High Protein Kidney Bean Salad (7 Minutes, Vegetarian)

High Protein Kidney Bean Salad. Greek And American Cuisine In One Bowl #salad #vegetarian | hurrythefoodup.com

Ever since our White Bean Salad got snuffled up and shared on several health and fitness websites, we’ve been looking for another high-protein dish that was as tasty as it was sure to catch the eye.

And we’ve found one. Once you’ve tried it, it’ll be very hard to deny this summer dish a place at your table.

It pulls the best from Greek and American salads, using feta, beans and corn as the base with a dressing made from the tangy combination of lime and cumin.

It’s really easy to prepare so it’s perfect for chucking into a box and taking to work, out for a picnic or bbq or just for something quick at home.

High Protein Kidney Bean Salad. Greek And American Cuisine In One Bowl #salad #vegetarian | hurrythefoodup.com

Health Benefits – High Protein Kidney Bean Salad

If being gluten-free is important to you, you’ll be pleased to know this one is just that. And as the name implies it’s really high in protein too – over 20g in a single serving!

On top of that it’ll supply you with more than half a day’s iron needs, lots of calcium and fibre and vitamins A, C and B6. Wow.

We figured it was about time the mighty bean got the recognition it deserves:

Quick history lesson – all “common beans” eg. pinto beans, black beans, kidney beans most likely stem from a common bean ancestor in Peru.

From there they spread around South and Central America until they finally made it to Europe in the 15th century with the help of Spanish explorers (1).

They are very dense in macro and micronutrients in relation to their calories.

In other words, you get lots of proteins and fibre, some vitamins (like vitamin B1) and a whole host of important minerals such as potassium, iron and manganese to name just a few (2).

This small (!!) study even found that a diet rich in legumes can be superior to a diet rich in whole grains (3).

Anyway, swapping less nutrient dense food (eg. white wheat products and other processed foods) for bean-rich dishes has been proven to have significant health benefits.

They have been linked to reduce the risk of heart disease, various types of cancer and type 2 diabetes. On top of all that they help you to maintain a healthy weight (4).

Cool? Cool.

So tell us:

  • Do you eat many legumes?
  • Did you notice a change in your digestion when you started eating more legumes?
  • Which is your favourite bean? Mine is the chickpea!
4.5 from 4 votes
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High Protein Kidney Bean Salad

High Protein Kidney Bean Salad. It's like throwing the Greek and American cuisine In one bowl. A refreshing and satisfying salad ready in just 7 minutes.

Course Mains, Salads, Side Dish
Cuisine Mexican, Vegetarian
Prep Time 7 minutes
Total Time 7 minutes
Servings 2 people
Calories 552 kcal
Author HurryTheFoodUp

Ingredients

  • 1 can kidney beans, drained and rinsed
  • 1 can corn, drained and rinsed (1 can = 15 oz / 1.5 cups; fresh or frozen is ok too)
  • ½ cucumber, finely diced
  • ¾ cup feta, crumbled
  • 1 cup chopped of cilantro or parsley
  • ½ cups chopped celery or green onions (½ cup = about two green onions)

For the dressing:

Instructions

  1. Well, the ingredients say everything you need to know already, but let's elaborate just in case:
  2. Rinse the corn and the kidney beans.
  3. Dice up the cucumber and chop the cilantro or parsley.
  4. Then chop the green onion. So far so easy.
  5. Get a big bowl and throw in everything you rinsed and chopped. Now crumble in the feta and give it a good mix.
  6. Get a small bowl and add all the ingredients for the dressing. Stir, then taste to make sure it's fine.
  7. When approved, mix in the dressing to the salad.
  8. And there you have it, your salad is ready!

Recipe Notes

It's deffo worth mentioning that this salad tastes even better the next day!

 

IF YOU LIKED THIS RECIPE: Then check out our High Protein White Bean Salad, our Fitness Red Lentil Salad and of course our Chickpea Spinach Salad for more healthy lunch ideas!

This recipe was inspired from the kitchn.

Nutrition Facts
High Protein Kidney Bean Salad
Amount Per Serving (524 g)
Calories 552 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 9.7g 49%
Cholesterol 45mg 15%
Sodium 827mg 34%
Potassium 633mg 18%
Total Carbohydrates 61g 20%
Dietary Fiber 16.9g 68%
Sugars 7.7g
Protein 24g 48%
Vitamin A 42%
Vitamin C 37%
Calcium 42%
Iron 58%
* Percent Daily Values are based on a 2000 calorie diet.

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25 comments

  1. Ooh I love recipes like this. Actually I love all recipes that allow you to chuck the food in a box! Sometimes I violently throw it in with fury. I’m definitely gonna visit your blog from now on! Furious food + voyeur gamer = win! Love the nutrition tips too 🙂 do you have a page on Facebook!? If you do hit us up, we can connect there!

    Xox
    Amrita

    • Hi Amrita! I love the definition “voyer gamer” !! That’s me. I guess Dave plays a little every now and then on his ps3 though. But well, I have to admit that I keep myself fit when it comes to Fifa. But that’s more of a competition thing with my friends than actual gaming 😉
      Cool, let me add you on facebook!

  2. I actually really do like beans, they just REALLY DO NOT agree with me unfortunately 🙁 Doesn’t mean I cannot drool over your gorgeous dish!

  3. This salad is practically identical to one I make frequently but I can’t eat it without chopped cherry/baby tomatoes, just gives that extra tang of acidity which I think this salad needs. I normally add avocado as well but then I’m an avocado freak 🙂 Oh and I like *loads* of coriander too (sorry, cilantro to you guys in North America).

    Sometimes instead of the kidney beans I use warmed, slightly mashed spicy cajun black beans (from a Gordon Ramsay recipe) and add a sprinkle of red chili flakes – changes it entirely but still super healthy.

    Your dressing looks great – don’t usually do dressings on salads unless they’re really healthy (it just negates the benefit of the salad) but I will definitely try your one when I make this again tonight.

    • hahaha, well if you meant by “you guys” us, then it’s actually coriander too, since we’re a British/German combo 😀
      For me dressings are a must! I love how they add to the flavour. I actually think with the right dressing almost any salad is great, hahaha
      Thanks for the comment, Mike!!

  4. Lorraine Pawlivsky-Love

    Love it!!!!

  5. How long will this keep in the fridge? And is ACV a good substitute to the red wine??

    • 4-5 days easily. Actually, This salad is definitely tastier the second day! Regarding your second question: that was our mistake in the text! The red wine vinegar is not necessary at all for the salad. Sorry about the confusion, Caley!

  6. Are the calories you list on all your recipes for the whole recipe or per serving size?

  7. So as a part of new year resolution, I decided to add Salads for one of the meal every day. And this is exactly I was looking for 🙂 I love Kidney beans and guess what everything you mentioned in the recipe. So I am making this one today to eat tomorrow ( as it will taste much more yummy them ) and going to browse through your recipes now for something to cook tonight 🙂

    Do you have a facebook page to follow and get the recipes from 🙂 If yes, do add me – you will find me as Aanchal Karnwal

    • Hi Aanchal! I think your new plan sounds excellent!! I already had my salad today, with kidney beans actually 😀
      Yep, we have a Facebook page, you can easily find us by typing in “hurry the food up” into the search bar in Facebook. Other than that, we have an app now! It’s called Easy Vegetarian and it’s available for Android 🙂

  8. I am an “older” Lady, as I sit here in front of computer eating a cup full of my old recipe for Red Bean salad. Amazingly a pop up brings me here. haha Imagine the coincidence.. About the same as this, that my family ,parents included, have enjoyed for years. Except. Nothing spicy now. Just plain, red kidney beans,boiled eggs, green onion, dill relish. My dressing is simple as well. Miracle Whip, heavy pinch of sugar, tiny bit of dill pickle juice and a little bit of evaporated milk. Have eaten this since i grew teeth I think. & I am almost 80.

    • Hi Ruth, thanks for sharing the story with us. Yes, often times the best recipes are simple and straight forward. Your version sounds amazing, I have to admit! 🙂

  9. I just discovered a liking for kidney beans literally last week when I decided to be brave and threw a few on my salad in the cafe at work. I’m in my mid 40’s and just wasn’t raised eating beans so I didn’t. Now that I’m more conscious of what I eat, I’m excited about kidney beans and the huge health benefits. My question is…since I haven’t prepared them for a salad yet, how should I cook them…do you eat them straight out the can or should they at least be warmed in a pot of water? I have the same question for the corn. I love corn and enjoy that on my salad as well, but I’m not accustomed to what sounds like eating food not fully cooked.

    • Great question, Cokie! Actually, you can eat canned beans and corn without heating them up first. Just properly drain and rinse them, then they’re ready to eat 🙂 All the best!

  10. I don’t see red wine vinegar in the ingredients. The salad was good without it, but maybe I’m just not seeing it in the recipe. What quantity was used?

    • Hi John, actually we don’t use any red wine vinegar in this recipe, that’s a mistake in the text from our side. I will change it now. I’m not saying the red wine vinegar wouldn’t make it any tastier though, I’d start with 1 tbsp and work up from there 🙂

  11. How would it taste if I decide I don’t want to use dressing? Perhaps just a little olive oil and salt & pepper?

    • You could definitely give it a bash, Lisa! I haven’t tried it like that, but a good quality olive oil with s&p is often just enough on its own 🙂

  12. Hi, these recipes look amazing! Thank you for the incredible amount of content for us who’re just starting to go vegetarian.
    Any tips to a person who’s lactose intolerant? How to replace cheese and still get enough proteins? Especially after an intense workout at the gym?

    Thank you for your help and keep up the great work!

    • Hi Elisa, that’s a good question indeed. So, at the moment I’d say have a look at our vegan high protein recipes (you should be able to find a high protein recipe link in our navigation). Also, we are planning to create a proper vegan meal plan that is high in protein for download. Give us 4 more weeks and we can send it over (still prepping some vegan high protein recipes for that)

  13. I don’t want os like an idiot but, regarding the dressing, what measurement is,
    “½ lime’s juice”?

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