Most people get enough protein on any diet, but for anyone interested in high-protein vegan recipes, this post is for you. One of the highest sources of plant-based protein is beans, which contain anywhere from 6-8 grams of protein per 1/2 cup serving. Additionally, a 1/2 a cup of beans will provide you with 3-6 grams of cholesterol-reducing fiber. You’ll also be getting some folate, which plays a major role in making new DNA. This is especially vital for pregnant women. Bean consumption has been linked to a variety of health benefits, including lower blood sugar, better weight management, and longevity.
Not sure how to make tasty high-protein vegan meals with beans?
To cook dry beans, soak overnight in water, rinse, then add water or stock and any seasonings you would like. Bring the pot to a boil, then simmer for one hour until beans are tender. If you’re in a pinch, canned beans work just as well, although they may cost a bit more per pound. Try using beans as a hearty meal, a healthy snack, or even in tasty desserts with one of these easy recipes!
A high-protein vegan meal: Spicy Baked Beans
From Avocado Alice
- 2 cups cooked navy or pinto beans (cooked from dry or canned)
- 3 tablespoons molasses
- 2 teaspoons salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon Dijon mustard
- 1/2 cup ketchup
- 1/3 cup brown sugar
- 2 teaspoons soy sauce
- 1 teaspoon apple cider vinegar
- 1 tablespoon chili sauce or hot sauce
- 3/4 cup finely chopped yellow onion
- Preheat the oven to 325 degrees F (160 degrees C).
- Combine the molasses, salt, pepper, mustard, ketchup, brown sugar, soy sauce, apple cider vinegar, and chili sauce in a bowl.
- Drain the beans and place in a casserole dish with the onion. Pour the molasses mixture over the beans and then add water so that the beans are just covered with liquid.
- Cover the casserole dish and bake about 3 hours, checking periodically to make sure the beans remain moistened. A slightly thick sauce will remain after cooking.
Use flavorings and seasonings of your choice to make a crunchy sweet or savory snack. Ingredients
- 3 cups of cooked garbanzo beans (chickpeas) or 2 15-oz cans
- 2 tablespoons olive oil
- 2 tablespoons + 1 teaspoon of added seasonings. Great combinations include: cinnamon and brown sugar, chili powder and cumin, cayenne and paprika, or sriracha and mustard seeds.
- Preheat oven to 400 degrees F.
- Combine all ingredients in a large bowl and mix until beans are evenly coated. Pour in rimmed baking sheet and baked for 30-40 minutes, or until crispy.
Great served with apples or whole-wheat crackers, this dip is a perfect sweet treat to bring to a potluck or picnic. Ingredients:
- 1 1/2 cups cooked chickpeas, or 1 15 oz can
- 1/4 cup of nut butter of choice
- 3 tablespoons applesauce
- 1/2 tablespoon vanilla extract
- 1/4 cup carob chips or chocolate chips
- Pinch of salt
- 1 tablespoon of plant-based milk, if needed
- Combine chickpeas, nut butter, applesauce, vanilla, and salt in a food processor and process until smooth. Mixture should resemble the thickness of cookie dough.
- Add more milk and process to achieve desired texture. Scoop mixture into serving bowl and fold in carob or chocolate chips.
For individuals with celiac disease or a gluten-intolerance, black beans or flour made from beans make a great, fiber-rich substitute for whole-wheat flour. Try one of these recipes from Minimalist Baker or Chocolate Covered Katie.