High Protein White Bean Salad
Bright, refreshing, and packed with nutrients, this High Protein White Bean Salad is the ultimate healthy meal that comes together in just 15 minutes! Featuring tender canned white beans, juicy cherry tomatoes, crisp cucumber, and zesty red onion, this salad is a vibrant medley of fresh flavors and textures. Tossed in a tangy homemade dressing made with olive oil, lemon juice, Dijon mustard, maple syrup, and garlic, every bite is bursting with bold taste and wholesome goodness. Perfect for a quick lunch, a light dinner, or a flavorful side dish, this protein-rich salad is vegan-friendly, gluten-free, and packed with fiber. Serve immediately for a bright, fresh meal or allow the flavors to meld in the fridge for an even more irresistible dish. Easy to make, nutrient-dense, and utterly delicious, this recipe is a must-try for anyone looking to add a healthy and satisfying option to their weekly meal rotation.
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Recipe Information
Ingredients
- 2 cups canned white beans (e.g., cannellini or great northern beans)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 2 tablespoons fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or agave
- 1 clove garlic
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned white beans thoroughly under cold water. Set aside.
Halve the cherry tomatoes and add them to a large mixing bowl.
Dice the cucumber into small, bite-sized pieces and add to the bowl.
Finely dice the red onion and add it to the vegetables in the bowl.
Mince the fresh parsley and sprinkle it over the other ingredients.
In a small bowl or jar, combine the olive oil, lemon juice, Dijon mustard, maple syrup or agave, and minced garlic. Whisk or shake well to create a smooth dressing.
Season the dressing with sea salt and black pepper, adjusting to taste if needed.
Pour the dressing over the white beans and vegetables in the large mixing bowl.
Gently toss all the ingredients together until the beans and vegetables are evenly coated with the dressing.
Taste and adjust seasoning with additional salt or pepper if necessary.
Serve the salad immediately or refrigerate for about 15-30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 84.3 g | 31% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 17.5 g | ||
| Protein | 25.9 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 307 mg | 24% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1944 mg | 41% | |
*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.
