Growing up, beans weren’t exactly my favorite food. In fact, I dreaded the days my mom would randomly add them to our meals. I’d sit there, staring at my plate, unimpressed, wondering why we couldn’t just stick to the usual. And, to be honest, I probably complained about it a little too.
Fast forward to today—I’m a registered dietitian with a business focused on building culinary skills and confidence in the kitchen to support better health. And guess what? I see beans and pulses in a whole new light. With the right techniques and a little creativity, I’ve learned they can be delicious, convenient, versatile, and packed with nutrition.
But my change of heart didn’t come from textbooks. It took a willingness to experiment, years of trial and error in the kitchen, and countless conversations with clients who shared their negative experiences. Through these experiences, I pinpointed the common mistakes that make beans and pulses seem unappealing at first to so many individuals (including myself!).
What I discovered is that small but powerful tweaks in the kitchen can completely transform them—from bland and mushy to flavorful and satisfying, sometimes even better than the original version. Yes, I genuinely mean that.
In this post, I’m sharing what I’ve learned so you don’t have to struggle through the same trial and error process. My goal is to help you confidently add these nutrient-packed foods to your family’s meals—because they truly have so much to offer.
Here are the top five mistakes most people make when cooking with beans and pulses—and how to fix them:
Mistake #1: Not Seasoning Them Enough (or at All!)
On their own, beans and pulses can be pretty bland. In fact, when I first bring them up with clients, most immediately picture a basic bean salad—you know, just beans with maybe some chopped onion or bell pepper. I hope this doesn’t offend anyone, but that’s honestly one of the worst introductions to beans for someone who’s never had them before—especially if they’re already a picky eater or sensitive to textures.
The real game-changer? Seasoning.
Seasoning is key to making beans taste delicious and helping them blend seamlessly into your meals. It’s one of my go-to (not-so-secret) tricks with my picky partner, who isn’t a fan of many vegetables. You’d be surprised how many things I’ve managed to sneak into our meals just by using familiar flavors—beans included.
And no, this doesn’t mean loading them up with salt. There are tons of no-salt-added seasoning blends out there (like Mrs. Dash or Super Dips), or you can easily make your own at home.
Tips for Extra Flavour:
- Add garlic, onions, cumin, paprika, chili powder, and fresh or dried herbs to build flavour.
- A splash of vinegar or a squeeze of lemon can really brighten things up—especially if beans are served cold (in a salad, on toast, or in a sandwich).
- Use familiar flavours your family already loves—like taco seasoning, hot sauce, or everything but the bagel seasoning—to make beans an easy win at meals or snack time.
Mistake #2: Not Rinsing or Soaking Them
One of the most common complaints I hear about beans and pulses is bloating and gas. This often comes down to their content of non-digestible, fermentable fibres—specifically, oligosaccharides. But that’s not a reason to avoid them altogether! With a few simple preparation steps, plus gradually increasing your intake, you can help your body adjust and reduce those uncomfortable symptoms.
While some recipes call for quick, no-soak methods, these shortcuts can lead to more digestive discomfort—especially if you’re sensitive. Taking the time to properly soak and rinse beans can make a big difference. You might even consider changing the soaking water a few times, since some of the fermentable fibres dissolve into the water during soaking.
Beyond better digestion, these steps also help reduce antinutrients—natural compounds like oxalates, phytates, and lectins that can interfere with nutrient absorption (such as iron, calcium, and zinc). Rinsing canned or cooked beans removes some of these compounds, along with excess sodium and fermentable fibre, while still keeping plenty of fibre and nutrients in the beans themselves. Win-win!
Tips for a Bloat-Free Experience:
- For canned beans: Rinse thoroughly under cold water before using. This removes fermentable starches and reduces sodium (often added as a preservative).
- For dried beans: Soak according to package instructions or overnight. Change the water a few times during soaking, then rinse after cooking for even better digestibility.
Mistake #3: Serving Them Whole or On Their Own
Beans and pulses can have a pasty or firm texture—depending on the type—which can be off-putting, especially for those who are texture-sensitive. Serving them whole right away (in salads, soups, or as a side) might not be the most approachable way to introduce them.
This is where creativity—and a little food chaining—comes in. Start with the least noticeable forms and work your way toward the whole texture. Blending or mashing beans into familiar recipes with well-loved flavours can be a great first step. Think chocolate energy balls, cookies, dips, pasta sauces, falafels, or even meatballs and burger patties.
As a meat lover, replacing the protein entirely with beans or pulses might not go over well at first. But gradually stretching your meat portion with beans can be an effective way to reduce saturated fat intake, save money, and get your family on board without anyone really noticing the swap.
Over time, you can begin adding them whole into mixed dishes like nachos, chili, or rice bowls. The type of bean you introduce first also makes a difference—smaller varieties like lentils, black beans, or navy beans are often better received than larger ones like kidney beans, especially when served whole.
Tips for Picky Eaters:
- Blend or Mash Them: Ease into beans and pulses by blending them into soups, sauces, dips, or baked goods. You can also mash them into guacamole, quesadillas, or even mashed potatoes.
- Mix with Other Familiar Ingredients: Stir them into ground meat for tacos, burgers, or meatballs—or mix them into chili, nachos, or casseroles for a familiar texture and flavours.
Mistake #4: Going from None to Lots!
If you’re not used to eating beans or pulses and suddenly start having them multiple times a week in large portions, the sudden spike in fibre can lead to digestive symptoms—like gas, bloating, or changes in your stool pattern. Understandably, that might be enough to turn someone off beans for good. But the good news? These symptoms are totally preventable.
Beans and pulses contain a mix of fibres—some fermentable (which can cause bloating and gas), and others that help bulk or stimulate the bowels. When introduced gradually and paired with enough fluids, they can actually support digestive health by promoting regular bowel movements, managing both constipation and diarrhea, and feeding your gut microbiota (the good bacteria that help keep digestion running smoothly in the long run).
Like with any high-fibre food, the key is to ease them in slowly. For context, one cup of black beans contains about 18 grams of fibre—more than half of the recommended daily amount! Compare that to one large carrot, which only has around 2 grams. That’s a big jump if your body is not used to it.
Start small—just 2 tablespoons at a time can boost your fibre intake while giving your digestive system time to adjust. Pairing beans with another protein source can also help with tolerance. Try mixing lentils into ground meat, or serving crispy chickpeas alongside chicken on shawarma night for a family-friendly combo.
Tips for Building Fibre Tolerance:
- Start Slow: Introduce beans and pulses gradually—begin with a couple of tablespoons and build from there.
- Stay Hydrated: Drinking enough fluids helps fibre move through your system and keeps digestion running smoothly.
- Get Moving: Gentle physical activity (like walking or stretching) can help stimulate digestion and reduce bloating as your body adjusts to more fibre.
Mistake #5: Not Serving Them as a Balanced Meal
Beans and pulses are naturally less energy- and protein-dense than meat, which can sometimes leave you feeling hungry sooner than expected. While lower-calorie meals may support weight management, it’s essential that they still keep you full and satisfied. Otherwise, it defeats the purpose.
The first step? Make sure your meal includes a variety of food groups—protein, whole grains, fruit or vegetables, and healthy fat. That combination not only supports your overall nutrition but also helps with satiety (i.e. feeling satisfied after eating).
Once those components are on your plate, the next step is balance. For example, one cup of black beans offers around 14 grams of protein. That may fall short for someone with higher needs (like athletes, those managing PCOS or weight, diabetes or anyone aiming for longer-lasting energy). That’s why combining beans with other protein sources can be a game-changer—like pairing them with meat to get the best of both worlds.
You can also build a high-protein, plant-forward plate by layering a variety of ingredients, in order to get all essential amino acids and nutrients. Take a Caesar-style salad with greens and dressing—then add 1 cup of crispy chickpeas (12g protein), 1 cup of quinoa (8g protein), 1 tbsp of hemp seeds (3g protein), and 2 tbsp of parmesan cheese (4g protein). It’s a delicious, satisfying combo that checks all the boxes and achieves nearly 20 grams of protein, the equivalent of a 3 oz piece of chicken breast.
Some people may feel like meals with beans require more “brain power” or extra elements, but I like to think of it as more opportunity—more variety, more nutrition, and more satisfaction.
Tips for Optimal Satisfaction:
- Build a balanced meal: Include veggies, whole grains, protein and healthy fats.
- Pair beans & pulses with other protein sources: Meat, fish, tofu, soy products, eggs, dairy, cheese, tahini, nut butters, or seeds.
Beans v.s. Pulses – What’s the Difference?
If I haven’t convinced you to give beans and pulses another shot, maybe this will. Not only are they nutrient-dense, but they’re also budget-friendly, eco-conscious, and incredibly convenient. Compared to meat, they produce significantly fewer greenhouse gas emissions, cost much less, and have a much lower environmental footprint. In their canned form, they’re shelf-stable, ready in minutes, and don’t require careful cooking temperatures or concern over freshness. Bonus: many are grown right here in Canada—especially in Ontario and across the Prairies.
Beans and pulses both come from the legume family, which includes soybeans, peanuts, fresh peas, and lentils. Pulses specifically refer to the dried edible seeds of legumes—think lentils, chickpeas, and dried beans like black, kidney, navy, and black-eyed peas. While the term “pulses” isn’t always used in everyday language, it’s helpful to know that all dried beans like chickpeas, black beans, kidney beans and lentils are pulses.
From a nutrition standpoint, pulses pack a serious punch. They’re rich in fibre, plant-based protein, iron, folate, magnesium, and more. Research supports their role in supporting pregnancy, managing diabetes and cholesterol, aiding weight loss, improving gut health, and helping prevent chronic diseases.
Download the free PDF: Top 5 Mistakes Most People Make Cooking with Beans & Pulses (& How to Avoid Them!)—so you can skip the frustration and start using them in a way that actually works for you and reap all the benefits they have to offer.
Need More Support and Inspiration?
Join my Cooking with Beans & Pulses workshop, where I’ll guide you through how to prep and cook them in simple, delicious ways your whole family will enjoy. From reducing digestive discomfort to boosting protein in your meals—without sacrificing flavour—you’ll walk away with practical tips, recipes, and the confidence to make beans and pulses a staple in your kitchen.
References
All About Beans. Unlock Food. https://www.unlockfood.ca/en/Articles/Budget/All-About-Beans.aspx
Beans & Nutrition. Bean Institute. https://beaninstitute.com/nutrition-health/beans-nutrition-overview/
Beans & Health. Bean Institute. https://beaninstitute.com/nutrition-health/beans-health-overview/
Ha V, Sievenpiper JL, de Souza RJ, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727
Jenkins DJ, Kendall CW, Marchie A, et al. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA. 2003;290(4):502-510. doi:10.1001/jama.290.4.502
Kim SJ, de Souza RJ, Choo VL, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677
Nutrition. Better with Beans – Ontario Bean Growers. https://ontariobeans.on.ca/nutrition-health/
The Health Benefits of Pulses Clinical Trial Findings. Pulses Canada. https://ontariobeans.on.ca/wp-content/uploads/2020/06/Health-Benefits-of-Pulses-Clinical-Trial-Findings.pdf
Thorisdottir B, Arnesen EK, Bärebring L, et al. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023;67:10.29219/fnr.v67.9541. Published 2023 May 30. doi:10.29219/fnr.v67.9541What is a Pulse? Pulses Canada. https://pulsecanada.com/pulse/what-is-a-pulse