Is bean salad high in protein?

Yes, especially when made with protein-rich beans like chickpeas, kidney beans, cannellini, and edamame. A well-balanced dense bean salad can offer 15–20 grams of plant-based protein per serving, making it a great option for vegetarians, vegans, or anyone looking to cut down on meat without sacrificing protein.

Are dense bean salads actually healthy?

Absolutely. Dense bean salads are packed with fiber for digestion and satiety, plant-based protein for muscle support, and antioxidants and minerals from ingredients like olive oil, fresh herbs, and lemon juice. They’re low in saturated fat, high in nutrients like potassium, magnesium, and iron, and naturally gluten-free. They can also be easily made vegan.

How much protein is in a dense bean salad?

The protein content varies by ingredients, but a typical serving contains: Chickpeas (1/2 cup): 7 grams Edamame (1/2 cup): 9 grams Kidney beans (1/2 cup): 7 grams Total: Approximately 19–23 grams per full serving. Adding quinoa, cheese, or tofu can easily increase the total to 25+ grams.

How to make a dense bean salad?

It’s simple: Combine cooked beans like chickpeas, kidney beans, and cannellini in a large bowl. Add diced cucumber, red onion, sun-dried tomatoes, and pickled vegetables. Toss with a vinaigrette made from olive oil, lemon juice, and Dijon mustard. Finish with fresh herbs, optional feta or parmesan, and grains like farro or quinoa. Let it chill for 30 minutes before serving for best flavor.

High Protein Dense Bean Salad

Name: High Protein Dense Bean Salad for Meal Prep Lovers
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 can chickpeas, drained and rinsed; 1 can cannellini beans, drained and rinsed; 1 can kidney beans, drained and rinsed; 1 cup shelled edamame (steamed); 1/2 cup chopped cucumber; 1/3 cup chopped red onion; 1/4 cup chopped sun-dried tomatoes; 1/4 cup chopped giardiniera (Italian pickled vegetables); 1/3 cup artichoke hearts, chopped; 1/4 cup crumbled feta (optional); 2 tbsp chopped fresh parsley or dill; 3 tbsp extra virgin olive oil; 1.5 tbsp lemon juice; 1 tbsp red wine vinegar; 1 tsp Dijon mustard; 1 small garlic clove, minced; Salt and black pepper to taste

Description

This high protein dense bean salad is a quick and healthy meal prep favorite packed with chickpeas, kidney beans, edamame, and Mediterranean veggies. Ready in under 10 minutes, it’s rich in plant-based protein and fiber, vegetarian-friendly, and bursting with zesty flavor. Great as a standalone lunch, a vibrant side dish, or part of a nourishing meal bowl.

Ingredients

Scale

Ingredients:

1 can chickpeas, drained and rinsed
1 can cannellini beans, drained and rinsed
1 can kidney beans, drained and rinsed
1 cup shelled edamame (steamed)
1/2 cup chopped cucumber
1/3 cup chopped red onion
1/4 cup chopped sun-dried tomatoes
1/4 cup chopped giardiniera (Italian pickled vegetables)
1/3 cup artichoke hearts, chopped
1/4 cup crumbled feta (optional)
2 tbsp chopped fresh parsley or dill

Dressing:

3 tbsp extra virgin olive oil
1.5 tbsp lemon juice
1 tbsp red wine vinegar
1 tsp Dijon mustard
1 small garlic clove, minced
Salt and black pepper to taste

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Instructions

In a large bowl, combine all beans, edamame, and chopped vegetables.

In a separate jar or bowl, whisk all dressing ingredients together.

Pour dressing over the salad and toss gently to combine.

Fold in herbs and feta (if using).

Chill for at least 30 minutes before serving.

Notes

This protein-packed bean salad is perfect for meal prep, picnics, or healthy lunches. For best flavor, chill for 30 minutes before serving. Store in the fridge in airtight containers for up to 5 days. Add feta or avocado just before serving for the best texture.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: salad
Method: No-cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1.5 cups
Calories: 350
Sugar: 4g
Sodium: 420mg
Fat: 13g
Saturated Fat: 3g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 37g
Fiber: 12g
Protein: 19g
Cholesterol: 10mg