High Protein White Bean Salad (10 Min, Vegan)

High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Easy to make in under 10 minutes. | hurrythefoodup.com


Fed up of eating salad but never being satisfied? Feel like you’ve barely eaten anything and your stomach is still growling away?

We’re here to change that with another beefy salad (that doesn’t involve beef).

In fact it doesn’t involve any animal at all – this is a pure vegan meal. It’s tasty and nutrient rich and hits all the right spots.

Thanks to that mix of light, crunchy pepper offset by heavy soft beans and a bit of whole wheat bread you get a meal that fills you up whilst providing you with all the essential amino acids and nutrients in one go.

Health Benefits – White Bean Salad

It’s not always easy to eat vegan and get all the things for your diet (in a tasty way at least) but this recipe has it all.

It’s high in fiber – which protects you against strokes, diabetes and heart disease (Friendly Fiber) and more besides.

It’s packed with vitamins that you normally find in meat and fish (such as B6 – which helps red blood cell growth and can even fight cancer), as well as vitamins A, C, E, and B2.

On top of that you get the essential amino acids – so called because our body can’t produce them.

They’re the building blocks of protein and we’ve gotta get them into our system one way or another. Red meat is normally a good source – but it outweighs the pros with some very serious cons.

Want more? How about magnesium, iron, calcium and over 20 grams of protein? Still not enough?

Fine. Have some kalium and folic acid as well. There. Told you it was good for you 😀

4.41 from 5 votes
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Crazy Quick White Bean Salad

High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes.

Course Salads
Cuisine Vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 servings
Calories 389 kcal
Author HurryTheFoodUp

Ingredients

Optional:

  • 1 small handful fresh cilantro / coriander

Instructions

  1. Wash the beans and let water drain.

  2. Dice onion into small pieces.

  3. Wash bell pepper, cut into small pieces as well.

  4. Add parsley and cilantro.

  5. Cut the dried tomatoes in small strips.

  6. Throw everything into a big bowl, add the olive oil, lemon juice and finish it off with some salt and pepper.

  7. Add some toasted whole wheat bread.

Recipe Notes

Adapted from Attila Hildmann

Nutrition Facts
Crazy Quick White Bean Salad
Amount Per Serving
Calories 389 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 3.1g 16%
Sodium 227mg 9%
Potassium 1107mg 32%
Total Carbohydrates 40g 13%
Dietary Fiber 15.1g 60%
Sugars 13g
Protein 11.5g 23%
Calcium 11%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.

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17 comments

  1. I am sure I would love this salad. I am very much passionate when it comes to salad and I love making it as well.

  2. This recipe is what I am looking for. I was always wondering how can I make beans exciting. Now, I have a new option. Thank you for sharing!

  3. Lynette McCarthy

    I’m looking forward to making this. I love salads and love making them.

  4. Should there be cilantro in this? The instruction say to add cilantro and parsley, but the ingredients only show parsley. I don’t think cilantro would be very good in this.

    • Hey Mike! Thanks for pointing it out. There is indeed cilantro in the recipe – and it’s delicious! I’ve added it back in to the ingredients list (we must’ve have lost it when we changed our blog). Give it a go 😉

  5. In fact it’s so good with cilantro I’ve gotta give it 5 stars again 😀

  6. Gotta say – thanks a bunch for showing this lifelong vegetarian that there are more options than the unhealthy favorites (enchiladas, etc. etc.). I am trying your high protein meal plan, and just wish there was a week 2 version to alternate more recipes in! So delicious.

    • Hi Milan! Thanks a ton for your positive feedback on the meal plans. Interestingly enough we get the feedback quite often so that we really consider creating some more meal plans. Can I ask you how you would imagine the second meal plan? Would you like a batch of completely new recipes or do you think it’s better to add only say 50% new recipes? For us it’s important the meal plans are practical. Maybe too many new recipes is a bit of an overload?
      Thanks!

  7. I am going to give this a try! I have High Cholesterol and hope this will be a good hearty meal for me!

  8. How much protein is actually in this? Description says over 20g but nutrition facts say 9.9g per 2 servings, so about 4.5-5g per one serving. Looks really good just wanna know the correct macro count

    • Hi Veronica, yes, good catch. I’ve just run through the data again and updated the nutritonal card: the whole recipe is about 23g protein, and each serving is about 11.5g. I hope that helps with your calculations. Yes, I’ll vouch for the taste of this one 😀

  9. made this recipe for a high-fiber vegetarian potluck. There was not a Bean left in my serving dish! Used fresh tomatoes because I didn’t have the other and left out the cilantro. They loved it

  10. How many servings in recipe?

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