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Try These Recipes for Beans,
A Vegan's Best Friend for Protein

I have stocked up many great recipes for beans over the years because every vegan needs to know how to work with a variety of bean recipes. Many people think all we eat is tofu, but of course we know that to be false. However, we should all know how to whip up a delicious tofu scramble and a tofu ricotta cheese in a pinch, so you'll definitely find those recipes here. I also love to use a variation of my three bean salad once a week.

Classic Scrambled Tofu

There's no real need for eggs when you can scramble tofu and make it taste this good. This is one of those recipes for beans that you can add any extra ingredients you want, such as tomatoes, peppers, mushrooms, soy sausage, onions, etc. My basic version is below.


1 cup firm tofu, pressed and crumbled
2 green onions, finely chopped
1/4 tsp. turmeric
1/4 tsp. garlic powder
1/8 tsp. ground cumin
1/8 tsp. black pepper
1 tsp. soy sauce


Heat a few tablespoons olive oil in a pan and saute the green onions for a few minutes, then add the other ingredients and cook 3-5 more minutes.

Serves 4.

Tofu Ricotta Cheese

This is a simple recipe for beans that every vegan should have in his/her back pocket. You can use it in stuffed pastas like lasagnas, manicottis, stuffed vegetables like peppers, butternut squashes, and mushrooms, and just as an accompaniment to other dishes.


1 cup firm tofu, pressed and crumbled
2 green onions, finely chopped
2 tsp. lemon juice
2 tsp. olive oil
1/4 tsp. salt
1/4 c. nutritional yeast
1 clove garlic, minced
1 tsp. basil
freshly ground black pepper


In a large bowl, crumble the tofu and add the lemon juice, salt, pepper, basil, and garlic.

Use your hands to continue crumbling and mixing the ingredients until it looks like ricotta cheese. Alternatively, you can blend it all in the Vitamix for a smoother cheese.

Add the oil and nutritional yeast and mix well to combine.

Makes 2 cups.

Mediterranean Lentils with Onions

My mom told me about a great recipe for beans she had in Greece: lentils with onions and garlic, and it sounded so tasty that I had to make it. Here is a bean recipe adapted from a great cookbook called Vegan Planet by Robin Robertson. It is a delicious, easy, and very healthy recipe for beans.


1 cup lentils, rinsed
2 tbsp. olive oil
4 shallots, chopped, or 1 large onion, chopped
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. paprika
freshly ground black pepper
1 cup brown basmati rice
3 cups water


Cook the lentils in salted boiling water for about 15 minutes, until just slightly tender. Drain and set aside.

Heat 1 tbsp. olive oil in a skillet and add the shallots/onions. Cook, stirring frequently, until lightly browned, anout 10 minutes. Set aside half the shallots/onions for later.

Add the lentils and all the spices to the skillet. Then add rice and water, bring to a boil, and cook, uncovered, about 30 minutes. At that point the lentils should be tender and the rice cooked. Remove from the heat and cover for 10 minutes.

Heat the other tablespoon of olive oil and add the second half of shallots/onions. Cook them until they are brown and caramalized, about 5 minutes.These will be your topping for the dish

You are ready to serve. All you need to do is put the rice in a dish with the lentils on top and the caramalized onions on top of that.

Serves 4.

Three (or Four or Six or Nine) Bean Salad

I love to throw together a three bean salad in the summertime. You can use any beans you like, but it's best to opt for solid beans that don't break apart easily. You can make this a four, five, six, or seven bean salad by just adding more beans and doubling your vinagrette.

Also, you can put any type of vinagrette you like on top. And, you can also add in any vegetables or pasta you desire. It's such an easy bean recipe that everyone should learn how to make this one.


1 can chickpeas, drained and rinsed
1 can black beans, drained and rinsed
1 can kidney beans, drained and rinsed
15 oz. corn (if frozen, defrost first)
1 red onion, chopped
1 green pepper, chopped
1 red pepper, chopped
15 oz. cooked whole wheat orzo, cooled
1 carrot, chopped
1/2 cup vinagrette
salt and pepper, to taste


Combine all the ingredients and mix well. Season with extra salt and pepper, if it needs a little umpf!

This dish is best served cold and after it has chilled in the fridge for several hours.

Serves 4-6.

Quick and Easy Garlic Beans

When I'm having "one of those days" I like to go to a standby recipe for beans that allows me to cook everything in under 10 minutes. I'll make this with a quick grain and sauteed vegetable and have a totally balanced meal.


1 can of your favorite beans, rinsed and drained
1/2 cup water
1/2 onion, chopped
1 clove garlic, smashed


Chop the onion and garlic and put them in a saucepan with the beans and water.

Cook over medium heat until the onions are soft and the dish is fragrant.

You can make this bean recipe with any beans you have around. It's quick and easy and so yummy!

Serves 4.

Maggie's Lemon Rosemary Tofu

My sister made up this delicious recipes for beans -tofu comes from beans- herself, and even meat-eaters love it. It's got a nice kick from the lemon, but is balanced nicely with the rosemary. I like it marinated for longer rather than shorter, but if you are rushed for time, you could do it quickly.


1 lb. extra firm tofu
1 lemon, ¼” slices
2 tbsp lemon juice
2-3 tbsp olive oil
10-15 sprigs rosemary
3 cloves garlic, minced
½ T salt (more to taste)
½ T ground black pepper (more to taste)


Gently squeeze tofu to drain excess liquid. Slice tofu into four pieces. In large freezer bag, combine all ingredients.

Refrigerate at least 20 minutes and up to 2 hours.

Heat grill (pan) and lightly spray olive oil. Add tofu to grill, spoon excess marinade on top of tofu. Grill each side 5 minutes or until light brown grill marks appear.

Serves 2 hungry people or 4 with other side dishes.

› Recipes for Beans

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