Caesar Salad

This recipe is easily adaptable – feel free to swap in other beans like butter beans or haricot beans. You can also add sliced radishes and cherry tomatoes if you like.

Ingredients

• 1 can (400g) or jar of chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1 romaine or iceberg lettuce, chopped
• 1/2 cup croutons (shop-bought or homemade*)
• 1 tablespoon toasted pine nuts
• 1 heaped tbsp greek-style plant-based alternative to yoghurt
• Squeeze of lemon juice
• 1 tsp capers
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1 tsp olive oil
• Pinch of salt and pepper

Instructions

1. Preheat the oven to 180°C fan (400°F).
2. Toss the chickpeas with the olive oil and smoked paprika. Spread on a baking sheet and roast for 20–25 minutes, shaking halfway through, until crispy.
3. In a small bowl, whisk together the plant-based yogurt, lemon juice, capers, garlic, Dijon mustard, and olive oil. Season with a pinch of salt and pepper.
4. In a large salad bowl, combine the lettuce and croutons. Drizzle with the dressing and toss gently to coat.
5. Add the roasted chickpeas and toasted pine nuts on top and serve immediately.

*To make croutons, take a slice of stale bread and cut into bite size chunks and drizzle with olive or vegetable oil. Place on a baking tray at 200°C fan oven and cook for 10-15 minutes until crispy.

Chickpea Caponata

This recipe is easily adaptable – feel free to swap in other beans like butter beans or kidney beans for a different twist! This caponata is delicious on its own, as a side, topped on a jacket potato or on wholegrain toast. 

Ingredients

• 1 tbsp vegetable oil
• 1 aubergine, chopped into small chunks
• 1 red onion, chopped
• 2 cloves garlic, crushed
• 1 tin (400g) chopped tomatoes
• A handful of raisins
• 1 tbsp mix of pitted olives and capers
• 1 tbsp red wine vinegar
• Fresh herbs, to sprinkle (e.g., basil or parsley)
• Pinch of salt and pepper

Instructions

1. Preheat the oven to 180°C fan (400°F).
2. Chop the aubergine into small chunks and roast in the oven for 30 minutes, turning halfway through.
3. While the aubergine is roasting, heat 1 tbsp of vegetable oil in a pan over low to medium heat. Add the chopped red onion and cook for 10 minutes until softened.
4. Add the crushed garlic to the pan and cook for a further 30 seconds and then turn off the head.
5. Once the aubergine is done, add it to the pan with the onion and garlic mixture. Stir in the chopped tomatoes, raisins, olives, capers, and red wine vinegar. Season with salt and pepper to taste.
6. Bake the mixture for 30-35 minutes.
7. Once cooked, sprinkle with fresh herbs before serving.

Conclusion

Incorporating more beans and pulses into our diets is a simple yet powerful step towards improving both personal health and the planet’s sustainability. With their impressive nutritional benefits and low environmental impact, these versatile foods offer a practical solution to many global challenges. What are your favourite ways to include beans in your meals? Share your tips, recipes, or thoughts in the comments – we’d love to hear from you!

References – PDF