Are you trying to eat more protein and fiber?? You’ve come to the right place! Here are 20+ high-protein and high-fiber vegan recipes made with whole food ingredients like beans, tofu, whole grains, seeds, and veggies.
Whether you’re meal-prepping or just looking for crowd-pleasing options, there’s something here for every day of the week. You’ll find curries, stews, sheet-pan dinners, and salads.
This is where plant-based eating really shines. Beans, lentils, and chickpeas are the best of both worlds, naturally high in protein and fiber, all in one affordable ingredient. They are also an excellent source of complex carbohydrates, iron, magnesium, folate, and antioxidants!
You can add even more fiber and protein to these dishes by including whole grains like brown rice and quinoa, nuts and seeds such as pumpkin seeds and almonds, and protein-rich foods like tofu, tempeh, and seitan.
These recipes are everyday meals that are nourishing, delicious and easy to make.
Bean Stews
Puttanesca Butter Beans
Umami-packed puttanesca sauce pairs beautifully with hearty butter beans! Puttanesca beans are a versatile, 1-pot meal that is absolutely full of flavor.
White Beans Mushroom Alfredo
Creamy Tuscan White Beans
These Tuscan White beans have a luscious sauce made from sun dried tomato, Italian herbs, lots of caramelized onion, mushrooms, and nondairy cream such as cashew cream. These decadent beans are great for weeknight dinner, they need just a few minutes and few pantry ingredients!
Butter Bean Parmigiana
Butter bean parmigiana is a cozy, 1-pan bean parmesan stew dinner with layers of amazing flavor and textures! No extra bowls needed! Layer cheesy tofu spinach mixture with pasta sauce, butter beans and vegan Parmesan and bake! Serve with garlic bread or pasta!
Sicilian Pesto Butter Beans
Have you tried Sicilian pesto? This nutty, toasty, creamy, cherry tomato and basil pesto is delicious paired with tender butter beans for a quick and flavorful 1-pan meal! Ready in about 30 minutes.
Lemon Garlic Butter Beans
Lemon Garlic butter beans with bright, lemony flavors are a super quick, 1-pan, 30 minute creamy refreshing recipe. Serve with pasta, or crusty bread or rice for an easy meal.
Sheet Pan Meals
Sheet Pan Veggies and Beans with Lemon Yogurt Sauce
High protein and fiber. Mix everything right in the pan meal, this Sheet pan roasted veggies and beans with Creamy Lemon Yogurt sauce, has amazing flavor and texture! Wrap it, bowl it, swipe with bread!
Smoky Berbere Sheet Pan Veggie Dinner
Spice up your dinner routine with this flavorful Berbere Sheet Pan Dinner! Veggies, beans and tofu cubes are seasoned with a bold Ethiopian spice blend, baked until caramelized, then drizzled with a creamy lemon tahini dressing.
Smoky Cajun Veggies with Smashed White Beans
Crispy smashed white beans and Cajun veggies roasted on one sheet pan, then tossed in a creamy, tangy chipotle-lime dressing. A versatile meal you can serve in bowls, tacos, or wraps.
Sheet Pan Gochujang Bowl
A sheet pan gochujang bowl is an easy, flavor-packed way to use up leftover veggies. Tofu, Veggies, chickpeas are tossed in a delicious Gochujang marinade and baked! Serve your gochujang bowls over rice, lettuce, or noodles. It’s such a versatile meal!
Sheet Pan Cheeseburger Dinner
This Sheet Pan Cheeseburger Veggie Dinner served with creamy homemade garlic mayo dressing will turn into a family favorite in no time! Great for meal prep – Make lots and save some for lunch the next day!
Sheet Pan Veggie Dinner with Miso Maple Dressing
Sheet Pan Veggie Dinner with Broccoli, Sweet Potato, Tofu, Chickpeas, Sunflower seeds dressed with Miso Maple Dressing. Vegan Glutenfree Nutfree Recipe. Can be soyfree with chickpea miso. 20 gm of Protein
Curries
Korma Beans
Beans korma is a 1 Pan plant-based version of the usually meat-heavy dish. This decadent Indian Korma curry has an incredible flavor from whole cinnamon and cloves, caramelized onion, cilantro, mint, and curry leaves.
Saag Butter Beans
Kali Mirch Beans
Kali mirch beans (Beans in Indian Black pepper Cream sauce) uses the amazing sauce from North Indian Chicken kali mirch( black pepper chicken curry) but with Beans! This one pan meal is delicious with flatbread or sourdough for dipping or make it a fusion meal by serving over pasta, baked potato, or roasted cauliflower! (
Dhaba Chikin White Beans
Dhaba chicken white beans curry is a meatless version of the popular North Indian dhaba Chikin curry. The amazing cumin onion sauce works with any protein! This flavorful dish comes together in one pan in less than half an hour!
Beans Do Pyaza
Beans do pyaza (Indian cumin onion sauce) uses the flavorful sauce from North Indian chicken do pyaza! Creamy caramelized onion sauce seasoned with toasted cumin, ginger, garlic, and spiced and garnished with seared peppers and onions.
Salads and Sandwiches
Mango Chickpea Salad
This hearty bean salad features chickpeas, sweet mango, fresh veggies, and sweet roasted corn in a cumin lime toasted chili oil dressing. Mango chickpea salad is a perfect, one-bowl summer lunch!
Moong Dal Chat Salad
Moong dal chaat is a simple lentil salad-style snack or meal made with moong dal(split skinned green mung bean) . It’s very refreshing and not too heavy. Perfect for the hot summer days!
Balela Salad
Balela salad – a middle eastern chickpea salad – is hearty, refreshing, and bursting with fresh herbs, cucumbers, cherry tomatoes and zesty flavor from the fresh lemon garlic dressing. So easy, so delicious, and so satisfying! Turn it into an easy, weeknight meal with some pita bread or flatbread.
Gochujang Chickpea Salad Sandwich
A creamy, spicy gochujang chickpea salad sandwich with spicy-sweet gochujang caramelized onions is a Korean-style twist on this lunchtime favorite! It’s hearty, satisfying, and packed with FLAVOR!
Mediterranean Chickpea Salad Sandwich
This Mediterranean Sandwich with Chickpea salad makes a delicious vegan lunch sandwich. If you skip the bread, it’s a great chickpea salad for a week-day lunch, picnic, or potluck!
Curried Chickpea Salad Sandwiches
Too hot to make chickpea curry! Make this Curried Chickpea Salad sandwich!! Refreshing, spicy, summery, delicious! No nuts or soy. Easily Glutenfree with lettuce wraps or tacos. Serve in a sandwich, in lettuce leaves or wraps.
Frequently Asked Questions
Many plant-based foods are naturally high in protein, especially beans, lentils, chickpeas, tofu, tempeh, seitan, whole grains, nuts, and seeds. When you build meals around these ingredients, it’s easy to meet your protein needs.
Fiber plays a key role in digestion and gut health. Plant-based proteins like beans and lentils provide both protein and fiber in one ingredient, making them an excellent base for a high protein high fiber meal.
