High Protein Dense Bean Salad
Packed with vibrant flavors and a powerhouse of nutrients, this High Protein Dense Bean Salad is the ultimate go-to dish for healthy eating. Featuring a colorful array of chickpeas, black beans, and kidney beans, this recipe delivers a high-protein boost complemented by crisp red and yellow bell peppers, zesty red onion, and fresh parsley. A tangy homemade dressing made with olive oil, lemon juice, red wine vinegar, and Dijon mustard elevates the flavors with a pleasing balance of acidity and richness. Perfect as a quick, no-cook meal or a hearty side dish, this salad is naturally gluten-free, vegetarian, and easy to customize with optional feta cheese for added creaminess. Ready in just 20 minutes, it’s an ideal choice for meal prep, potlucks, or energizing lunches. Serve chilled or at room temperature and enjoy this high-protein wonder!
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Recipe Information
Ingredients
- 15 ounces canned chickpeas
- 15 ounces canned black beans
- 15 ounces canned kidney beans
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium red onion
- 0.5 cup parsley
- 0.5 cup feta cheese (optional)
- 0.25 cup olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic
- 1 teaspoon dijon mustard
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas, black beans, and kidney beans thoroughly to remove any excess sodium and place them in a large mixing bowl.
Chop the red and yellow bell peppers into small, bite-sized pieces and add them to the bowl with the beans.
Finely dice the red onion and add it to the bowl.
Chop the parsley finely and add it to the mixture.
If using, crumble the feta cheese and gently fold it into the salad.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dijon mustard, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture and toss everything together until well combined.
Let the salad sit for at least 10 minutes to allow the flavors to meld together before serving.
Serve the salad cold or at room temperature. Enjoy your high protein dense bean salad!
Nutrition Facts
Calories |
2458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.4 g | 121% | |
| Saturated Fat | 28.7 g | 144% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 6421 mg | 279% | |
| Total Carbohydrate | 299.1 g | 109% | |
| Dietary Fiber | 95.3 g | 340% | |
| Total Sugars | 27.4 g | ||
| Protein | 111.9 g | 224% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1220 mg | 94% | |
| Iron | 33.7 mg | 187% | |
| Potassium | 5717 mg | 122% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
