This high-protein one-pot chickpea and beans recipe is perfect for a hearty, nourishing meal that’s easy to make in a single pot! With the protein power of garbanzo beans, white beans, and fresh veggies like broccoli and tomatoes, this dish is full of plant-based protein, fiber, and essential nutrients. Plus, it’s great for meal prep—store it in an airtight container, and enjoy a delicious, healthy dinner for the next day too!
Beans and Chickpeas as a Protein Source
Beans and chickpeas are plant-based powerhouses packed with protein, fiber, and essential minerals, making them perfect staples for a plant-based diet. Combined, they offer a rich texture and a balance of nutrients that support sustained energy and satiety.
Other High protein meals you will definitely like. High Protein Wrap, High Protein Bowl & High Protein Vegan Meals Round up!
Ingredients
- Beans: Use a mix of canned white beans or black beans for a creamy, protein-packed base.
- Chickpeas (Garbanzo beans): Adds a hearty, nutty flavor and boosts the protein in the dish.
- Onion: Provides a flavorful, savory base and adds natural sweetness as it caramelizes.
- Garlic: Minced garlic adds warmth and depth to enhance the overall flavor.
- Kale: Really good source of minerals!
- Olive Oil: A healthy fat that adds richness and flavor to the sauté.
- Better Than Bouillon: Adds a burst of umami and depth, creating a well-rounded broth.
- Seasonings: Use black pepper, red pepper flakes, and fresh herbs like parsley or cilantro for a zesty kick.
- Broccoli: Fresh or frozen, broccoli adds a nice crunch and essential vitamins.
- Tomato: Fresh diced tomatoes add a slight acidity and sweetness that balances the dish.
- Plant Milk: Adds creaminess to the broth for a satisfying, rich finish.
Steps
- Sauté the Onion and Garlic: In a large saucepan or pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until softened and fragrant.
- Add Chickpeas and Beans: Rinse and drain the chickpeas and beans. Add them to the pot, stirring to combine with the onions and garlic.
- Season and Add Broccoli: Add in the Better Than Bouillon, black pepper, and red pepper flakes for a spicy kick. Stir in the broccoli, cooking for a few minutes until it turns vibrant green.
- Add Tomatoes and Plant Milk: Add diced tomatoes and pour in enough plant milk to create a creamy broth. Stir well and let the mixture simmer on medium heat for about 15–20 minutes until the vegetables are tender.
- Serve: Spoon into bowls and garnish with fresh parsley or cilantro for extra flavor. Add a squeeze of lemon juice for brightness.
Variations
- Add Grains: Include cooked brown rice or quinoa for a heartier meal with extra protein and whole grains.
- Swap Broccoli: Use chopped kale, spinach, or red bell peppers for different textures and flavors.
- Add Spice: For more heat, add cayenne pepper or chili flakes to the cooking process.
- Extra Creaminess: Add a tablespoon of coconut cream or vegan cream cheese for a rich, creamy texture.
Substitutions
- Beans: Use any type of legume, such as black beans, cannellini beans, or butter beans.
- Broccoli: Substitute with other green veggies like green beans or snap peas.
- Plant Milk: Swap with vegetable broth or coconut milk for a different flavor profile.
- Better Than Bouillon: Use vegetable broth or miso paste for a similar depth of flavor.
FAQ
- Can I use dry chickpeas? Yes, but they need to be soaked overnight and cooked before adding to the dish.
- What’s the best way to store leftovers? Store in an airtight container in the fridge for up to 3-4 days. Reheat on the stovetop or microwave.
- Can I make this in a pressure cooker? Absolutely! Just follow the same instructions, cook on high pressure for 10–12 minutes, and then use a natural release.
Hint
For the best flavor, let the stew sit for a few minutes after cooking to allow the flavors to meld together. This makes it even tastier the next day!
Top Tip
To add even more protein and flavor, sprinkle with nutritional yeast or top with a spoonful of your favorite vegan cream cheese before serving!
Enjoy this simple, high-protein recipe that's perfect for meal prep, weeknight dinners, and anyone looking to add more plant-based protein to their diet!
High Protein One-Pot Chickpeas & Beans Recipe
Ingredients
- 1 tablespoon olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 1 can 15 oz chickpeas (garbanzo beans), drained and rinsed
- 1 can 15 oz white beans, drained and rinsed
- 1 teaspoon Better Than Bouillon or 1 cup vegetable broth
- 1 cup broccoli florets fresh or frozen
- 1 large tomato diced
- 1 cup plant milk such as almond, soy, or oat milk
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes optional, for heat
- Salt to taste
- Fresh parsley or cilantro for garnish (optional)
- 1 tablespoon lemon juice optional, for brightness
Instructions
- Sauté the Onion and Garlic: In a large saucepan or pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until softened and fragrant.
- Add Chickpeas and Beans: Rinse and drain the chickpeas and beans. Add them to the pot, stirring to combine with the onions and garlic.
- Season and Add Broccoli: Add in the Better Than Bouillon, black pepper, and red pepper flakes for a spicy kick. Stir in the broccoli, cooking for a few minutes until it turns vibrant green.
- Add Tomatoes and Plant Milk: Add diced tomatoes and pour in enough plant milk to create a creamy broth. Stir well and let the mixture simmer on medium heat for about 15–20 minutes until the vegetables are tender.
- Serve: Spoon into bowls and garnish with fresh parsley or cilantro for extra flavor. Add a squeeze of lemon juice for brightness.
