Healthy Bean Recipes — Vegetarian & Vegan Meals with Beans and Legumes
Healthy bean recipes are an essential part of any vegetarian or vegan diet as they are filling and high in protein, offering a satisfying alternative to meat. They can be used in soups, stews, salads, and dips, making them versatile to include in any meal or at any time of year.
Beans and legumes are a huge part of Indian cooking – as they say in India – they come in all colors and sizes. See the photo of all of the lentils I have in the pantry and I bet I am still missing some.
For us vegetarians, in India, lentils and legumes are a source of protein and complex carbohydrates and we almost always cook them from scratch, never out of a can. No Indian meal is complete without dal. That is the base of an Indian meal. Growing up, our dinners most nights were dal and subs (vegetables), rice or roti, and a cut or chopped salad.
Beans have been used in kitchens around the world. They are easy to store, can stay on your shelf for a long time, and can withstand heat and cold. They just need to be activated by soaking. What I love about beans is that can add any regional spices to them and enjoy it. Take chickpeas for example; all you have to do is add some onion, tomatoes, and Indian spices and it becomes chana masala. Meanwhile, if you blend cooked chickpeas with olive oil, Mediterranean spices, and tahini, it becomes hummus.
I am really proud of my Easy Vegan Dal Makhani recipe. My kids love dal makhani, which is loaded with dairy and cream. This vegan version is so easy to make that our son makes it while he is away, studying in college, and it makes me so so happy.
If you ever encounter a bean recipe that isn’t vegetarian, you could make any bean recipes vegetarian by omitting the meat or replacing the meat stock with vegetable broth or water. Meanwhile, you can make a bean recipe fully vegan by replacing butter with vegan butter, replacing milk with your choice of plant milk, using water or veggie broth in place of meat broth, and omitting any meat.
Beans and legumes are bland if you cook them just in water, but you can enhance the flavor by adding ginger, garlic, or other spices of your choosing. If you have some lemon on hand, you could squeeze some lemon or lime juice over the finished dish as well. These additions go a long way to enhancing the favors of lentils and legumes. Check out the following healthy bean recipes which including stews, soups, dips, and more.
Table of Contents
- Black Bean Recipes
- Chickpea Recipes
- Lentil & Dal Recipes
- Other Beans & Legumes
- Green Bean & String Bean Sides
- How to Cook Beans
- Storage & Meal Prep
- FAQs
Black Bean Recipes
Black beans, otherwise know as black turtle beans, are a meaty textured bean commonly used in Latin American cuisine. If you are looking to add more plant-based protein to your diet and appreciate Latin American flavors like chilis, cilantro, cumin, lime, and avocado, then you will likely appreciate any one of the following vegan bean recipes.
Black Bean and Corn Soup
Fully of Mexican flavors like spicy chili powder, warming cumin, and chopped jalapeno, this black bean and corn soup is nutritious and comes together quickly for a filling meal. It is a chunky and hearty soup loaded with black beans, corn kernels, tomatoes, and spices. A garnish of sliced avocado adds a buttery texture and freshness to the soup.
Quinoa Black Bean Enchiladas
While you may be familiar with enchiladas with chicken or beef, these quinoa black bean enchiladas are completely plant-based with protein-rich quinoa and black beans instead. These enchiladas have a delicious salsa made with tomatillos, poblano, garlic, onion, and lime juice which adds some tanginess to the whole dish. Finished with Monterey jack cheese, these enchiladas are a healthy recipe that the entire family will love, adults and kids alike.
Sweet Potato Bean Burgers
These sweet potato bean burgers are a wonderful vegan alternative to traditional hamburgers as they are high in protein and nutrient dense. They involve blending black beans, cannellini beans, cooked sweet potatoes, and sorghum with a mixture of vegetables and seasonings for a mixture that is easy to shape into burgers. They are baked in the oven, giving you time to prepare your accompanying side dishes.
Quinoa Black Bean Burgers
These quinoa black bean burgers are full of quinoa and black beans for protein, as well as Mexican ingredients like poblano, cilantro, chili powder, and cumin for flavor. Served on toasted English muffins with homemade guacamole, these burgers make a delicious easy and nutritious dinner for any night of the week.
Chickpea Recipes
Chickpeas, otherwise known as garbanzo beans, are a favorite bean to include in vegan and vegetarian diets for a reason. They have historically been used in the Middle East, India, Africa, and Mediterranean regions, and as a result, already have a history of being incorporated into several cultural dishes. Here are some vegetarian bean recipes that have global flavors.
Chana Masala (Curried Chickpeas)
Chana masala is a classic Indian dish full of ginger, curry, tomatoes, garlic, onion, and more. It is commonly served with rice or naan bread to pick up the sauce, but it also works great as a high protein meal on its own. The hint of lemon juice helps bright up its flavors while the garnish of cilantro adds a contrasting color.
Greek Chickpea Salad
If you enjoy Greek salad with all of its freshness including tomatoes, cucumber, and lemony dressing, then you will love this Greek chickpea salad which is higher in protein and fiber. The addition of the chickpeas turns traditional Greek salad into something that is filling enough to have for a complete meal and hearty enough to travel with for a picnic lunch.
Kala Chana (Curried Black Chickpeas)
This kala chana recipe has all of the typical curry flavors like ginger, garlic, turmeric, and garam masala, but it is made with black chickpeas, which is a smaller bean compared to regular chickpeas. This dish is perfect for a busy weeknight as it gets cooked in an Instant Pot or pressure cooker, which can cook dried beans quickly.
Chickpea & Spinach Soup
This spiced chickpea & spinach soup is inspired by chana masala but a little different as it has pink lentils and quinoa added to it along with fresh spinach. Similar to other vegetarian bean soup recipes, this is an easy meal that comes together quickly in one pot on the stove and doesn’t require very much chopping, making it perfect for when you need to get dinner on the table fast.
Avocado Chickpea Dip
This avocado chickpea dip may become a new favorite for you to bring to parties as it is creamy, garlicky, and bright tasting from fresh lime juice. The avocado adds a buttery texture to this dip while fresh tomatoes add studs of beautiful colorful. This is the high protein answer to guacamole, which so many people love!
Za’atar Roasted Chickpeas
These za’atar roasted chickpeas are a wonderful crunchy snack and an excellent replacement for store-bought snacks like potato chips if you are looking for something that is more nutritious and higher in fiber. The za’atar seasoning – which is a Middle Eastern blend of sumac, marjoram, sesame seeds, oregano, and thyme – adds a delicious savory taste to the chickpeas while curry powder adds some spice.
Lentil & Dal Recipes
Lentils are an important part of Indian cuisine as they add plant-based protein, which are so needed for those who enjoy vegetarian or vegan diets. Here is an array of delicious recipes using lentils.
South Indian-Style Dal
This South Indian-style dal recipe is doesn’t include any dairy, instead relying on coconut milk for added creaminess and a sweet undertone. It is pure comfort food with warming spices like curry leaves, coriander, cinnamon, and ginger, and has an almost pureed consistency due to the use of red lentils. If you need a healthy, fiber-rich meal that comes together quickly, this one will be sure to be a hit!
Easy Vegan Dal Makhani
Dal makhani is a special Indian dish that is often served at special celebrations or weddings, and is usually enriched with milk and butter. This easy vegan dal makhani is dairy-free but no less delicious, and in fact, it is much faster to make and can be made on the stove or in a pressure cooker. The black dal should be soaked for several hours ahead to ensure it cooks efficiently on the stove or in the Instant Pot.
Yellow Moong Dal Soup
This beautiful yellow moong dal soup recipe has a brilliant yellow color as the name suggests and a wonderful curry flavor. This is comfort food at its finest as it is served hot, has a soft and creamy texture, and has a mixture of spicy flavors including fresh ginger. It has plenty of fiber and protein, making it a nutritious and filling meal as well.
Cumin and Coriander Lentil Soup with Kale
With notes of coriander powder and cumin, this cumin and coriander lentil soup with kale is super delicious for whenever you need something hot and comforting on a cold day. It combines green or brown lentils with diced carrots and celery, tomatoes, spices, and broth for a simple yet hearty and flavorful soup. The kale garnish softens in the soup while adding a beautiful pop of green color.
Da Chawal Arancini
This da chawal arancini is an Indian take on traditional Italian arancini (which are rice balls with arborio rice and cheese). This version is dairy-free with a mixture of basmati rice, yellow lentils, peas, carrots, bell peppers, and spices. They are also baked rather than being fried in hot oil.
Instant Pot Chana Dal
This Instant Pot chana dal recipe is a wonderful dish for when you need to serve something healthy fast. It uses chana dal, which are dried split chickpeas, which normally take a long time to cook, but the Instant pot reduces that time significantly. Make sure that the chana dal you use hasn’t been sitting around for too long or else it will take a longer time to cook.
Instant Pot Dal Makhani
Dal makhani is classically a dish that requires a lengthy time to cook and isn’t generally vegan, but this Instant Pot dal makhani is both quick to make while being dairy-free. Instead of the usual butter and milk, this version incorporates coconut oil and plant-based milk for the fat and milk components. It also includes a variety of legumes including moong lentils, black gram lentils, and kidney beans, which all cook up to a buttery consistency.
Tomato & Lentil Soup
Rather than your usual tomato soup, why not make this tomato & lentil soup instead? It is a heartier soup that is full if fiber, red lentils, and chickpeas that bulk up the soup, eliminating the need to serve it with bread or croutons.
Other Beans & Legumes
Besides lentils, chickpeas, and black beans, there are many different types of legumes that you can use for homemade lunches and dinners. Here is a series of vegetarian recipes with beans of several varieties.
Curried Adzuki Beans
If you have never tried adzuki beans before, then this curried adzuki beans recipe will likely wow you! The beans have a nutty texture along with a wonderful bite that makes this curry recipe so wonderful. Full of ginger, garlic, cumin, turmeric, and tomatoes, this bean recipe has a delicious savory taste and saucy consistency that pairs beautifully with rice.
Black-Eyed Pea Curry
While people might think that black-eyed peas are mainly used in Southern American cuisine, they are actually enjoyed globally including South America, Africa, Asia, and the Caribbean. This black-eyed pea curry is an Indian-inspired dish with tomatoes, garlic, ginger, garam masala, and cilantro. The peas have a meaty texture that makes them so satisfying to have with rice.
Easy One-Pot Mexican Bean Soup
This easy one-pot Mexican bean soup recipe has all of the Mexican flavors from the tangy tomatoes and splash of lime to the citrusy cilantro and yellow corn. Made in an Instant Pot or on top of the stove, this recipe is versatile to make in your kitchen. This is the perfect recipe to make when your family is craving Mexican flavors as it is so flavorful while being completely healthy.
Green Bean & String Bean Sides
Besides dried beans and lentils, there are also fresh green beans which make a delicious side vegetable with any meal. Whether you prefer to roast green beans or cook them on the stove, here are a couple delicious recipes you will enjoy.
Rosemary Green Beans
Whenever you can get your hands on fresh green beans in the summer, this rosemary green beans recipe is a must-try! They are roasted, giving them a slightly smoky and caramelized flavor while fresh rosemary adds a wonderful pine scent. Tossed with crunchy walnuts, this recipe also contains healthy omega-3s.
String Beans and Coconut Stir Fry
This string beans and coconut stir fry is a unique way to have string beans as they are combined with toasted coconut, mustard seeds, and turmeric for a vegetable side dish with Indian flavors. Very fresh and tender string beans are ideal for this dish as they will have a sweeter flavor.
Green Bean & Potato Stir Fry
Whenever you need a vegetable fast, you can make this green bean & potato stir fry which comes together quickly in a pan on the stove. The potatoes need to be cut into evenly-sized cubes to ensure they cook in the same amount of time as the beans. With Indian spices like cumin seeds, turmeric, coriander, and garam masala, this dish will make you want seconds.
How to Cook Beans
No matter if you would like to cook dried beans, lentils, or green beans at home, there are a few things to keep in mind. Dried beans are often intimidating to cook at home and get them to that perfect tender texture, however, it is easier than you think. Whether you would like to cook them on the stove or in an Instant Pot, here are some basic ways you can cook beans:
Fresh Green Beans
- Trim the stem ends from the beans and wash them thoroughly.
- Blanch them in a pot of salted boiling water until bright green and tender-crisp.
- Place the beans in a bowl of ice water to stop the cooking process before serving them.
Dried Lentils
There are several different kinds of lentils such as brown lentils, red lentils, yellow lentils, and beluga lentils, and they can all be cooked in different ways and they don’t all require the same cooking times. However, here are some basic ways you can cook lentils at home on either the stove or in an Instant Pot.
- Stovetop: Rinse the lentils and place them in a pot covered with water. Bring them to simmer over medium-high heat before reducing the heat to medium-low, and simmering the lentils until they are tender. Yellow, red, and beluga lentils will require 15 to 20 minutes whereas brown or green lentils will need 30 to 45 minutes.
- Instant Pot: Place lentils and water (for every 1 cup of lentils, use 1 1/2 cups of water) in an Instant Pot along with your chosen seasonings. Then, pressure cook the lentils until tender before allowing the pressure cooker to naturally release pressure, which should take around 10 minutes. Green and brown lentils will only require 5 to 6 minutes to pressure cook, yellow and beluga lentils will need 10 minutes, and red lentils will need 4 to 5 minutes.
Dried Beans
If you are making dried beans like chickpeas, black beans, or adzuki beans at home, they may require different cooking times, but here are some basic steps for cooking them in your kitchen.
- Soaking: Soak the dried beans in water for 8 to 12 hours. While you can cook unsoaked beans in a pressure cooker, they will take significantly longer to cook and may give you more digestive discomfort.
- Stovetop Method: Drain and rinse the beans before placing them in a pot and covering them with water. At this point, you could add aromatic ingredients like bay leaves, garlic, or onions if desired. Then, boil the beans until they are tender, about 1 to 2 hours. Wait to season the beans with salt at the end as it may inhibit cooking if it is added too early.
- Instant Pot Method: Drain and rinse the beans before placing them in the Instant Pot and covering them with water (2 cups soaked dried beans to 3 cups water). At this stage, you can add seasonings, herbs, garlic, and onions, but wait to season with salt until the end as it may prevent the beans from cooking properly. Close and seal the lid and pressure cook the beans until they are tender. A general rule is that black beans will take 20 to 22 minutes, black chickpeas will take around 20 minutes, and black-eyed peas and chickpeas will take approximately 15 minutes if they are pre-soaked.
Storage & Meal Prep
A notable fact about healthy bean recipes is that they often taste better as they sit, similar to other types of soups and stews. Most of the above soups and saucy dal recipes can be stored in a sealed container in the fridge and reheated within 3 to 5 days. Alternatively, you can place them in the freezer for up to 3 months.
In the case of fresher recipes like the avocado chickpea dip and Greek chickpea salad, they are best stored in the fridge for up to 3 to 5 days, and shouldn’t be frozen. Meanwhile, the za’atar chickpeas will store at room temperature in a sealed jar for up to 7 days. For the green beans dishes, you should reheat and serve them within a few days of making them as they will likely become soggy once frozen and thawed, and have an unappealing texture.
FAQs
All beans are nutritious! Lentils, black beans, and chickpeas are particularly high in protein and fiber. Adzuki beans are rich in antioxidants.
Dried beans benefit from soaking (6–8 hours or overnight), which reduces cooking time and improves digestibility. Lentils and split peas don’t need soaking.
Absolutely. Drain and rinse canned beans before using. They’re a great shortcut for weeknight cooking.
Yes! Bean soups, stews, and curries actually taste better the next day as flavors develop. Most keep well in the fridge for 4–5 days and freeze beautifully.
Soaking dried beans, rinsing canned beans, cooking them thoroughly, and adding digestive spices like cumin, ginger, and asafoetida all help.
Lentils, chickpeas, and black beans lead in protein content, typically providing 12–18g of protein per cooked cup.
Nutrition Disclaimer
Nutrition information is an estimate provided as a courtesy and may vary depending on ingredients used. This content is not intended as medical or dietary advice.
