What Kind of Beans Do Vegans Eat? A Comprehensive Guide

November 25, 2025 •

4 min read

Did you know that beans are one of the oldest cultivated crops, with evidence of their use dating back 7,000 years? For vegans, these nutrient-dense legumes are a powerhouse of protein and fiber, making them an essential part of a balanced diet. So, what kind of beans do vegans eat to get their protein fix and add flavor to their meals?

Quick Summary

A diverse array of beans is perfect for a vegan diet. Common options include black, kidney, pinto, and navy beans, as well as chickpeas, lentils, and edamame. These legumes provide essential protein, fiber, and nutrients for plant-based eating and can be incorporated into countless recipes.

Key Points

Variety is key: Vegans eat many types of beans, including black, pinto, kidney, chickpeas, and lentils, providing a wide range of flavors and textures.
Nutrient powerhouse: Beans are a vital source of plant-based protein, fiber, iron, and folate for those on a vegan diet.
Watch for additives: Most unprocessed beans are naturally vegan, but always check labels on canned or prepared beans for animal-derived ingredients like lard.
Proper preparation matters: Soaking dried beans before cooking can improve digestibility and nutrient absorption.
Versatile culinary tool: Beans can be used in an extensive array of dishes, from stews and salads to spreads and burgers.
Affordable and accessible: Beans are a cost-effective and budget-friendly way for vegans to meet their nutritional needs.
Heart-healthy choice: The high fiber content in beans helps lower cholesterol and supports heart health.

Why Beans are a Vegan Staple

Beans are classified as legumes and are an invaluable part of a vegan diet due to their exceptional nutritional profile. They are a rich source of plant-based protein, dietary fiber, complex carbohydrates, and essential minerals like iron, folate, and magnesium. Substituting animal protein with beans can help lower cholesterol, stabilize blood sugar levels, and support digestive health. The versatility of beans allows them to be incorporated into a wide variety of cuisines and dishes, from hearty stews and chilis to refreshing salads and creamy dips.

Common Vegan-Friendly Beans and Legumes

Most beans and legumes are naturally vegan in their unprocessed form. While the cooking process or canned varieties sometimes include non-vegan ingredients, checking the label is a simple way to ensure they are suitable. Here are some of the most popular choices:

Black Beans: A staple in Latin American cuisine, black beans are packed with antioxidants, protein, and fiber. They are excellent for tacos, burritos, and soups.
Chickpeas (Garbanzo Beans): Incredibly versatile, chickpeas are the primary ingredient in hummus and falafel. They are also high in fiber and a great addition to salads and curries.
Kidney Beans: These red beans are a must-have for chili and stews. They are a great source of iron and protein. When preparing dried kidney beans, proper soaking and cooking are crucial to remove harmful lectins.
Pinto Beans: Popular in Mexican dishes like refried beans, pinto beans are creamy when cooked and provide a good amount of protein and fiber. Many brands offer vegan refried beans.
Lentils: A quick-cooking legume, lentils come in various colors like green, brown, and red. They are perfect for soups, stews, and savory dal dishes.
Navy Beans (Haricot Beans): Known for their role in classic baked bean recipes, these small white beans are rich in fiber and iron. Homemade baked beans are easy to make vegan-friendly.
Edamame (Soybeans): These young soybeans are a complete protein source, providing all nine essential amino acids. You can enjoy them steamed in the pod or shelled in salads and stir-fries.
White Beans: Varieties like cannellini and Great Northern beans are mild in flavor, making them suitable for soups, salads, and creamy purees.

Nutritional Comparison of Popular Beans


Bean Type	Protein (per ½ cup cooked)	Fiber (per ½ cup cooked)	Iron (% DV)	Notable Uses
Black Beans	~7.6 g	~6.7 g	~20%	Tacos, burritos, soups
Chickpeas	~7.5 g	~7.6 g	~16%	Hummus, falafel, salads
Kidney Beans	~7.7 g	~5.7 g	~29%	Chili, stews, curries
Pinto Beans	~7.7 g	~7.7 g	~20%	Refried beans, burritos, bowls
Lentils	~8.9 g	~7.8 g	~37%	Soups, dal, salads
Navy Beans	~7.5 g	~9.5 g	~24%	Baked beans, purees, soups
Edamame	~11.9 g	~5.2 g	~2.8 mg	Snacks, salads, stir-fries

Incorporating Beans into a Vegan Diet

Beans are a cornerstone of vegan cooking, celebrated for their versatility and ability to anchor a satisfying meal. They are an affordable and sustainable protein source that can be used in endless combinations to create vibrant and delicious dishes.

Flavorful Vegan Bean Recipes and Ideas

Chili: A classic for a reason. Combine kidney beans, black beans, and other legumes with a rich tomato base and plenty of spices for a hearty, filling meal.
Burgers and Patties: Mash black beans or chickpeas with spices, herbs, and breadcrumbs to form delicious vegan burger patties.
Dips and Spreads: Use chickpeas to make creamy hummus or black beans for a savory dip. Blend with tahini, lemon juice, and seasonings for a nutritious snack.
Curries and Stews: Red kidney beans and chickpeas absorb the flavors of aromatic spices beautifully, making them ideal for Indian curries like rajma masala or chana masala. Lentils are also perfect for a quick and flavorful dal.
Salads: Add cooked and cooled chickpeas or cannellini beans to salads for an extra boost of protein and fiber. Toss them with fresh veggies, herbs, and a zesty vinaigrette.
Rice and Beans: A simple yet complete and satisfying meal. Pair black beans or red kidney beans with rice for a budget-friendly and nutritious dish. Add flavor with herbs and spices like smoked paprika.

Expert Tips for Preparing Beans

To maximize nutrient absorption and reduce digestive discomfort, proper preparation of dried beans is key. Soaking beans overnight before cooking can help remove indigestible sugars that cause gas. Discarding the soaking water before cooking is a recommended practice. For canned beans, rinsing them thoroughly can remove excess sodium.

Conclusion

For vegans, beans are far more than just a food group; they are a culinary canvas. The wide variety of beans and legumes available provides an endless supply of protein, fiber, and essential nutrients, forming the foundation of many healthy and delicious meals. From classic comfort foods like chili to quick snacks like hummus, incorporating a mix of these humble yet powerful legumes ensures a nutritious and satisfying plant-based diet.

Visit Vegan.com for more delicious bean recipes and tips on plant-based cooking.

Frequently Asked Questions

No, not all canned beans are vegan, so it's important to check the label. While most are, some varieties like baked beans or refried beans may contain animal-derived ingredients such as lard or bacon.

While most beans offer solid protein, lentils and soybeans (including edamame and tofu) are particularly high. A single cup of cooked lentils can provide nearly 9 grams of protein, making them a top choice.

Yes, eating beans daily is perfectly healthy and can be beneficial for a vegan diet. They provide a steady source of protein, fiber, and nutrients. To avoid digestive issues, incorporate them gradually into your diet.

You can add flavor to vegan beans using a variety of herbs, spices, and ingredients. Flavor boosters include smoked paprika, garlic, onion, vegetable broth, and fresh cilantro.

No, the concept that you must combine complementary proteins in the same meal is a myth. A vegan diet provides all essential amino acids as long as it includes a variety of protein sources throughout the day.

To reduce gas, soak dried beans for at least 8 hours and discard the soaking water before cooking. For canned beans, rinsing them well can help. Increasing your bean intake gradually also helps your body adjust.

Yes, beans can aid in weight management. Their high fiber and protein content contribute to feelings of fullness and satiety, helping to reduce overall calorie intake.