30 CHEAP BEAN AND LENTIL DINNERS WITH ABOUT 30 GRAMS OF PROTEIN

These 30 dinners get all their protein from beans and lentils, with no meat at all, and still land between 20 and 30 grams of protein per serving.

Beans and lentils are some of the cheapest protein you can buy.

A can of beans costs less than a dollar, and a bag of dried lentils makes several meals.

Every recipe here uses only beans, lentils, chickpeas, edamame and bean-based pasta for protein, so there is no chicken, beef, turkey, eggs or cheese.

That makes most of them vegan, and all of them very budget friendly.

Hearty dishes like chili, curry and soup sit near the top of the range, while tacos, wraps and burgers sit closer to 20 grams.

Every recipe lists the protein per serving, how many it serves and a rough cost per serving.

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How to Get More Protein From Beans and Lentils

One cup of cooked lentils has about 18 grams of protein, and one cup of most beans has about 14 to 15 grams.

Mixing two kinds, like lentils and black beans, is the easiest way to push a meal toward 30 grams.

Chickpea pasta and red lentil pasta have about twice the protein of regular pasta.

Edamame is a bean too, with about 17 grams of protein per cup.

Rinse canned beans well, and remember that brown, green and red lentils do not need soaking.

Protein numbers are estimates and will change a little with the brands you use.

Cheap Bean and Lentil Dinner Recipes

1. One-Pot Two-Bean Chile-Lime Rice (25g Protein)

Pinto beans and black beans simmered with rice, chili powder and lime make a cozy one-pot dinner.

Using two kinds of beans brings each bowl to about 25 grams of protein.

Top with salsa, avocado and cilantro.

Ingredients

• 1 can (15 oz) pinto beans, rinsed
• 1 can (15 oz) black beans, rinsed
• 1 cup long grain rice
• 2 1/2 cups vegetable broth
• 1 onion, diced
• 2 tsp chili powder
• 1 tsp cumin
• Juice of 2 limes
• Cilantro

Instructions

1. Cook the onion in a little oil in a large pot until soft.
2. Stir in the rice, chili powder and cumin for 1 minute.
3. Add the broth and both beans and bring to a boil.
4. Cover and simmer on low for 18 to 20 minutes.
5. Stir in the lime juice and top with cilantro.

Protein: about 25g per serving | Serves: 3 | Estimated cost: about $1.15 per serving

2. Vegan Red Beans and Rice (25g Protein)

This meatless version of the Louisiana classic gets its smoky flavor from paprika and Cajun spice.

Three cans of kidney beans make it hearty and filling.

Mash some of the beans so the sauce gets thick and creamy.

Ingredients

• 3 cans (15 oz) red kidney beans, rinsed
• 1 onion, diced
• 1 bell pepper, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 2 tsp Cajun seasoning
• 1 tsp smoked paprika
• 1 cup rice

Instructions

1. Cook the rice.
2. Cook the onion, pepper, celery and garlic for 5 minutes.
3. Add the beans, broth and spices and simmer 20 minutes.
4. Mash about a third of the beans to thicken it.
5. Serve over rice.

Protein: about 25g per serving | Serves: 3 | Estimated cost: about $1.30 per serving

3. Black Bean and Lentil Chili (28g Protein)

Lentils and three cans of beans make this chili thick, hearty and high in protein.

It tastes just as good as meat chili.

It freezes really well for busy weeks.

Ingredients

• 1 cup dry brown lentils
• 1 can each black, kidney and pinto beans, rinsed
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 1 bell pepper, diced
• 2 tbsp chili powder
• 1 tsp cumin
• 3 cups vegetable broth

Instructions

1. Cook the onion and pepper in a large pot.
2. Add the chili powder and cumin and stir 1 minute.
3. Add the lentils, beans, tomatoes and broth.
4. Simmer 35 to 40 minutes until the lentils are soft.
5. Top with avocado and green onions.

Protein: about 28g per serving | Serves: 4 | Estimated cost: about $1.40 per serving

⚠️ Budget Note: Use dried beans cooked in bulk to cut the cost even more.

4. Vegetarian White Bean Chili (26g Protein)

White beans and chickpeas in a green chile broth make a light but filling chili.

Blending part of the beans makes it creamy without any dairy.

Top with avocado and a squeeze of lime.

Ingredients

• 4 cans (15 oz) great northern beans, rinsed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (4 oz) green chiles
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 tsp cumin
• 1 tsp oregano
• 1 cup corn

Instructions

1. Cook the onion and garlic in a large pot.
2. Add the beans, chickpeas, chiles, broth and spices.
3. Simmer 20 minutes.
4. Blend 2 cups of the chili and stir it back in.
5. Add the corn and cook 5 more minutes.

Protein: about 26g per serving | Serves: 4 | Estimated cost: about $1.55 per serving

5. Lentil Sloppy Joes (23g Protein)

Lentils cooked in a sweet and tangy sauce taste just like classic sloppy joes.

Kids love them and will not miss the meat.

Serve on whole wheat buns for a little extra protein.

Ingredients

• 1 1/2 cups dry brown lentils
• 1 onion, diced
• 1 bell pepper, diced
• 1 cup ketchup
• 2 tbsp tomato paste
• 1 tbsp mustard
• 1 tbsp brown sugar
• 3 cups water
• 4 whole wheat buns

Instructions

1. Cook the onion and pepper in a large skillet.
2. Add the lentils and water and simmer 25 minutes until tender.
3. Stir in the ketchup, tomato paste, mustard and brown sugar.
4. Simmer 5 more minutes until thick.
5. Spoon onto buns.

Protein: about 23g per serving | Serves: 4 | Estimated cost: about $1.20 per serving

6. Baked Lentil Meatballs with Red Lentil Pasta (26g Protein)

These meatless meatballs are made from lentils, oats and Italian herbs.

Serving them over red lentil pasta brings each plate to about 26 grams of protein.

A flax egg holds them together without any eggs.

Ingredients

• 1 cup dry brown lentils, cooked
• 1/2 cup rolled oats
• 1/4 cup breadcrumbs
• 1 tbsp ground flaxseed mixed with 3 tbsp water
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 jar (24 oz) marinara
• 8 oz red lentil pasta

Instructions

1. Heat the oven to 400°F and line a sheet pan.
2. Pulse the lentils, oats, breadcrumbs, flax mixture, garlic and seasoning in a food processor.
3. Roll into 16 balls and bake 20 minutes.
4. Warm the marinara and add the meatballs.
5. Serve over cooked red lentil pasta.

Protein: about 26g per serving | Serves: 4 | Estimated cost: about $2.10 per serving

7. Mediterranean Chickpea Quinoa Bowls (25g Protein)

Crispy chickpeas, quinoa, cucumber and tomatoes with hummus make a fresh, filling bowl.

Quinoa adds more protein than rice.

These are perfect for meal prep lunches too.

Ingredients

• 2 cans (15 oz) chickpeas, rinsed
• 1 cup quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes
• 1/4 red onion, diced
• 1/2 cup hummus
• Lemon juice and olive oil

Instructions

1. Cook the quinoa.
2. Roast the chickpeas at 425°F for 20 minutes until crispy.
3. Chop the cucumber, tomatoes and onion.
4. Build bowls with quinoa, chickpeas and veggies.
5. Top with hummus and a drizzle of lemon and olive oil.

Protein: about 25g per serving | Serves: 3 | Estimated cost: about $1.95 per serving

8. Chickpea Pesto Pasta (22g Protein)

Chickpea pasta tossed with extra chickpeas, spinach and pesto is quick and filling.

Chickpea pasta has about twice the protein of regular pasta.

Use a dairy-free pesto to keep it fully vegan.

Ingredients

• 8 oz chickpea pasta
• 1 can (15 oz) chickpeas, rinsed
• 1/3 cup basil pesto
• 2 cups spinach
• 1 cup cherry tomatoes, halved
• Lemon juice

Instructions

1. Cook the pasta, saving 1/2 cup of pasta water.
2. Warm the chickpeas and spinach in a skillet.
3. Add the pasta, pesto and a splash of pasta water.
4. Toss in the tomatoes.
5. Finish with a squeeze of lemon.

Protein: about 22g per serving | Serves: 3 | Estimated cost: about $2.00 per serving

9. Black Bean Enchilada Casserole (21g Protein)

Layers of corn tortillas, black beans, refried beans and enchilada sauce bake into an easy casserole.

Refried beans make it creamy without any cheese.

Top with avocado, salsa and cilantro.

Ingredients

• 2 cans (15 oz) black beans, rinsed
• 1 can (16 oz) vegetarian refried beans
• 1 can (15 oz) enchilada sauce
• 8 corn tortillas
• 1 cup corn
• 1 tsp cumin

Instructions

1. Heat the oven to 375°F.
2. Mix the black beans, corn, cumin and half the sauce.
3. Spread refried beans on the tortillas.
4. Layer tortillas and bean filling in a dish, repeating twice, and pour the rest of the sauce on top.
5. Cover and bake 25 minutes.

Protein: about 21g per serving | Serves: 4 | Estimated cost: about $1.50 per serving

10. Black Bean and Lentil Burgers (22g Protein)

Black beans and lentils mashed together make a hearty burger that holds its shape.

They are crispy on the outside and soft in the middle.

Serve on buns with avocado and pickled onions.

Ingredients

• 2 cans (15 oz) black beans, rinsed and dried
• 1 cup cooked lentils
• 1/2 cup breadcrumbs
• 1 tbsp ground flaxseed mixed with 3 tbsp water
• 1 tsp cumin
• 1 tsp smoked paprika
• 4 whole wheat buns

Instructions

1. Mash the black beans and lentils, leaving some texture.
2. Mix in the breadcrumbs, flax mixture and spices.
3. Shape into 4 patties and chill 15 minutes.
4. Cook in an oiled skillet 4 to 5 minutes per side.
5. Serve on buns with toppings.

Protein: about 22g per serving | Serves: 4 | Estimated cost: about $1.40 per serving

💡 Tip: Pat the beans very dry so the burgers are not mushy.

11. Lentil Shepherd’s Pie (24g Protein)

A rich lentil and veggie filling under creamy mashed potatoes makes a real comfort food dinner.

Two cups of lentils make it hearty and filling.

Use olive oil and broth in the potatoes to keep it dairy-free.

Ingredients

• 2 cups dry brown lentils
• 1 onion, diced
• 2 cups frozen peas and carrots
• 2 tbsp tomato paste
• 1 tbsp soy sauce
• 4 cups vegetable broth
• 3 lbs potatoes, cubed
• 3 tbsp olive oil

Instructions

1. Boil the potatoes until soft and mash with the olive oil and a splash of broth.
2. Cook the onion and stir in the tomato paste and soy sauce.
3. Add the lentils and broth and simmer 25 minutes.
4. Stir in the peas and carrots and spread in a baking dish.
5. Top with potatoes and bake at 400°F for 20 minutes.

Protein: about 24g per serving | Serves: 5 | Estimated cost: about $1.30 per serving

12. Red Lentil Bolognese (25g Protein)

Red lentils cook down into a thick, meaty-tasting sauce.

Serving it over red lentil pasta doubles up on the protein.

It is ready in about 30 minutes.

Ingredients

• 1 cup dry red lentils
• 1 onion, diced
• 2 carrots, finely diced
• 3 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 2 cups vegetable broth
• 1 tsp Italian seasoning
• 12 oz red lentil pasta

Instructions

1. Cook the onion, carrots and garlic until soft.
2. Add the lentils, tomatoes, broth and seasoning.
3. Simmer 20 to 25 minutes until the lentils break down.
4. Cook the pasta.
5. Toss the pasta with the sauce.

Protein: about 25g per serving | Serves: 5 | Estimated cost: about $1.70 per serving

13. Tuscan White Bean and Lentil Soup (27g Protein)

Cannellini beans and green lentils with tomatoes and kale make a hearty Italian soup.

It is filling enough for dinner on its own.

Serve with crusty bread for dipping.

Ingredients

• 3 cans (15 oz) cannellini beans, rinsed
• 1 cup dry green lentils
• 1 can (14 oz) diced tomatoes
• 1 onion, diced
• 2 carrots, diced
• 3 cloves garlic, minced
• 7 cups vegetable broth
• 1 tsp Italian seasoning
• 3 cups chopped kale

Instructions

1. Cook the onion, carrots and garlic in a large pot.
2. Add the lentils, tomatoes, broth and seasoning.
3. Simmer 25 minutes.
4. Add the beans and kale and simmer 10 more minutes.
5. Season with salt and pepper.

Protein: about 27g per serving | Serves: 4 | Estimated cost: about $1.60 per serving

14. Moroccan Red Lentil and Chickpea Soup (23g Protein)

Red lentils, chickpeas and warm spices make this soup thick and comforting.

Cumin, turmeric and cinnamon give it a cozy flavor.

A squeeze of lemon right before serving brightens it up.

Ingredients

• 1 1/2 cups dry red lentils
• 1 can (15 oz) chickpeas, rinsed
• 1 onion, diced
• 2 carrots, diced
• 1 can (14 oz) diced tomatoes
• 1 tsp each cumin, turmeric and cinnamon
• 7 cups vegetable broth
• Lemon and cilantro

Instructions

1. Cook the onion and carrots until soft.
2. Add the spices and stir 1 minute.
3. Add the lentils, tomatoes and broth and simmer 20 minutes.
4. Stir in the chickpeas and cook 5 more minutes.
5. Finish with lemon and cilantro.

Protein: about 23g per serving | Serves: 4 | Estimated cost: about $1.20 per serving

15. Curried Chickpeas with Spinach (25g Protein)

Chickpeas simmered in a spiced tomato sauce with spinach make a fast weeknight curry.

Three cans of chickpeas give each bowl plenty of protein.

Serve over rice or with naan.

Ingredients

• 3 cans (15 oz) chickpeas, rinsed
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tbsp curry powder
• 1 can (15 oz) tomato sauce
• 4 cups spinach
• 1 cup rice

Instructions

1. Cook the rice.
2. Cook the onion, garlic and ginger in a skillet.
3. Add the curry powder and stir 1 minute.
4. Add the tomato sauce and chickpeas and simmer 10 minutes.
5. Stir in the spinach and serve over rice.

Protein: about 25g per serving | Serves: 3 | Estimated cost: about $1.45 per serving

16. Sweet Potato Black Bean Tacos (21g Protein)

Roasted sweet potatoes and seasoned black beans make colorful, filling tacos.

They are sweet, smoky and a little spicy.

Top with avocado, cabbage and a squeeze of lime.

Ingredients

• 2 sweet potatoes, diced small
• 2 cans (15 oz) black beans, rinsed
• 2 tsp chili powder
• 1 tsp cumin
• 9 corn tortillas
• Avocado, cabbage and lime

Instructions

1. Roast the sweet potatoes with oil and chili powder at 425°F for 25 minutes.
2. Warm the black beans with cumin and a splash of water.
3. Warm the tortillas.
4. Fill with sweet potatoes and beans.
5. Top with avocado, cabbage and lime.

Protein: about 21g per serving | Serves: 3 | Estimated cost: about $1.55 per serving

17. Two-Bean Beans on Toast (29g Protein)

Baked beans and creamy white beans piled on whole grain toast make a cheap, filling meal.

Adding the white beans almost doubles the protein of regular beans on toast.

It works for breakfast, lunch or a quick dinner.

Ingredients

• 1 can (15 oz) vegetarian baked beans
• 1 can (15 oz) cannellini beans, rinsed
• 4 slices whole grain bread
• 1/2 tsp smoked paprika
• Fresh parsley

Instructions

1. Add both cans of beans and the paprika to a small pot.
2. Simmer 5 minutes, mashing a few of the white beans to thicken it.
3. Toast the bread.
4. Spoon the beans over the toast.
5. Top with parsley and black pepper.

Protein: about 29g per serving | Serves: 2 | Estimated cost: about $1.35 per serving

⚠️ Budget Note: This is one of the cheapest dinners on the list.

18. Edamame and Black Bean Rice Bowls (23g Protein)

Edamame has more protein than most beans, about 17 grams per cup.

Paired with black beans, rice and a sesame ginger sauce, it makes a quick, colorful bowl.

Frozen shelled edamame makes this ready in about 20 minutes.

Ingredients

• 2 cups frozen shelled edamame
• 1 can (15 oz) black beans, rinsed
• 1 cup rice
• 1 cup shredded carrots
• 1/4 cup soy sauce
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 tbsp rice vinegar

Instructions

1. Cook the rice.
2. Cook the edamame for 4 minutes and drain.
3. Warm the black beans.
4. Whisk the soy sauce, sesame oil, ginger and vinegar.
5. Build bowls and drizzle with the sauce.

Protein: about 23g per serving | Serves: 3 | Estimated cost: about $1.70 per serving

19. Lentil Taco Bowls (26g Protein)

Lentils cooked with taco seasoning taste just like taco meat.

Adding black beans to the bowl brings it to about 26 grams of protein.

Pile on lettuce, salsa, corn and avocado.

Ingredients

• 1 1/2 cups dry brown lentils
• 2 tbsp taco seasoning
• 3 cups water
• 1 can (15 oz) black beans, rinsed
• 1/2 cup quinoa or rice
• Lettuce, salsa, corn and avocado

Instructions

1. Simmer the lentils in water for 20 to 25 minutes until tender, then drain.
2. Stir in the taco seasoning and a splash of water.
3. Cook the quinoa or rice and warm the black beans.
4. Build bowls with the grains, lentils and beans.
5. Top with lettuce, salsa, corn and avocado.

Protein: about 26g per serving | Serves: 4 | Estimated cost: about $1.40 per serving

20. Bean and Rice Burritos (22g Protein)

Refried beans, black beans and rice wrapped in big tortillas make a filling, cheap dinner.

They freeze well, so make a batch for busy nights.

Serve with salsa and guacamole.

Ingredients

• 1 can (16 oz) vegetarian refried beans
• 1 can (15 oz) black beans, rinsed
• 1/2 cup rice, cooked
• 3 large flour tortillas
• 1/2 cup salsa
• 1 tsp cumin

Instructions

1. Warm the black beans with cumin and salsa.
2. Warm the tortillas.
3. Spread refried beans on each tortilla.
4. Add rice and black beans and roll up tightly.
5. Toast in a skillet until golden.

Protein: about 22g per serving | Serves: 3 | Estimated cost: about $1.30 per serving

21. Cuban Black Beans and Rice (25g Protein)

Black beans simmered with peppers, onion, garlic and cumin are a classic Cuban dish.

A splash of vinegar at the end makes the flavor pop.

Serve with fried plantains on the side.

Ingredients

• 3 cans (15 oz) black beans, with liquid from 1 can
• 1 onion, diced
• 1 green bell pepper, diced
• 4 cloves garlic, minced
• 1 tsp cumin
• 1 tsp oregano
• 1 tbsp white vinegar
• 1 cup rice

Instructions

1. Cook the rice.
2. Cook the onion, pepper and garlic in oil until soft.
3. Add the beans, cumin and oregano.
4. Simmer 15 minutes and stir in the vinegar.
5. Serve over rice.

Protein: about 25g per serving | Serves: 3 | Estimated cost: about $1.25 per serving

22. Chickpea and Lentil Tikka Masala (22g Protein)

Chickpeas and red lentils simmer in a creamy coconut tomato sauce full of warm spices.

The red lentils melt into the sauce and add extra protein.

Serve with rice or warm naan.

Ingredients

• 3 cans (15 oz) chickpeas, rinsed
• 1/2 cup dry red lentils
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tbsp garam masala
• 1 can (15 oz) tomato sauce
• 1 can (13 oz) light coconut milk
• 1 cup water

Instructions

1. Cook the onion, garlic and ginger until soft.
2. Add the garam masala and stir 1 minute.
3. Add the lentils, tomato sauce, coconut milk and water and simmer 15 minutes.
4. Stir in the chickpeas and simmer 10 more minutes.
5. Serve with rice.

Protein: about 22g per serving | Serves: 4 | Estimated cost: about $1.60 per serving

23. Lentil and Black Bean Stuffed Peppers (20g Protein)

Bell peppers stuffed with lentils, black beans and quinoa make a colorful, filling dinner.

Salsa in the filling keeps it moist and flavorful.

Top with avocado before serving.

Ingredients

• 4 bell peppers, tops cut off
• 1 cup dry brown lentils, cooked
• 1 can (15 oz) black beans, rinsed
• 1/2 cup quinoa, cooked
• 1 cup salsa
• 1 tsp cumin

Instructions

1. Heat the oven to 375°F.
2. Mix the lentils, beans, quinoa, salsa and cumin.
3. Fill the peppers and set them in a baking dish.
4. Cover with foil and bake 35 minutes.
5. Uncover and bake 10 more minutes.

Protein: about 20g per serving | Serves: 4 | Estimated cost: about $1.75 per serving

24. Red Lentil and Chickpea Dal (23g Protein)

Red lentils cook down into a creamy dal, and chickpeas add texture and more protein.

Turmeric, cumin and garlic give it a warm, cozy flavor.

It is one of the cheapest dinners you can make.

Ingredients

• 1 1/2 cups dry red lentils
• 1 can (15 oz) chickpeas, rinsed
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 1 tsp turmeric
• 1 tsp cumin
• 1 can (14 oz) diced tomatoes
• 5 cups water

Instructions

1. Cook the onion, garlic and ginger until soft.
2. Add the spices and stir 1 minute.
3. Add the lentils, tomatoes and water and simmer 20 minutes.
4. Stir in the chickpeas and cook 5 more minutes.
5. Serve with rice or flatbread.

Protein: about 23g per serving | Serves: 4 | Estimated cost: about $1.05 per serving

25. Black Bean Fajita Skillet (20g Protein)

Peppers, onions and beans cooked with fajita seasoning make an easy one-pan dinner.

Pinto beans and black beans together add more protein.

Serve in corn tortillas or over rice.

Ingredients

• 2 cans (15 oz) black beans, rinsed
• 1 can (15 oz) pinto beans, rinsed
• 3 bell peppers, sliced
• 1 onion, sliced
• 2 tbsp fajita seasoning
• 8 corn tortillas
• Lime and salsa

Instructions

1. Cook the peppers and onion in oil until soft and a little charred.
2. Add the beans and fajita seasoning with a splash of water.
3. Cook 5 minutes until hot.
4. Warm the tortillas.
5. Serve with lime and salsa.

Protein: about 20g per serving | Serves: 4 | Estimated cost: about $1.45 per serving

26. Pasta e Fagioli with Lentils (25g Protein)

This Italian pasta and bean soup gets a protein boost from lentils.

It is thick, hearty and full of vegetables.

Serve with crusty bread.

Ingredients

• 2 cans (15 oz) cannellini beans, rinsed
• 1 can (15 oz) kidney beans, rinsed
• 1/2 cup dry brown lentils
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 7 cups vegetable broth
• 1 cup ditalini pasta

Instructions

1. Cook the onion, carrots and celery in a large pot.
2. Add the lentils, tomatoes and broth and simmer 20 minutes.
3. Add the beans and pasta.
4. Cook 10 minutes until the pasta is tender.
5. Season with Italian seasoning, salt and pepper.

Protein: about 25g per serving | Serves: 4 | Estimated cost: about $1.55 per serving

27. Mujadara (26g Protein)

Mujadara is a Middle Eastern dish of lentils, rice and crispy caramelized onions.

It is simple, cheap and very filling.

Serve with a tahini lemon sauce and a cucumber tomato salad.

Ingredients

• 1 1/2 cups dry brown lentils
• 1/2 cup rice
• 3 onions, thinly sliced
• 3 tbsp olive oil
• 1 tsp cumin
• Tahini and lemon for drizzling

Instructions

1. Cook the lentils in water for 15 minutes.
2. Add the rice and more water and cook 15 more minutes until tender.
3. Fry the onions in oil until deep brown and crispy.
4. Stir half the onions and the cumin into the lentils and rice.
5. Top with the rest of the onions and a drizzle of tahini.

Protein: about 26g per serving | Serves: 3 | Estimated cost: about $1.10 per serving

28. Double Chickpea Pasta Salad (22g Protein)

Chickpea pasta, chickpeas and white beans make a cold pasta salad packed with plant protein.

A lemon herb dressing keeps it light and fresh.

It is perfect for warm nights or packed lunches.

Ingredients

• 8 oz chickpea pasta
• 1 can (15 oz) chickpeas, rinsed
• 1 can (15 oz) white beans, rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, diced
• 3 tbsp olive oil
• Juice of 1 lemon
• 1 tsp oregano

Instructions

1. Cook the pasta, rinse with cold water and drain.
2. Add the chickpeas, white beans and veggies.
3. Whisk the olive oil, lemon juice and oregano.
4. Toss everything together.
5. Chill 30 minutes before serving.

Protein: about 22g per serving | Serves: 4 | Estimated cost: about $1.85 per serving

29. One-Pot Black Bean Taco Pasta (23g Protein)

Red lentil pasta, black beans and taco seasoning cook together in one pot.

It is creamy, cheesy-tasting and kid friendly without any cheese.

Top with avocado, salsa and green onions.

Ingredients

• 12 oz red lentil pasta
• 2 cans (15 oz) black beans, rinsed
• 1 can (10 oz) diced tomatoes with green chiles
• 1 cup corn
• 3 cups vegetable broth
• 2 tbsp taco seasoning
• 2 tbsp nutritional yeast

Instructions

1. Add the pasta, tomatoes, broth and taco seasoning to a large pot.
2. Bring to a boil, cover and simmer 8 to 10 minutes.
3. Stir in the black beans and corn.
4. Cook 2 more minutes.
5. Stir in the nutritional yeast and serve.

Protein: about 23g per serving | Serves: 5 | Estimated cost: about $1.65 per serving

30. Vegetarian Harira (22g Protein)

Harira is a Moroccan soup made with lentils, chickpeas, tomatoes and warm spices.

It is thick and filling enough to eat as a full dinner.

Finish each bowl with lemon and fresh cilantro.

Ingredients

• 1 cup dry brown lentils
• 2 cans (15 oz) chickpeas, rinsed
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 2 celery stalks, diced
• 1 tsp each cumin, turmeric, cinnamon and ginger
• 7 cups vegetable broth
• Cilantro and lemon

Instructions

1. Cook the onion and celery in a large pot.
2. Add the spices and stir 1 minute.
3. Add the lentils, tomatoes and broth and simmer 25 minutes.
4. Stir in the chickpeas and cook 10 more minutes.
5. Top with cilantro and lemon.

Protein: about 22g per serving | Serves: 4 | Estimated cost: about $1.35 per serving

Final Thoughts

Beans and lentils prove you do not need meat to make a filling, high-protein dinner.

Keep a few cans and a bag of dried lentils in the pantry and you will always have a cheap meal ready to go.