High Protein White Bean Salad (10 Min, Vegan)
- Updated on Oct 31, 2014
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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
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 😀
Ingredients
- 1.5 cups white beans, cooked (1 can = 15.5 oz / 435 g)
- ½ red onion
- 4 sun-dried tomatoes in oil
- 1 bell pepper, red
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 small handful parsley, fresh
- 1 small handful cilantro/coriander, fresh
- Salt and pepper to taste
Optional:
- 2 slices wholegrain bread
Instructions
- Wash the beans and let water drain.1.5 cups white beans, cooked
- Dice onion into small pieces.½ red onion
- Wash bell pepper, cut into small pieces as well.1 bell pepper, red
- Add parsley and cilantro.1 small handful parsley, fresh, 1 small handful cilantro/coriander, fresh
- Cut the dried tomatoes in small strips.4 sun-dried tomatoes in oil
- Throw everything into a big bowl, add the olive oil, lemon juice and finish it off with some salt and pepper.1 tbsp olive oil, 1 tbsp lemon juice, Salt and pepper to taste
Optional:
- Add some toasted wholemeal bread.2 slices wholegrain bread
NOTES
- Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
- Please note: The nutritional information does includes wholemeal bread.
Nutrition
Comments
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25 comments
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.
Give it a try, I’m sure you’ll like this one 🙂
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!
Glad we could helo out Caroline! Hope you enjoy the recipe 😀
Hi.
Are the white beans butter beans?
Thank you
Good question Christine! Butter beans (or lima beans) is a type of white beans. But in this recipe and most other we use Cannellini beans. They can also be referred to as White Kidney Beans. Meatier, they have a nutty, earthy flavor and tender flesh. They retain their shape and texture well, so they’re perfect to use in salads, soups, stews, and chili.
I’m looking forward to making this. I love salads and love making them.
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 😉
In fact it’s so good with cilantro I’ve gotta give it 5 stars again 😀
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!
I am going to give this a try! I have High Cholesterol and hope this will be a good hearty meal for me!
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 😀
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
Haha cool, Kay! That’s a success story if ever I heard one 🙂
How many servings in recipe?
This is one big serving if you have it as a workout meal, but in general it’s two servings
The recipes are great – really enjoying them – just one observation:
It seems like in the nutrition calcs for this recipe and others where canned ingredients are used (e.g. Spicy Black Bean Soup) that you are using the can weight, not the net (tare) weight of the ingredient, in this case beans.
A 435g can of beans, drained, has about 240g of beans.
The only way I can get the numbers to add up to yours are by using the can weight. When I use the actual weight of the ingredient, the macros are significantly less.
Am I missing something?
Hi Axel, thanks for pointing that out! I’ve updated it now, and it will show the info for 240g beans. Please note the updated calories also includes the bread 🙂
This is a great recipe, but one whole red onion in this is way too much for my tastebuds. I’ve made it twice so far and I keep using less red onion each time … just my two cents.
You’re right, half an onion should do absolutely fine here! Just updated 🙂
Thank you Darcie!
Can this salad be made in bulk and stored in the fridge for several days? It’d definitely help with my diet
Yes, definitely! I’d say up to 3 days is fine. 🙂