Are you looking to boost your protein intake while still enjoying delicious and nutritious meals? Look no further! Beans are a great source of plant-based protein, and when combined with other ingredients, they can create mouth-watering dishes that will satisfy your cravings. In this article, we’ll be exploring 20 high-protein bean recipes that are perfect for muscle growth and overall health.
From hearty bowls to flavorful curries, and from savory stews to refreshing salads, our collection of recipes is sure to inspire you to get cooking. Whether you’re a fitness enthusiast or just looking to incorporate more protein-rich foods into your diet, these high-protein bean recipes have got you covered.
Spicy Black Bean and Quinoa Bowl
This flavorful bowl is a perfect blend of spicy, savory, and nutritious. With the combination of quinoa, black beans, roasted vegetables, and a kick of heat from the jalapeños, this dish will keep you coming back for more.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 2 cups mixed vegetables (such as bell peppers, zucchini, and onions)
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: avocado, salsa, cilantro, or feta cheese for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the mixed vegetables with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pan, heat the remaining 1 tablespoon olive oil over medium-high heat. Add the red onion and cook for 3-4 minutes or until softened.
4. Add the garlic, cumin, and jalapeño to the pan and cook for an additional minute.
5. Stir in the cooked black beans and cooked quinoa. Season with salt and pepper to taste.
6. Serve the Spicy Black Bean and Quinoa Bowl hot, topped with roasted vegetables and your choice of optional toppings.
Cooking Time: 35-40 minutes
Lentil and Chickpea Curry
This flavorful and nutritious curry is a great option for a plant-based meal or as a side dish to accompany your favorite rice or naan. With its rich and aromatic spices, it’s sure to become a staple in your kitchen!
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can diced tomatoes (14 oz)
– 2 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Stir in lentils, chickpeas, diced tomatoes, and vegetable broth.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves and serve over rice or with naan.
Cooking Time: 30-40 minutes
White Bean and Kale Soup
This hearty soup is a perfect remedy for chilly winter days. Made with creamy cannellini beans, nutritious kale, and aromatic vegetables, it’s a comforting and nutritious meal that will leave you feeling cozy and satisfied.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cups chopped curly kale
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, and carrots; cook until the vegetables are tender, about 5 minutes.
3. Add the kale, cannellini beans, vegetable broth, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Edamame and Tofu Stir-Fry
This recipe combines the nutty flavor of edamame with the creamy texture of tofu, all wrapped up in a savory stir-fry. With minimal ingredients and quick cooking time, this dish is perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 cup edamame, shelled and trimmed
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion and garlic to the pan and stir-fry until the onion is translucent.
4. Add the edamame and soy sauce to the pan. Stir-fry for an additional 2-3 minutes or until the edamame are tender.
5. Return the tofu to the pan and stir to combine with the edamame mixture.
6. Season with salt and pepper to taste. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Black Bean and Sweet Potato Tacos
Get ready for a flavorful fiesta with these vibrant tacos! This recipe combines the natural sweetness of roasted sweet potatoes with the savory goodness of black beans, all wrapped up in a crispy taco shell.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet. Roast for 30-35 minutes or until tender.
3. In a large skillet, heat some olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add black beans to the skillet; stir to combine with onion mixture. Cook for an additional 2-3 minutes or until heated through.
5. Warm taco shells according to package instructions.
6. Assemble tacos by spooning black bean mixture onto a shell, followed by roasted sweet potato and your choice of toppings.
Cooking Time: Approximately 45-50 minutes
Chickpea and Spinach Stew
This hearty stew is a perfect blend of comforting flavors and nutritious ingredients, making it a great option for a quick and easy dinner. With the creaminess of chickpeas and the freshness of spinach, this dish is sure to become a family favorite.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the diced red bell pepper and cook for 2 minutes.
5. Add the chickpeas, canned tomatoes, cumin, salt, and pepper. Stir well to combine.
6. Bring the mixture to a simmer and let cook for 15-20 minutes or until the flavors have melded together.
7. Stir in the fresh spinach leaves and cook until wilted.
Cooking Time: 20 minutes
Three-Bean Chili with Lean Ground Turkey
This recipe combines the flavors of ground turkey, beans, and spices to create a deliciously healthy and satisfying meal. Perfect for a weeknight dinner or lunch, this chili is easy to make and packed with protein and fiber.
Ingredients:
– 1 lb lean ground turkey
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can each of kidney beans, black beans, and pinto beans (15 oz each)
– 1 can diced tomatoes (14.5 oz)
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Cook the ground turkey in a large pot over medium-high heat, breaking it up with a spoon as it cooks.
2. Add the onion, garlic, and red bell pepper; cook until the vegetables are tender.
3. Stir in the chili powder, cumin, salt, and pepper.
4. Add the canned beans, diced tomatoes, and water; bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 30-35 minutes
Hummus-Stuffed Bell Peppers
Elevate your snack or appetizer game with this creative take on traditional stuffed peppers. By filling bell peppers with creamy hummus, you’ll create a flavor combination that’s both unexpected and addictive.
Ingredients:
– 4 large bell peppers (any color), seeded and chopped
– 1 cup cooked chickpeas
– 1/2 cup hummus
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: chopped fresh parsley or paprika for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together chickpeas and hummus until well combined.
3. Stuff each bell pepper with the hummus-chickpea mixture, mounding slightly at the top.
4. Sprinkle salt and pepper to taste.
5. Place peppers on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until bell peppers are tender.
Cooking Time: 20-25 minutes
Lima Bean and Quinoa Salad
This refreshing salad combines the creamy texture of cooked lima beans with the nutty flavor of quinoa, all wrapped up in a vibrant mix of herbs and spices. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked lima beans
– 1 cup cooked quinoa
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked lima beans, quinoa, and red bell pepper.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the bean mixture and toss to coat.
4. Sprinkle parsley on top and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (uses pre-cooked ingredients)
Red Lentil and Coconut Curry
This hearty and flavorful curry is a perfect blend of Indian-inspired spices and the creaminess of coconut milk, all wrapped up in a comforting red lentil dish. It’s a great option for a quick and nutritious meal that’s also budget-friendly.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 1 can (15 oz) coconut milk
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add lentils, diced tomatoes, cumin, curry powder, turmeric, salt, and pepper. Stir well.
3. Pour in coconut milk and bring to a simmer.
4. Reduce heat and let cook for 20-25 minutes or until lentils are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 20-25 minutes
Black Bean and Egg Breakfast Burrito
Start your day with a flavorful and filling breakfast burrito packed with black beans, scrambled eggs, and savory spices.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 large eggs
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
– Shredded cheese (optional)
– Salsa (optional)
Instructions:
1. In a medium pan, heat the olive oil over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Crack in the eggs and scramble until cooked through, breaking up any large curds.
4. Add the black beans, cumin, salt, and pepper to the pan. Stir to combine.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the burritos by spooning the egg and bean mixture onto each tortilla, adding shredded cheese or salsa if desired.
Cooking Time: 15-20 minutes
White Bean and Avocado Toast
Start your day with a deliciously healthy twist on classic avocado toast, featuring creamy white beans and fresh herbs.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked cannellini or navy beans
– 2 slices whole grain bread (such as baguette or ciabatta)
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish
– 1 tablespoon extra virgin olive oil
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Mix the cooked white beans with a pinch of salt and pepper, then spread them over the avocado.
4. Drizzle the olive oil over the bean mixture.
5. Garnish with fresh herbs and serve.
Cooking Time: 10 minutes
Chickpea and Tahini Power Wrap
A nutrient-packed wrap that combines the creaminess of tahini with the wholesome goodness of chickpeas, perfect for a quick and easy lunch or snack.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp tahini
– 1/4 cup hummus
– 1 large flour tortilla
– 1/4 cup mixed greens (such as spinach, kale, and lettuce)
– 1/2 cup sliced red bell pepper
– Salt and pepper to taste
– Optional: pickled turnips or cucumber slices for added crunch
Instructions:
1. In a medium bowl, mash the chickpeas using a fork until mostly smooth.
2. Add tahini and mix until well combined.
3. Spread hummus on the tortilla, leaving a 1-inch border around the edges.
4. Top with the chickpea-tahini mixture, followed by mixed greens and sliced red bell pepper.
5. Season with salt and pepper to taste.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes
Kidney Bean and Brown Rice Casserole
A hearty and flavorful casserole that combines the natural sweetness of kidney beans with the nutty taste of brown rice, perfect for a comforting meal any time of the year.
Ingredients:
– 1 cup uncooked brown rice
– 2 cups water or vegetable broth
– 1 can (14.5 oz) kidney beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook brown rice according to package instructions or with the water/broth on medium heat, stirring occasionally, until tender.
3. In a large skillet, sauté onion and garlic until softened. Add kidney beans, cumin, paprika, salt, and pepper. Cook for an additional 2-3 minutes.
4. In a 9×13-inch baking dish, combine cooked brown rice and bean mixture.
5. If using cheese, sprinkle on top.
6. Bake for 25-30 minutes or until the casserole is lightly browned.
Cooking Time: 45-50 minutes
Edamame and Brown Rice Sushi Rolls
This recipe combines the nutty flavor of brown rice with the sweetness of edamame, wrapped in a delicate sushi roll. Perfect for a quick and easy snack or light meal.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup edamame, shelled and chopped
– 1/4 cup water
– 1 tablespoon soy sauce (optional)
– 1 sheet nori seaweed
– Sesame seeds for garnish (optional)
Instructions:
1. Cook the brown rice according to package instructions.
2. Mix the cooked edamame with soy sauce (if using).
3. Lay a sheet of nori seaweed flat on a cutting board.
4. Spread a thin layer of brown rice onto the seaweed, leaving a 1-inch border at the top.
5. Place the chopped edamame in the center of the rice.
6. Roll the sushi using a bamboo mat or your hands, applying gentle pressure.
7. Slice into individual pieces and garnish with sesame seeds (if desired).
8. Serve immediately.
Cooking Time: 10-15 minutes
Black Bean and Quinoa Stuffed Peppers
A flavorful and nutritious vegetarian dish that’s perfect for a weeknight dinner or special occasion. This recipe combines the nutty flavor of quinoa with the bold taste of black beans, all wrapped up in a sweet bell pepper.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked black beans
– 1 cup cooked quinoa
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, chopped cilantro for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together black beans, quinoa, onion, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the bean-quinoa mixture.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes or until peppers are tender.
Cooking Time: 40-45 minutes
Lentil and Mushroom Burgers
A vegetarian twist on traditional burgers, this recipe combines the earthy flavors of lentils and mushrooms with a hint of spice.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup finely chopped mushrooms (such as cremini or shiitake)
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 hamburger buns
– Optional toppings: lettuce, tomato, avocado, Swiss cheese
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mix together cooked lentils, chopped mushrooms, onion, garlic, olive oil, smoked paprika, salt, and pepper.
3. Form the mixture into 4 patties, about 1/2 inch thick.
4. Cook the patties for 3-4 minutes per side, or until they are lightly browned and firm to the touch.
5. Assemble the burgers on buns with desired toppings.
Cooking Time: 10-12 minutes
White Bean and Spinach Pasta
This recipe combines the creamy texture of cannellini beans with the nutritional benefits of spinach, all wrapped up in a delicious pasta dish. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 8 oz. pasta (such as pappardelle or linguine)
– 1 can (15 oz.) cannellini beans, drained and rinsed
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente.
2. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute.
3. Add cannellini beans and cook for 2-3 minutes, stirring occasionally.
4. Add fresh spinach leaves and cook until wilted, about 1-2 minutes.
5. Combine cooked pasta, bean and spinach mixture in a large serving bowl. Season with salt and pepper to taste.
6. Top with grated Parmesan cheese (if using). Serve hot.
Cooking Time: 20-25 minutes
Chickpea and Sweet Potato Buddha Bowl
A nourishing and filling bowl filled with roasted sweet potatoes, chickpeas, and a tangy tahini dressing, perfect for a healthy and satisfying meal.
Ingredients:
– 2 large sweet potatoes
– 1 can chickpeas (drained and rinsed)
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a bowl, whisk together tahini, lemon juice, and honey.
4. Drain and rinse chickpeas, then toss with the tahini dressing and season with salt and pepper.
5. Once sweet potatoes are cooked, slice them into wedges and top with chickpea mixture.
6. Garnish with fresh parsley or cilantro and serve.
Cooking Time: 55 minutes
Three-Bean Protein-Packed Salad
Boost your lunch or dinner with this nutritious salad that combines the power of three different beans, quinoa, and a hint of feta cheese. This recipe is perfect for those looking to increase their protein intake while still enjoying a delicious meal.
Ingredients:
– 1 cup cooked black beans
– 1 cup cooked kidney beans
– 1 cup cooked pinto beans
– 1/2 cup quinoa, rinsed and drained
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or cilantro (optional)
Instructions:
1. Cook the quinoa according to package instructions.
2. In a large bowl, combine the cooked black beans, kidney beans, and pinto beans.
3. Add the cooked quinoa, feta cheese, olive oil, lemon juice, salt, and pepper to the bowl.
4. Toss until well combined.
5. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 15-20 minutes (depending on cooking method for quinoa and beans)
Summary
Get ready to fuel your muscle growth with these 20 delicious high protein bean recipes! From spicy black bean and quinoa bowls to lentil and chickpea curries, and from white bean and kale soups to hummus-stuffed bell peppers, this collection has something for everyone. Whether you’re a fitness enthusiast or just looking for healthy meal ideas, these protein-packed recipes are sure to satisfy your cravings and support your muscle growth goals.
Leave a Reply