Building high-protein vegetarian meals using beans
Beans are a cornerstone of vegetarian protein. Combine them with complementary ingredients to create meals that meet protein needs while staying flavorful and balanced.
Protein-boosting strategies:
- Combine beans with whole grains: rice, quinoa, or farro pair with beans to form a more complete amino acid profile.
- Add nuts, seeds, or soy products (tofu, tempeh) to increase protein density.
- Use higher-protein legumes like lentils or chickpeas when you need more protein per serving.
Meal ideas:
- Lentil and chickpea curry served over quinoa with sautéed greens.
- Bean salad with edamame, farro, toasted pumpkin seeds, and a lemon-tahini dressing.
- Black bean and tofu stir-fry with brown rice and vegetables.
Portion guidance:
- Aim for at least 1 cup of cooked beans or ½–¾ cup plus complementary protein per meal to reach meaningful protein levels for most adults.
Flavor and satiety:
- Use bold spices and fresh herbs to keep dishes interesting.
- Include healthy fats and fiber-rich veggies to enhance fullness.
With simple combinations and attention to portion sizes, beans make satisfying high-protein vegetarian meals for any mealtime.