Are you looking for delicious and satisfying vegan meal ideas that just happen to be packed with protein and fiber? Look no further! Beans are a staple ingredient in many cuisines around the world, and when prepared with love and care, they can be truly exceptional. In this article, we’ll be exploring 19 flavorful bean recipes that will elevate your plant-based cooking game. From spicy tacos to creamy soups, smoky stews to zesty dips, these mouthwatering dishes are sure to delight even the most discerning palates.
Whether you’re a seasoned vegan or just starting out on your plant-based journey, beans are an excellent way to add texture, flavor, and nutrition to your meals. And with so many varieties to choose from – black beans, kidney beans, chickpeas, lentils, and more – the possibilities are endless!
In this article, we’ll be sharing our favorite bean recipes that showcase the incredible versatility of these humble legumes. So grab a pot, get cooking, and let’s dive into the world of delicious and nutritious bean-based cuisine!
Spicy Black Bean Tacos
Get ready for a flavorful and spicy twist on traditional tacos with this recipe featuring black beans, bold spices, and crispy tortillas.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper, to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, sliced avocado, sour cream
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat. Add the onion, garlic, and red bell pepper. Cook until the vegetables are tender, about 5 minutes.
2. Add the cumin, smoked paprika, and cayenne pepper to the skillet. Cook for 1 minute, stirring constantly.
3. Stir in the black beans and season with salt and pepper to taste.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos by spooning the black bean mixture onto a tortilla and topping with your desired toppings.
Cooking Time: 15-20 minutes
Creamy Vegan White Bean Soup
This hearty and comforting soup is a staple of Mediterranean cuisine, made with cannellini beans, aromatic vegetables, and a rich cashew cream. Perfect for a chilly evening or a cozy brunch.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 4 cups vegetable broth
– 1 cup cashews
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in olive oil until tender.
2. Add the cannellini beans, vegetable broth, and thyme. Bring to a boil, then simmer for 20 minutes.
3. Soak cashews in water for at least 4 hours. Drain and blend with 1 cup water until smooth.
4. Stir the cashew cream into the soup and season with salt and pepper.
5. Simmer for an additional 10-15 minutes or serve immediately.
Cooking Time: 45-50 minutes
Moroccan Chickpea Stew
This hearty stew is a flavorful representation of Moroccan cuisine, with the rich flavors of cumin, coriander, and paprika blending together to create a warm and comforting dish.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 2 cups vegetable broth
– 2 tsp ground cumin
– 1 tsp ground coriander
– 1/2 tsp paprika
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onions and cook until softened, about 5 minutes.
2. Add garlic, bell pepper, cumin, coriander, paprika, salt, and pepper. Cook for an additional 2-3 minutes.
3. Stir in chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer.
4. Reduce heat to low and let stew cook for 20-25 minutes or until flavors have melded together.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 25-30 minutes
Smoky BBQ Baked Beans
Get ready to elevate your barbecue game with this sweet and smoky baked beans recipe! Perfect for your next backyard gathering or potluck, these tender and flavorful beans are sure to please.
Ingredients:
– 1 pound dried navy beans, soaked overnight and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup ketchup
– 1/4 cup BBQ sauce
– 2 tablespoons brown sugar
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– 1/4 cup water
Instructions:
1. Preheat oven to 275°F (135°C).
2. In a large Dutch oven or baking dish, combine soaked beans, chopped onion, minced garlic, ketchup, BBQ sauce, brown sugar, smoked paprika, cumin, salt, and pepper.
3. Add water to the mixture and stir until well combined.
4. Cover the dish with aluminum foil and bake for 6-8 hours, or until the beans are tender.
5. Remove the foil and continue baking for an additional 30 minutes.
Cooking Time: 6-8 hours
Vegan Three-Bean Chili
This hearty, plant-based chili is a perfect blend of flavors and textures, featuring three types of beans, rich tomato sauce, and aromatic spices. A comforting, warming dish that’s easy to make and packed with nutrients.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) pinto beans, drained and rinsed
– 1 teaspoon chili powder
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 1 cup vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add onion, garlic, and bell pepper; cook until tender, about 5 minutes.
3. Stir in chili powder and cumin; cook for 1 minute.
4. Add diced tomatoes, kidney beans, black beans, pinto beans, salt, and pepper; stir to combine.
5. Pour in vegetable broth and bring to a simmer.
6. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 20-25 minutes
Garlicky Lentil and Bean Salad
This hearty salad combines the comforting flavors of lentils and beans with a hint of garlic, making it a perfect side dish or light lunch. With its creamy texture and tangy dressing, you’ll want to devour every bite!
Ingredients:
– 1 cup cooked green or brown lentils
– 1 cup canned black beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lentils, black beans, and garlic.
2. Stir in chopped parsley, olive oil, apple cider vinegar, and Dijon mustard.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is ready in just a few minutes of preparation.
Enjoy your delicious Garlicky Lentil and Bean Salad!
Quinoa and Black Bean Burgers
This recipe combines the protein-packed goodness of black beans with the nutty flavor of quinoa, creating a deliciously textured patty that’s perfect for veggie burgers or as a meat substitute. With minimal ingredients and simple prep, these quinoa and black bean burgers are a quick and easy addition to any meal.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked black beans, drained and rinsed
– 1/4 cup rolled oats
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Cooking oil or non-stick spray for patties
Instructions:
1. In a large bowl, combine quinoa, black beans, oats, cilantro, lime juice, and cumin.
2. Mix well with your hands until everything is fully incorporated.
3. Divide the mixture into 4-6 portions, depending on desired patty size.
4. Shape each portion into a ball and then flatten slightly into patties.
5. Cook patties in a non-stick skillet or grill over medium-high heat for about 4-5 minutes per side, until golden brown and crispy.
Cooking Time: 8-10 minutes total
Vegan Bean and Corn Casserole
Vegan Bean and Corn Casserole: A hearty, plant-based twist on a classic comfort food dish, perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 cup cooked kidney beans
– 1 cup frozen corn kernels
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 cup vegan cheddar cheese shreds (such as Daiya or Follow Your Heart)
– 1 cup whole wheat breadcrumbs
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F.
2. In a large mixing bowl, combine cooked kidney beans, corn kernels, onion, garlic, bell pepper, and cumin.
3. Stir in diced tomatoes, paprika, salt, and pepper.
4. Transfer the mixture to a 9×13 inch baking dish.
5. Sprinkle vegan cheddar cheese shreds and whole wheat breadcrumbs on top.
6. Drizzle with olive oil.
7. Bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Curried Red Lentil and Kidney Bean Stew
Warm up with this comforting Curried Red Lentil and Kidney Bean Stew, perfect for a cozy evening meal. This aromatic stew is packed with protein-rich lentils and beans, warming spices, and a hint of sweetness.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 1 cup canned kidney beans, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté onions and garlic in a little water until softened.
2. Add cumin, curry powder, turmeric, and paprika; cook for 1 minute.
3. Add lentils, kidney beans, diced tomatoes, and vegetable broth. Season with salt and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Taste and adjust seasoning as needed. Garnish with chopped cilantro, if desired.
Cooking Time: 35-45 minutes
Zesty Black Bean Dip
Get ready to spice up your snack game with this zesty black bean dip! This flavorful and easy-to-make recipe is perfect for a quick gathering or as a healthy addition to your favorite meals.
Ingredients:
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 cup plain Greek yogurt
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: jalapeño peppers for extra heat
Instructions:
1. In a blender or food processor, combine black beans, Greek yogurt, lime juice, cumin, smoked paprika, salt, and pepper.
2. Blend until smooth, stopping to scrape down the sides of the bowl as needed.
3. Taste and adjust seasoning as desired.
4. Transfer dip to a serving bowl and garnish with chopped cilantro or scallions, if desired.
Cooking Time: 5 minutes
Vegan Pinto Bean Enchiladas
Vegan Pinto Bean Enchiladas Recipe
A delicious and satisfying plant-based twist on traditional enchiladas, this recipe combines the creamy goodness of pinto beans with a flavorful tomato sauce and crispy tortillas.
Ingredients:
– 1 can pinto beans, drained and rinsed
– 1/2 cup vegan enchilada sauce
– 6-8 corn tortillas
– 1/4 cup chopped onion
– 1 minced garlic clove
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Optional: shredded vegan cheese (such as Daiya or Follow Your Heart), chopped cilantro, and diced tomatoes for garnish
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the onion and garlic until softened. Add the cumin and paprika, cooking for an additional minute.
3. Stir in the pinto beans and enchilada sauce. Bring mixture to a simmer and let cook for 5-7 minutes or until heated through.
4. Wrap tortillas in a damp paper towel and microwave for 20-30 seconds to warm and soften.
5. Assemble the enchiladas by spooning the bean mixture onto a tortilla, rolling it up, and placing seam-side down in a baking dish. Repeat with remaining tortillas.
6. Cover the dish with foil and bake for 15-20 minutes or until hot and bubbly.
Cooking Time: 25-30 minutes
Mediterranean Chickpea Salad
A flavorful and refreshing salad that combines the creaminess of chickpeas with the bright, zesty flavors of Mediterranean cuisine. This simple recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (15 oz)
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped Kalamata olives
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Drain and rinse the chickpeas.
2. In a large bowl, combine the chickpeas, red bell pepper, olives, feta cheese, and parsley.
3. In a small bowl, whisk together the olive oil and lemon juice.
4. Pour the dressing over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Vegan Black Bean Brownies
These rich and fudgy brownies are a game-changer for vegan dessert lovers. With the added boost of protein and fiber from black beans, you’ll be hooked!
Ingredients:
– 1 cup (200g) all-purpose flour
– 1/2 cup (100g) unsweetened cocoa powder
– 1 cup (250ml) canned black beans, drained and rinsed
– 1/4 cup (50g) sugar
– 1/4 cup (60g) vegan chocolate chips
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon vanilla extract
– 1/2 cup (120ml) non-dairy milk
Instructions:
1. Preheat oven to 350°F (180°C). Grease an 8×8 inch baking dish.
2. In a blender or food processor, combine flour, cocoa powder, black beans, sugar, and baking powder. Blend until smooth.
3. Melt chocolate chips in the microwave or on the stovetop. Add vanilla extract and non-dairy milk. Stir to combine.
4. Pour wet ingredients into dry mixture and stir until just combined.
5. Bake for 25-30 minutes or until a toothpick comes out clean.
Cooking Time: 25-30 minutes
Spicy Kidney Bean Curry
This flavorful and spicy curry is a perfect blend of Indian spices and kidney beans, making it a great option for a quick weeknight dinner or a comforting meal to warm up on a chilly evening.
Ingredients:
– 1 cup dried kidney beans, soaked overnight and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper (or more to taste)
– 1 can diced tomatoes (14 oz)
– 1 cup vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, cumin, curry powder, cinnamon, and cayenne pepper; cook for 1 minute.
4. Add kidney beans, diced tomatoes, vegetable broth, salt, and pepper; stir well.
5. Bring to a simmer, then reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together and the beans are tender.
Cooking Time: 25-30 minutes
Vegan Lentil and Bean Loaf
A flavorful and nutritious vegan loaf packed with lentils and beans, perfect for a comforting meal or as a sandwich filling.
Ingredients:
– 1 cup cooked lentils
– 1 cup cooked kidney beans
– 1/2 cup rolled oats
– 1/4 cup breadcrumbs
– 1/4 cup tomato paste
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1 tablespoon soy sauce (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, kidney beans, oats, breadcrumbs, tomato paste, olive oil, onion, garlic, oregano, salt, and pepper. Mix well.
3. Transfer the mixture to a loaf pan lined with parchment paper.
4. Bake for 45-50 minutes or until the loaf is firm and golden brown.
5. Let it cool before slicing and serving.
Cooking Time: 45-50 minutes
Herbed Cannellini Bean Spread
This herby spread is a delightful twist on traditional hummus, featuring cannellini beans instead of chickpeas. Perfect for veggie sticks, crackers, or crostini, it’s a great addition to any snack or party platter.
Ingredients:
– 1 (15 ounce) can cannellini beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
– Optional: paprika or red pepper flakes for added color and heat
Instructions:
1. In a blender or food processor, combine cannellini beans, garlic, olive oil, lemon juice, parsley, and thyme.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Season with salt and pepper to taste. If desired, add paprika or red pepper flakes for extra flavor and color.
4. Transfer the spread to a serving bowl and serve chilled.
Cooking Time: 5 minutes
Vegan Black Bean and Sweet Potato Stew
This hearty stew is a flavorful blend of tender sweet potatoes, creamy black beans, and aromatic spices, perfect for a cozy meal any time of the year. With just 30 minutes of cooking time, you’ll have a delicious and nutritious vegan main course ready to go.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
Instructions:
1. In a large pot, sauté the onion, garlic, and bell pepper in a little water until tender.
2. Add the sweet potatoes, black beans, cumin, smoked paprika, salt, and pepper. Stir well.
3. Pour in the vegetable broth and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Serve hot, garnished with chopped fresh cilantro or scallions if desired.
Cooking Time: 30 minutes
Cajun Red Bean and Rice
This hearty dish is a staple of Louisiana cuisine, combining the rich flavors of red beans with the comfort of warm rice. Perfect for a weeknight dinner or brunch, this recipe serves 4-6 people.
Ingredients:
– 1 pound dried red kidney beans, soaked overnight and drained
– 1 tablespoon vegetable oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon Cajun seasoning
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 2 cups cooked white rice
Instructions:
1. In a large pot or Dutch oven, heat the oil over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic, Cajun seasoning, and thyme. Cook for an additional minute.
4. Add the soaked red beans, salt, and pepper. Stir well to combine.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 6-8 hours or overnight.
6. Serve the red bean mixture over cooked white rice.
Cooking Time: 6-8 hours or overnight
Vegan Chickpea and Black Bean Buddha Bowl
Satisfy your cravings with this flavorful and nutritious bowl filled with roasted chickpeas, black beans, quinoa, and a tangy tahini drizzle.
Ingredients:
– 1 can chickpeas (15 oz)
– 1 can black beans (15 oz), drained and rinsed
– 2 cups cooked quinoa
– 2 tbsp olive oil
– 1 tsp cumin
– 1 tsp smoked paprika
– Salt and pepper, to taste
– 2 tbsp tahini
– 2 tbsp freshly squeezed lemon juice
– Chopped cilantro or scallions, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse chickpeas and toss with olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until crispy.
4. Cook quinoa according to package instructions.
5. In a small bowl, whisk together tahini and lemon juice.
6. Assemble the bowls by placing cooked quinoa at the bottom, followed by roasted chickpeas, black beans, and garnishing with cilantro or scallions.
7. Drizzle the tahini sauce on top.
Cooking Time: 25-30 minutes
Summary
Discover a world of flavors with these 19 delicious vegan bean recipes! From spicy black bean tacos to creamy white bean soup, smoky BBQ baked beans to zesty black bean dip, and many more mouth-watering options in between. With a variety of international inspirations, including Moroccan, Mediterranean, and Cajun flavors, you’ll find the perfect dish to satisfy your cravings. Whether you’re looking for comforting bowls, hearty stews, or sweet treats, these vegan bean recipes are sure to delight!
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