50 min cook time
Classic Lasagna
Classic Lasagna GOOD FOR: Learning your sister-in-law is vegetarian during hors d'oeuvres, recording your nephew's first lasagna, hosting game night with 30 minutes notice. Ingredients 1 box lasagna noodles 3 cups (one 24 oz jar) marinara sauce 16 oz ricotta cheese 1/2 cup grated parmesan 1/4 cup chopped basil 1 1/2 lb fresh mozzarella, sliced Instructions Pre-heat oven to 375 F. In a small bowl, combine ricotta, 1/4 cup of parmesan, and chopped basil. Season with salt + pepper. Spread 1 cup of marinara sauce in a 9x13 inch baking dish. Lay 4 dry Lasagna sheets over the sauce, allowing space in between each sheet as they will expand while cooking. Add a layer of ricotta, 1/2 cup of sauce, and a layer of mozzarella. Repeat twice more (noodle, ricotta, sauce, mozz), topping the last layer with the remaining parmesan. Cover + bake for 45 minutes. If desired, remove the foil after 40 minutes, turn the oven to broil, and allow the top cheese to brown for ~5 mins. Keep a close eye on it as it can burn quickly. Notes To add vegetables to this recipe; simply chop them very small, sauté in 2 tbsp olive oil, season with salt, and cook until softened. Add between layers of ricotta and mozzarella. 3.5.3251
7 min read
How to Get Enough Protein as a Vegan
Understanding How to Get Enough Protein as a Vegan You may be wondering how to get enough protein as a vegan. After all, protein is one of the most essential macronutrients your body relies on every day. It supports muscle repair and growth, keeps you feeling full and satisfied, and plays a foundational role in immune function, hormone production, and cellular health. For anyone eating intentionally (whether you track your macros, prioritize whole ingredients, or simply want to feel your best at the table) getting enough protein matters. Fortunately, you don't need animal products to get protein. Many vegan foods are high in protein, too. So meeting your protein needs on a vegan diet is entirely achievable, and it doesn't require complicated meal planning or endless supplements. A wide variety of plant-based foods deliver meaningful amounts of protein. And when you build your meals around the right staples, hitting your daily targets becomes second nature. Research backs this up. A 2019 review published in Nutrients found that well-planned plant-based diets can meet protein requirements across all life stages, provided a diverse range of protein sources is consumed.1,2 The key word is "diverse," which is also what makes eating this way so enjoyable. Whether you're new to plant-based eating or a seasoned vegan looking to optimize your nutrition, explore Banza's full vegan selection for easy, high-protein meal ideas. You can also learn more about the benefits of switching to a legume-based diet if you're curious about what chickpeas and their plant-based cousins can do for your health. High-Protein Vegan Staples to Include in Your Diet Knowing what to eat in learning how to get enough protein as a vegan is half the battle. These are the plant-based foods worth building your meals around, especially if you're trying to learn about what vegan foods are high in protein. Legumes: Chickpeas, Lentils, and Beans Legumes are the cornerstone of plant-based protein. Chickpeas, as seen in our selection of chickpea pastas, clock in at around 15 grams of protein per cooked cup, lentils offer approximately 18 grams per cup, and black beans deliver close to 15 grams, all while providing a generous dose of fiber and complex carbohydrates.3 A landmark study published in the American Journal of Clinical Nutrition found that legume consumption is associated with improved satiety and better long-term dietary quality, making them an ideal foundation for anyone eating with intention.4 Chickpeas, in particular, are more than just a main ingredient of hummus and falafel. This legume, also known as garbanzo beans, can be roasted and seasoned for a popcorn-like snack. Try adding chickpeas in our Caprese Gemelli Salad recipe. Their mild, nutty taste makes them a natural fit across cuisines. Soy Products: Tofu and Tempeh When it comes to how to get enough protein as a vegan, tofu and tempeh are two of the most complete plant-based protein sources available, meaning they contain all nine essential amino acids. Firm tofu provides roughly 17 grams of protein per half-cup serving, while tempeh (which is fermented and therefore easier to digest for many people) delivers around 15 to 16 grams in the same portion.3 Research published in The Journal of Nutrition has shown that soy protein is nutritionally comparable to animal protein in supporting muscle protein synthesis.5 Both ingredients absorb flavor well and work across a wide range of cooking methods, from stir-fries and grain bowls to tacos and sandwiches. Grains and Seeds: Quinoa and Hemp Seeds Think of quinoa and hemp seeds as effortless protein boosters you can add to meals you're already making. Quinoa is one of the few plant foods considered a complete protein, offering about 8 grams per cooked cup. Hemp seeds are even more concentrated, delivering approximately 10 grams of protein per three-tablespoon serving, along with a favorable ratio of omega-3 to omega-6 fatty acids.6 Sprinkle hemp seeds into smoothies, over oatmeal, or on top of a grain bowl for an easy, no-cook protein boost. Banza Wheat Protein Pasta: A Category of Its Own Here's where things get exciting for pasta lovers learning about what vegan foods are high in protein. Banza's Protein Pasta delivers 22 grams of protein per serving, a dramatic upgrade over traditional wheat pasta, which typically offers just 7 to 8 grams. Made primarily from semolina wheat and chickpeas, Banza Wheat Protein Pasta brings the nutritional density of legumes to one of the most beloved comfort foods in the world. That means your weeknight pasta dinner, your meal-prepped lunch, your kids' mac and cheese, all of it can work harder for you without any extra effort. The Banza Protein Advantage Not all pasta is created equal. Here's what sets Banza apart from the competition. A Nutritional Profile Worth Talking About Compared to traditional wheat pasta, Banza Wheat Pasta and Chickpea Pasta are significantly higher in protein. More protein means better satiety and muscle support. Its Chickpea Pasta is also packed with fiber, which means better digestive health and more stable blood sugar levels.7 A single 3.5oz serving of Banza Wheat Protein Pasta has 70% more protein than traditional wheat pasta, without sacrificing the texture or taste that makes pasta worth eating in the first place. Pesticide Testing Transparency Banza is CleanScan Certified, which means its pasta was independently tested for glyphosate and more than 400 pesticides and showed non-detectable results. Taste and Texture That Actually Deliver One of the most common hesitations about pasta alternatives is the texture. Banza Wheat protein pasta is specifically formulated to look, cook, and taste like traditional pasta. It holds up to sauce, al dente cooking, and even baking. This means it's a seamless swap for families who aren't looking to compromise on their favorite meals. Explore Banza's full range of products and values to see how nutrition and deliciousness can genuinely coexist. Healthy Tips for Protein-Conscious Eaters Learning all about how to get enough protein as a vegan is less about overhauling your routine and more about making smarter swaps within the meals you already love. Swap refined grains for chickpea-based alternatives. When it comes to what vegan foods are high in protein, one of the easiest changes you can make is replacing traditional pasta, bread, or crackers with chickpea-based versions. The swap is nearly invisible in terms of taste and texture, but the nutritional difference is significant. Over time, these small substitutions add up to a meaningfully higher protein intake without any extra effort in the kitchen. Build complete meals with high-protein toppings. Banza's products are a great canvas for creative, protein-forward toppings. Start with our Protein Pasta Rotini and add a delicious sauce. Or, opt for our Vegan Margherita Pizza. Go for packaged foods that align with your values. Eating a balanced, protein-rich vegan diet doesn't mean cooking everything from scratch. There's real wisdom in seeking out packaged products that are made with integrity and designed with your nutritional goals in mind. Banza vegan cheddar shells, for example, give you the nostalgia of mac and cheese with a protein punch that traditional versions simply can't match. You can shop all of Banza's products now, which includes a variety of vegan pastas, mac & cheese and pizzas. The bottom line: how to get enough protein as a vegan is well within reach. With the right staples in your pantry and a few smart swaps in your weekly rotation, you can eat in a way that's nourishing, satisfying, and genuinely delicious every single day. References 1. Rogerson, D. (2017). Vegan diets: Practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(1), 36. 2. Marsh, K., Zeuschner, C., & Saunders, A. (2012). Health implications of a vegetarian diet: A review. American Journal of Lifestyle Medicine, 6(3), 250–267. 3. U.S. Department of Agriculture. (2023). FoodData Central. https://fdc.nal.usda.gov/ 4. Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nutritional and health benefits of pulses. Applied Physiology, Nutrition, and Metabolism, 39(11), 1197–1204. 5. Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: Effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987–992. 6. Rodriguez-Leyva, D., & Pierce, G. N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & Metabolism, 7(1), 32. 7. Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.
5 min read
A Guide to Protein Pasta Made From Semolina Wheat
Love the nostalgic taste of semolina but looking for a nutrition boost? Banza’s new Wheat Protein Pasta is everything you’ve been waiting for, delivering 22g of protein with the classic texture of traditional pasta.
6 min read
Does Pasta Have Protein?
Wondering if your pasta night is helping you hit your protein goals? Learn exactly how much protein is in traditional pasta versus chickpea and brown rice alternatives.
2 min read
Banza Launches the First No Compromises Wheat Protein Pasta, Powered by Chickpeas
Banza's new line combines semolina wheat and chickpeas to deliver a new combination: 22g of protein per serving without compromising on traditional pasta taste and texture
20-25 min cook time
Rotini Pesto Pasta Salad
25-30 min cook time
Penne Arrabiata
20-25 min cook time
5 Cheese No-Bake Mac & Peas
6 min read
DOES PASTA SPIKE BLOOD SUGAR? WHAT YOU NEED TO KNOW
4 min read
WHAT HAPPENS WHEN PEOPLE SWITCH TO A LEGUME-BASED DIET?
New research suggests that legume-based diets may be associated with markers related to metabolic health.
40 min cook time
Vegetarian Chickpea Pot Pie
This vegetarian chickpea pot pie is cozy, creamy, and perfect for any celebration! Cook Time: 40 MINUTES Serves: 4-6 PEOPLE INGREDIENTS: 11 Ingredients 1 box Banza pizza crust (2 crusts) 1 leek, whites and light greens thinly sliced 1 yellow onion, roughly chopped 2 large carrots, cut into .5” pieces 1 cup canned chickpeas, drained, rinsed & patted dry ¼ cup (4 tbsp) salted butter 3 cloves garlic, thinly sliced 2 tbsp sage, rosemary, and/or thyme, finely chopped ¼ cup gluten free AP flour 1 cup milk 2.5 cups vegetable broth ½ cup green peas Directions Prepare ingredients: Preheat oven to 450°F. Set Banza pizza crusts out to thaw at room temperature. Saute Aromatics: Heat a large oven-safe high-sided pan over medium-high heat with 2 tbsp olive oil. When oil is shimmering, add leek, onion and carrot. Cook, stirring frequently until softened but not browned, 7-9 minutes. Season with salt and pepper as desired. Transfer veggies to a plate and set aside, reserving pan for next step. Crisp chickpeas: Return pan to medium-high heat with 2 tbsp olive oil. When oil is shimmering, add chickpeas. Cook without stirring until starting to crisp, about 3 minutes. Stir and continue to cook until light golden on all sides, 2-3 minutes more. Transfer to a paper towel lined plate and season with salt and pepper as desired. Make Sauce: Add butter to pan and return to medium heat. Once butter is melted, add garlic, herbs and flour. Whisk until mixture is smooth and flour is lightly toasted, 1-2 minutes. Slowly add milk, while still whisking, and then broth. Increase heat to high and bring mixture to a boil. Once boiling, reduce to a simmer and continue to cook, whisking, until sauce is thickened by about half, another 5-6 minutes. Finish Sauce: Once sauce has thickened, remove from heat and gently fold in sautéed vegetables, chickpeas and green peas. Taste and season with salt and pepper as desired. Top Pot Pie: Tear Banza crust into 2-3” pieces and layer over top of sauce, making sure all sauce is covered. Drizzle with olive oil, sprinkle with salt and place in oven. Bake Pot Pie: Bake until crust is golden brown and sauce is warmed through, about 15-20 minutes. Let cool slightly before slicing and serving. Notes Hacks/Recipe Notes: Leftover leek greens, carrot tops & herb stems can be bagged up and frozen for a future stock. You can brush the crust with egg wash (1 egg whisked with 1 tbsp water) for extra deep golden color! You can also skip crisping up the chickpeas and just mix them into the sauce with the peas.
30 min cook time
Kale, Bean, & Tomato Soup
Ingredients 2 tbsp extra virgin olive oil 1 yellow onion, diced 3 garlic cloves, minced 1 large carrot, diced 2 celery stalks, diced 1 tsp dried thyme 1 bay leaf ¼ tsp red pepper flakes 1 tsp oregano 1 tbsp tomato paste 1 can crushed tomatoes (28 oz) 6-8 cups of vegetable stock (plus more as needed) 1 can cannellini beans (15 oz), drained and rinsed 1 can kidney beans (15 oz), drained and rinsed 3 cups Tuscan kale, chopped, stems removed 1 ½ cups Banza Brown Rice elbows 1-2 tsp lemon juice Salt & pepper to taste Optional: freshly grated parmesan and lemon zest, for garnish Directions Saute Mirepoix: Heat olive oil in a large pot over medium heat. Add onion, celery, and carrot. Saute for 6-8 minutes until softened. Add garlic and cook for 1 minute more. Cook Aromatics & Spices: Stir in the tomato paste, thyme, oregano, red pepper flakes, bay leaf, salt and pepper. Cook 1-2 minutes, stirring, until fragrant and the paste darkens slightly. Simmer Soup: Add the crushed tomatoes and stock. Bring to a gentle boil, then reduce to a steady simmer for 10-15 minutes. Cook Pasta: Add Banza Brown Rice elbows, stirring often so they don’t stick. Cook for about 8 minutes. Add Beans & Kale: Stir in the beans and kale. Simmer 5 minutes more, until kale is tender and pasta is al dente. Finish: Remove bay leaf. Stir in lemon juice, then adjust salt and pepper. Garnish with parmesan and lemon zest if you like. Serve and enjoy! Notes Brown rice pasta tends to absorb excess broth over time. When reheating, add a splash of stock to loosen and it’ll be good as new!