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    "home" » Recipes » SIDE

    High Protein Bean Salad

    February 27, 2022 by Sophie 2 Comments

    Jump to Recipe Print Recipe

    This High Protein Bean Salad is fresh and perfect for lunch

    This dish also works well as a dinner, lunch, or side dish.  It’s a potluck favorite because the longer it sits at room temperature, the more time the beans have to marinate in the dressing.  And because beans are dirt cheap, you have a filling dish on the table in minutes that won’t break the bank.

    If you love hearty salad, make sure to try my Mediterranean Pearl Couscous Salad or my  Basmati Rice Salad with Edamame also!

    Vegan High Protein bean Salad serve in a bowl top view

    Every cell in our bodies contains protein.  We need that protein in our diet to help our bodies repair cells, and make new ones.  It builds muscle and is good for your bones. 

    If you are just starting to eat vegetarian or vegan, it can be difficult to get the protein your body needs.  That’s where this High Protein Bean Salad comes in.  It’s a robust salad that won’t have you missing the meat. 

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    Beans also have the added benefit of a ton of fiber and are rich in B vitamins which is good for your heart and help reduce stress. Plus beans are high in potassium which will make you feel more energetic. The salad is full of health benefits and is delicious so there is no reason not to try it!

    The Ingredients

    all the ingredients you need to make this recipe
    • Chickpeas: I use can chickpeas but you can also use dry ones that you cooked
    • kidney beans: Same as the chickpeas, I use can kidneys but you can use dry.
    • Tomatoes: Plum tomatoes are the best for this recipe
    • Cucumber: You can keep the skin, just give it a good wash. I like to soak it for a few minutes in water with 1 tablespoon of vinegar.
    • Bell pepper: Choose the color that you love red, yellow or orange
    • Green Onion: you can substitute with shallots
    • Dijon Mustard
    • Maple Syrup: You can also use honey or agave syrup.
    • Olive oil: If you prefer a more neutral oil use avocado oil.
    • Lime
    • Olives
    • Cilantro: Use fresh cilantro

    See recipe card for quantities

    Step by step instructions

    Making the dressing in a bowl with wisk

    Add the ingredients of the dressing to a bowl and mix it.

    All the ingredients in a bowl ready to be mix

    Put the salad ingredients in a bowl.

    ingredients mix in a bowl top view

    Pour the dressing over the salad and let it macerate for 30 minutes before serving.

    Serving spoon of the salad

    FAQ'S

    What is in herbs de Provence?

    Herbs de Provence is the belle of the ball in the salad dressing.  This mix of dried herbs is used heavily in French cuisine and contains thyme, basil, rosemary, tarragon, savory, marjoram, oregano, and bay leaf. 

    If you have all of those ingredients, by all means, make your own mix.  But in general, it’s much easier to buy a small packet of pre-blended herbs.

    To keep the salad from being too bland, the vinaigrette also has lime juice, Dijon mustard, and balsamic vinegar to perk up the beans.  The veggies add a nice crunch and pack in even more nutrients.

    Can I use another type of bean?

    Any type of bean will work in this recipe – chickpeas, kidney beans, black beans, or pinto beans.  You can even go crazy and add green or wax beans for an entirely different look.  Mix and match different combinations for a different texture and taste every time you make this dish. 

    You can use cooked beans or canned, it’s entirely up to your preference.  If you are using canned, rinse them well so that the starchy canning liquid does not affect the salad.

    How to store the bean salad?

    You can keep the bean salad in the fridge for up to 4 days, do not freeze as the veggies will change the texture and get soggy.

    Vegan High Protein bean Salad serve in a bowl with spoon

    Substitutions

    Beans: You can use any type of beans you want.

    Kalamata olive: You can use pitted green olive

    Green onion: You can use 1 shallot finely diced

    Maple syrup: Agave syrup or honey will also work

    Cilantro: fresh parsley will also do

    Close-up spoon with salad

    More recipes with beans

    Creamy Dahl

    Cauliflower and Chickpeas Salad

    Chickpeas and Sweet Potato Curry

    White Bean and Bruschetta Wrap

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    High Protein bean Salad

    This High Protein Bean Salad is unanimous at home, everyone is happy when they see this beautiful colorful salad arriving on the table.
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 0 mins
    Total Time 15 mins
    Course Salad
    Cuisine internationnal
    Servings 6
    Calories 134 kcal

    Ingredients
      

    • 1 can 19 oz chickpeas
    • 1 can 19 oz kidney beans
    • 2 bell pepper diced
    • 1 cup tomatoes diced
    • 2 small cucumber sliced
    • ¼ cup kalamata olives halfway
    • 2 slices green onion sliced

    Vinaigrette :

    • ⅓ cup olive oil
    • 1 tablespoon maple syrup
    • 1 teaspoon dijon mustard
    • the juice of a lime
    • 1 ½ tablespoon Provence herbs
    • Salt and pepper to taste

    Instructions
     

    • Salad:
      Wash and prepare all the ingredients. Put the salad ingredients in a bowl.
    • Dressing:
      Add the ingredients of the dressing in a bowl. l and mix it. Mix everything until well combined
    • Mix:
       Pour the vinaigrette over the salad and mix until all the ingredients are well coated
    • Macerate:
      Macerate 30 minutes before serving

    Notes

    For the vinaigrette you can also use the recipe of the best Vinaigrette.
    You can keep the bean salad in the fridge for up to 4 days, do not freeze as the veggies will change the texture and get soggy.

    Nutrition

    Calories: 134kcalCarbohydrates: 3gProtein: 9gFat: 14gSaturated Fat: 1gTrans Fat: 1gSodium: 101mgPotassium: 99mgFiber: 1gSugar: 2gVitamin A: 776IUVitamin C: 30mgCalcium: 27mgIron: 2mg
    Keyword bean, végan, vegetarian
    Tried this recipe?TAG Noble Veggies

    More SIDE

    • Mediterranean Spice Mix
    • Spicy Asian Cucumber Salad
    • Air Fryer Garlic and Lemon Mushrooms
    • Thanksgiving Cauliflower
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    Reader Interactions

    Comments

    1. Rachel

      June 14, 2022 at 8:19 pm

      5 stars
      So happy with the way this turned out!! I stuck to the recipe and have no complaints!

      Reply
      • Sophie

        July 11, 2022 at 1:40 pm

        Thank you Rachel ! So glad you liked it 🙂

        Reply

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    Hi, I'm Sophie! Passionate about cooking, I love to create recipes with simple and affordable ingredients. No prerequisite in cooking is necessary to make my recipes, everyone will find pleasure in cooking and eating!

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