25 Delicious Bean Protocol Recipes You Need to Try

Recipes

Jan 26

Written By Yazzi | Intuitive Wellness Coach

Yay, you’re trying the bean protocol, but you’re stumped on what to make. It’s okay. It can be overwhelming.

That’s why I put together a list of 25 super yummy Bean protocol Recipes you can whip up any day of the week! Everything included from soups to sandwiches, and even tortillas! 😋

Table of Contents Show

About the Bean Protocol Recipes

I always make vegan meals and I add my favorite lean animal protein. These recipes are pretty much all vegan, so just add the necessary protein you need!
These are vegan, but if you’re vegan, you still need to add a whole grain like whole grain rice to your meal to complete the protein profile.
I list minor adjustments or recommendations as needed.

Let’s do this!!!

Bean Protocol Dinners & Lunches

Vegan Black Bean Burgers

Love these easy black bean burgers!! If you’re not vegan, you might want to make it a double with a palm-sized 90/10 ground beef patty. And side with a can of rinsed Baked Beans.

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Get the Vegan Black Bean Burger Recipe

Lentil Bolognese

Talk about delicious dinner in a snap! Again, I would mix with ground beef if you’re not vegan, and I would also remove the sugar no matter what!

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Vegan French Onion Shepherd’s Pie

If you can devour a bowl of Shepherd’s pie you’ll love this yummy French Onion Shepherd’s Pie version too! I precook my chicken and ground beef for the week, so in this case, I would add about palm-size servings of ground beef and mix it in this yummy treat!

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Black Bean and Mushroom Tacos

Who doesn’t love Taco Tuesday!? I sure do. If you’re vegan, a side of rice will be perfect with this dish, but if you’re not vegan add your favorite protein to make it Bean Protocol approved!

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Get the Black Bean and Mushroom Tacos Recipe

Lentil Wrap

I love everything Mediterranean! I never thought I would replace falafels, but this lentil wrap is a great substitute! If you want to enjoy with the sauce, it’s up to you!

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Lentil Potato Fritters

These are delish!! I actually like them with just regular sriracha and hold the mayo. Mayo-based things are my favorite. This is a perfect bean snack!

Bean Protocol Salads

WhiteBeanSalad

I love to make a batch for the week and enjoy a few bites of this White Bean Salad alone or as a side to a yummy main. Either is a perfect way to enjoy beans. Note that this recipe does call for 1/3 cup of oil. If I’m eating it as a bean snack, I reduce the oil to about 2 Tablespoons. If I’m having it to avoid any constipation, I’ll make the recipe as is and enjoy it at night.

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Warm White Bean Arugula Salad

Who doesn’t enjoy a warm salad! This one is just the bee’s knees, especially with croutons. Perfect for a snack or along with your favorite main dish.

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Tuscan White Bean Salad

Doesn’t this dish look absolutely divine? the better news is that it’s incredibly tasty too! Poach an egg or add an over-easy egg to make this a breakfast meal. Or combine your favorite lean protein.

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Get the Tuscan White Bean Salad Recipe

Bean Protocol Stews & Curry

Red Beans and Rice

I definitely wouldn’t make this dish every week, but I would enjoy this about once every few months. Plus I would add a lot of side veggies (because veggies are life). All in all a delicious dish!

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Kitchari Recipe

A delicious Ayurvedic recipe using mung beans designed to heal the body.

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Mujadara Recipe

A very simple Middle Eastern dish that you’ll absolutely devour!

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Lentil Chickpea Yellow Curry

I was never a curry person, but after a year on the bean protocol, it’s one of my go-to favorites!! Especially with these yummy cashews for a crunch. Don’t forget, if you’re trying to get rid of bile, hold the cashews, but if you’re on the maintenance plan or if you need help with constipation, cashews are okay.

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Get the Lentil Chickpea Yellow Curry Recipe

Bean Protocol Soups & Chowder

The Best Lentil Soup Recipe

I love this recipe because I always have the ingredients on hand, so it’s easy to whip up. Vegans, don’t fret, we use Not Chick-n Cubes or Imagine Vegetarian No-Chicken Broth.

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Get the Best Lentil Soup Recipe

Vegan Tortilla Soup

YUM!! This is a super tasty soup, but just to warn you, some wouldn’t add coconut milk since it adds extra saturated fats. I don’t care. I enjoy it and so does my belly! Coconut milk is okay to have on the protocol once or twice a month. I actually don’t have any issues with coconut milk.

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Get the Vegan Tortilla Soup Recipe

Black & Lentil Taco Soup

Im so about this life! I could eat this every week. I happily enjoy this dish with my favorite chips from Food City, which are fresh tortilla chips, but you can also opt for some bean chips.

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Split Pea Vegetable Soup

On chilly days, I either make this dish or Hunter’s Stew! Absolutely yummy and incredibly satisfying and will keep you warm.

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Yellow Split Pea Chowder with Sweet Corn

Alright, this dish is better at night, especially if you’re on the maintenance plan or if you want to ease constipation due to the yummy cashew cream sauce. But man is it yummy, especially with shredded chicken on top.

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Get the Yellow Split Pea Chowder with Sweet Corn Recipe

A Simple Meal Plan for the Bean Protocol

Bean Protocol Snacks

5-Minute Cannellini Beans

If you’re in need of a quick bean snack, these 5-minute cannellini beans are perfect. Hold the tzatziki if you’re trying to get rid of toxic-bile.

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Crispy Chickpeas

Another perfect snack to have all.the.time! You’ll definitely want to batch these suckers, because they’ll disappear.

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Crunchy Split Peas

Another favorite is perfect for batching. These remind me more of corn nuts than anything. And I like it!

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Roasted Buffalo Chickpeas

I’m a weirdo and can totally eat chickpeas straight out of the can. Well, I rinse them first, but if I’m ever craving something with a little bit more spice, this is my go-to Bean Protocol recipe snack!

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Bean Protocol Dips

Cilantro Black Bean Dip

It’s crazy how fast this Cilantro Black Bean Dip goes!! If you have a big family, double the recipe, trust me! I don’t drizzle with olive oil.

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Split Pea Hummus

I adjusted this recipe to one Tablespoon Tahini and I didn’t add any extra oil just so I could have this as a Bean Snack to get rid of as much toxic bile as possible. It’s still freaking delicious.

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Bean Protocol Tortillas

Split Pea Tortillas

I don’t make these anymore, but they were super helpful during my first six-months on the protocol. I prefer flour tortillas. But these definitely hit the spot when I was trying to get rid of the maximum amount of bile possible.

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There you have it! 25 amazing Bean Protocol Recipes that you can enjoy as snacks, main meals, and more!

What’s your favorite bean protocol recipe? Share it down below!

FAQs

What foods to avoid on the bean protocol? ›

The part that gets tricky is keeping out all the items on the no list. Some of these include soy, coconut, caffeine, alcohol, and sugar. That immediately eliminates fruits, tofu, chocolate, sweeteners, coffee, etc., from all of your meals. You'd be surprised to see how many items have added sugar to them.

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What are the best beans for the bean protocol? ›

From what I've been told, the more you stick with the bean protocol, the less issues you have with different types of beans. For me, the simple beans such as black beans (my favorite, which you'll see in most photos below), pinto beans, butter beans, and cannellini beans are the beans that work best for my system.

Do you lose weight on the bean protocol? ›

Although a 7 day Bean Diet for weight loss or a general Bean Diet weight loss plan is geared specifically towards weight loss, the Karen Hurd Bean Protocol is intended to support not only healthy body weight but also optimal hormonal balance, so it is as much of a “health diet” as a weight loss diet.

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How much beans to eat for weight loss? ›

Beans for weight loss

Another study from the American Journal of Clinical Nutrition reported that people who ate between 2.5 and 9 ounces of beans each day instead of a serving of animal protein lost three-quarters of a pound more than people who didn't eat beans.

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Can you eat rice on the bean protocol? ›

About the Bean Protocol Recipes

These recipes are pretty much all vegan, so just add the necessary protein you need! These are vegan, but if you're vegan, you still need to add a whole grain like whole grain rice to your meal to complete the protein profile.

See Details ›

Can you eat canned beans on bean protocol? ›

Is it ok to use canned beans or is it best to cook them every time? Canned beans are a great way to ease into the bean thing. Rinse canned beans before consuming (not refried though). Fresh is always best, but whatever get in wins.

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What are the best beans to lower high blood pressure? ›

Black Beans: A Household Staple Rich in Antioxidants

Black beans contain calcium, magnesium, and phosphorus — all essential bone-building materials. These beans also contain folate and magnesium, which help lower blood pressure.

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Can you have dairy on the bean protocol? ›

When deciding to proceed with the Bean Protocol I had to do more than just add beans to my diet. I also removed drinks/food that caused a hormone response. Those included: caffeine, sugar, processed foods, dairy, alcohol, and gluten.

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How do you detox on the bean protocol? ›

In a nutshell, on the Bean Protocol, you quit sugar, caffeine, and alcohol. I know it's shocking, but if you want to heal, you need to help your body detox from the heavy pollutants. You also eat 1/2 cup of beans, 1/2 cup of veggies and a small serving of protein 3x-6x a day depending on your needs.

Does good bowel movement help you lose weight? ›

Pooping doesn't help you lose weight, apart from a drop in the scale you might notice after a large bowel movement. Although you may feel lighter and less bloated after having a bowel movement, it's not because you've lost body weight. Weight loss happens when you burn more calories than you consume.

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How long does it take to start losing weight on WFPB diet? ›

Most people who switch to a plant-based diet meal plan for weight loss see results within weeks, but occasionally results aren't as dramatic as dieters hope.

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Are lentils part of the bean protocol? ›

The protocol involves trying to eat “soup beans” or lentils from anywhere between three to six times a day for at least three months, but likely more depending on what ailment you're trying to cure.

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What is the breakfast trick to lose weight? ›

Eat a High-Protein Breakfast

Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as an egg and turkey sausage on whole wheat toast or a Greek yogurt smoothie with peanut butter and berries.

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Do beans burn belly fat? ›

Beans. Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity.

What to eat every 2 hours to lose weight? ›

The two-hour diet plan is essentially a weight loss diet in which you eat every two hours to avoid becoming hungry and making poor food choices. This type of plan should consist of well-balanced meals with protein, fruits, veggies and whole grains.

What are the contraindications of beans? ›

However, excessive intake of these beans can lead to constipation, irregular bowel movements and severe stomach pain. Avoid these beans if you have sensitive stomach. Undercooked beans can cause gut issues.

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What is in beans that damages your gut? ›

Castor beans, for example, contain a potent lectin poison called ricin. Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea.

Keep Reading ›

25 Delicious Bean Protocol Recipes You Need to Try — Simple Gold Life (2024)

About the Bean Protocol Recipes