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A colorful high protein Dense Bean Salad with white beans, cherry tomatoes, cucumbers, red onion, and feta in a speckled bowl.
Layla

High Protein Dense Bean Salad

A hearty, meal-prep friendly bean salad packed with 25g of protein per serving that actually keeps you full for hours.
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: lunch, Meal Prep, Side Dish
Cuisine: American
Calories: 385

Ingredients
  

For the Salad
  • 15 oz canned chickpeas drained and rinsed
  • 15 oz canned black beans drained and rinsed
  • 15 oz canned cannellini beans drained and rinsed
  • 1.5 cups edamame shelled, thawed if frozen
  • 1 large red bell pepper diced small
  • 0.5 small red onion diced small
  • 0.5 cup fresh parsley finely chopped
For the Dressing
  • 3 tbsp extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp lemon juice freshly squeezed
  • 2 cloves garlic finely grated or minced
  • 1 tsp dried oregano
  • 0.75 tsp kosher salt plus more to taste
  • 0.5 tsp black pepper freshly ground

Equipment

  • Large Mixing Bowl
  • Microplane or small grater
  • Sharp knife

Method
 

Prep the Beans and Vegetables
  1. Drain all three cans of beans in a colander and rinse under cold water until the water runs clear. Shake off excess water and let drain while you prep everything else. This removes excess sodium and that starchy canned liquid that makes salads taste flat.
  2. Dice the red bell pepper and red onion into small, even pieces about the size of a chickpea. Finely chop the parsley. If your edamame is frozen, run it under warm water for 30 seconds to thaw, then drain well.
Make the Dressing
  1. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, grated garlic, oregano, salt, and pepper. The garlic should be grated on a microplane so it almost dissolves into the dressing - no harsh raw garlic bites.
Assemble and Marinate
  1. In a large bowl, combine the drained beans, edamame, bell pepper, red onion, and parsley. Pour the dressing over the top and fold everything together gently with a rubber spatula. You want to coat evenly without smashing the beans.
  2. Let the salad sit at room temperature for 15 minutes, or refrigerate for up to 4 hours. The beans need time to absorb the dressing - it will taste noticeably better after resting. Taste and adjust salt before serving.

Notes

For even more protein, stir in 1 cup of crumbled feta or diced grilled chicken when serving. This salad keeps for 5 days in the fridge and actually improves on day two as the flavors meld. If the salad seems dry after storing, revive it with a splash more vinegar and a drizzle of olive oil.