11 Bean and Lentil Recipes Packed With Plant Protein That Cost Pennies per Serving

Grocery prices keep climbing, but there is one aisle that still feels kind to your wallet: dried beans and lentils. A bag costs a couple of dollars and turns into meal after meal. They are also one of the easiest ways to add plant protein and fiber to your plate, which helps keep you full for hours. You do not have to go vegetarian to enjoy them. Even one or two bean nights a week can save money and add variety. Here are our favorite plant protein recipes with beans and lentils, from cozy dal to crispy falafel. Want more ideas to stay full between meals? See our high protein snacks too. Ready to fall in love with the humble bean..

Golden Lentil Dal, the Plant Protein Comfort Bowl

Dal is the everyday comfort food of Pakistan, India and Bangladesh, and it might be the cheapest delicious meal on earth. Yellow lentils simmer until soft and creamy, then get a sizzling topping of ghee, cumin and chili. One cooked cup of lentils gives you around 18 grams of plant protein. Serve it with rice or warm roti and you have a full meal. Who taught you to make dal, or is this your first time?

You will need: 1 cup yellow lentils (moong or masoor), 4 cups water, 1/2 teaspoon turmeric, salt, 2 tablespoons ghee or oil, 1 teaspoon cumin seeds, 2 garlic cloves, 1 dried red chili, cilantro, lemon.

How to make it: 1. Rinse the lentils and simmer with water, turmeric and salt for 25 minutes until soft. 2. Whisk to make it creamy. 3. Heat the ghee, add cumin, garlic and chili until fragrant. 4. Pour the sizzling mix over the dal and finish with cilantro and lemon.

Black Bean Burgers With Real Plant Protein Power

These burgers are proof that a meatless patty can be juicy and satisfying. Mashed black beans, breadcrumbs, spices and a little egg hold together beautifully on a hot pan. Each patty brings a solid dose of plant protein and fiber. Load them up with cheese, tomato, onion and all your favorite sauces. Poll time: would you choose (A) a black bean burger, (B) a beef burger, (C) a chicken burger or (D) all of them?

You will need: 1 can (15 oz) black beans drained, 1/2 cup breadcrumbs, 1 egg, 1/4 onion grated, 1 teaspoon cumin, 1 teaspoon smoked paprika, salt, buns and toppings.

How to make it: 1. Pat the beans dry and mash them roughly. 2. Mix in the breadcrumbs, egg, onion and spices. 3. Shape 4 patties and chill 15 minutes. 4. Cook in an oiled pan 4 to 5 minutes per side and serve on buns.

Chana Masala Chickpea Curry

Chana masala is a rich, tangy chickpea curry that tastes like it simmered all day, but it is ready in 30 minutes. Onions, tomatoes, ginger and warm spices coat every chickpea. Canned chickpeas make it fast, and they bring plenty of plant protein. It is even better the next day, so make extra for lunch. Do you like your curry (A) mild, (B) medium or (C) fiery hot?

You will need: 2 cans (15 oz) chickpeas drained, 1 onion, 3 garlic cloves, 1 tablespoon ginger, 1 can crushed tomatoes, 2 teaspoons garam masala, 1 teaspoon cumin, chili, oil, cilantro.

How to make it: 1. Cook the onion in oil until golden. 2. Add garlic, ginger and spices for 1 minute. 3. Add the tomatoes and chickpeas and simmer 15 minutes. 4. Mash a few chickpeas to thicken and top with cilantro.

Red Lentil Soup in 30 Minutes

Red lentils melt into a silky soup without any blender magic, so this is perfect for busy nights. Carrots, onion, cumin and a squeeze of lemon make it bright and warming. It is one of the cheapest soups you can make, and every bowl is full of plant protein. Wrap your hands around a mug of it on a cold evening. What is your favorite soup when the weather turns cold?

You will need: 1 cup red lentils, 1 onion, 2 carrots, 2 garlic cloves, 1 teaspoon cumin, 1 tablespoon tomato paste, 5 cups broth, 1 lemon, olive oil, salt.

How to make it: 1. Cook the onion, carrots and garlic in olive oil for 5 minutes. 2. Stir in the cumin and tomato paste. 3. Add the lentils and broth and simmer 20 minutes. 4. Season, add lemon juice and blend lightly if you like.

Silky Homemade Hummus

Once you make hummus at home, the store tubs will taste flat. Chickpeas, tahini, lemon and garlic blend into a creamy dip that is ready in 5 minutes. Spread it on wraps, dip vegetables in it or eat it with warm pita. It is a simple way to sneak plant protein into snack time. The secret for super smooth hummus? A splash of ice water. What is your favorite thing to dip in hummus?

You will need: 1 can (15 oz) chickpeas drained, 1/4 cup tahini, 1 lemon, 1 garlic clove, 2 tablespoons olive oil, 2 to 3 tablespoons ice water, salt, paprika.

How to make it: 1. Blend the tahini and lemon juice for 1 minute. 2. Add the garlic, chickpeas and salt and blend. 3. Stream in the ice water until silky. 4. Spread in a bowl, drizzle with olive oil and dust with paprika.

Crispy Baked Falafel

Falafel are crispy chickpea patties loved across the Middle East, and this baked version skips the deep fryer. Soaked dried chickpeas, herbs, garlic and cumin are blended and shaped into little patties. Stuff them in pita with salad and tahini sauce for a filling plant protein lunch. Kids love dipping them too. Have you ever tried falafel from a street cart?

You will need: 1 cup dried chickpeas soaked overnight, 1 small onion, 3 garlic cloves, 1 cup parsley and cilantro, 1 teaspoon cumin, 1 teaspoon coriander, salt, 3 tablespoons olive oil, pita, salad.

How to make it: 1. Drain the soaked chickpeas well (do not use canned). 2. Pulse with the onion, garlic, herbs and spices until coarse. 3. Shape into small patties and brush with oil. 4. Bake at 400F for 25 minutes, turning halfway.

Creamy White Bean and Rosemary Soup

This soup tastes creamy, but there is no cream at all. White beans are simmered with garlic and rosemary and then blended until velvety. It is gentle, cozy and packed with plant protein, and it costs only a few dollars to make a big pot. Serve it with crusty bread for dunking. Would you make this on a rainy Sunday?

You will need: 2 cans (15 oz) white beans, 1 onion, 3 garlic cloves, 1 sprig rosemary, 4 cups broth, olive oil, salt, pepper, lemon.

How to make it: 1. Cook the onion and garlic in olive oil until soft. 2. Add the rosemary, beans and broth and simmer 15 minutes. 3. Remove the rosemary stem and blend until smooth. 4. Season with salt, pepper and a squeeze of lemon.

Lentil Bolognese, a Plant Protein Pasta Night

Lentil bolognese is the clever swap that even meat lovers enjoy. Brown lentils cook right in the tomato sauce and give it a hearty, meaty texture. Toss it with spaghetti and top with parmesan for a family dinner that is cheap and full of plant protein. You can also mix half lentils and half beef if your family needs a slow start. Would your family notice the switch?

You will need: 1 cup brown or green lentils, 1 onion, 1 carrot, 1 celery stick, 3 garlic cloves, 1 can (28 oz) crushed tomatoes, 2 cups broth, 1 teaspoon oregano, spaghetti, parmesan.

How to make it: 1. Cook the onion, carrot, celery and garlic in oil for 8 minutes. 2. Add the lentils, tomatoes, broth and oregano. 3. Simmer 30 to 35 minutes until the lentils are tender. 4. Toss with cooked spaghetti and top with parmesan.

Homemade Baked Beans on Toast

Beans on toast is the classic cheap British comfort meal, and homemade beans taste so much better than canned. Navy beans are simmered in a sweet and smoky tomato sauce until thick and glossy. Pile them on buttered toast for a quick breakfast or a lazy dinner. Did you grow up eating beans on toast, or does it sound strange to you?

You will need: 2 cans (15 oz) navy beans drained, 1 cup tomato sauce, 1 tablespoon brown sugar, 1 teaspoon mustard, 1 teaspoon smoked paprika, 1 teaspoon Worcestershire sauce, salt, toast, butter.

How to make it: 1. Add everything except the toast to a pan. 2. Simmer 15 minutes, stirring, until thick. 3. Season to taste. 4. Spoon over hot buttered toast.

Coconut Lentil Curry

This curry is creamy, mild and so comforting. Red lentils cook in coconut milk with curry paste, ginger and spinach until thick. Serve it over rice for a cozy bowl that is full of plant protein and very gentle on your budget. It is a great first curry for kids. Poll: do you eat curry with (A) rice, (B) naan, (C) roti or (D) all three?

You will need: 1 cup red lentils, 1 can (14 oz) coconut milk, 2 cups water, 2 tablespoons curry paste, 1 onion, 1 tablespoon ginger, 2 handfuls spinach, lime, rice.

How to make it: 1. Cook the onion and ginger in oil for 5 minutes. 2. Stir in the curry paste, then the lentils, coconut milk and water. 3. Simmer 20 minutes until thick. 4. Stir in the spinach and lime and serve over rice.

Kitchari, a Gentle Plant Protein Bowl

Kitchari is a soft, savory mix of rice and split yellow lentils that many families in South Asia make when someone needs a light, comforting meal. It is cooked in one pot with turmeric, cumin and ghee. Lentils plus rice together make a well rounded plant protein bowl. Top it with yogurt or pickle. So, which bean or lentil recipe will you cook first this week? Tell us below!

You will need: 1/2 cup basmati rice, 1/2 cup split yellow moong lentils, 4 cups water, 1/2 teaspoon turmeric, 1 teaspoon cumin seeds, 1 tablespoon ghee, salt, ginger, cilantro.

How to make it: 1. Rinse the rice and lentils together. 2. Warm the ghee and toast the cumin and ginger. 3. Add the rice, lentils, turmeric, water and salt and simmer 25 to 30 minutes until soft. 4. Top with cilantro and serve warm.