Protein Bean Salad

Here's your new go-to Protein Bean Salad! Made with the three highest-protein legumes-white beans, lentils, and edamame-this salad is perfect for meal prep and packed with plant-based power. The vibrant green hemp seed dressing is rich in protein, fiber, and essential nutrients. It will keep you full and energized all week.

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Enjoy it as a hearty side or a satisfying main-this salad has everything you need for a nutritious, easy-to-prep meal!

This Protein Bean Salad recipe was inspired by the Dense Bean Salad and my High-Protein Chickpea Quinoa Salad.

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👩🏼‍🌾 Ingredients & Health Benefits
🫘 Substitutions
📖 How to Make Protein Bean Salad
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Nisha's Cookware and Products
🥗 Related Recipes
🫙 More Dressings
👩🏽‍🍳 Made this recipe?
Protein Bean Salad
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Lentils, white beans, edamame, red bell pepper, green cabbage, cucumber, hemp hearts, sun-dried tomatoes, artichoke hearts, capers, and red onion.

Edamame: A cup (160 grams) of cooked edamame provides around 18.5 grams of protein and 8 grams of fiber.
Lentils: A cup (200 grams) of cooked lentils provides around 18 grams of protein and 16 grams of fiber.
White Beans (Great Northern): A cup (177 grams) of cooked white beans provides around 15 grams of protein and 14 grams of fiber.
Capers (optional) - A concentrated source of the flavanol, quercetin, which is a natural senolytic compound. A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases.
Red onion: Boasts anti-blood clotting abilities, increases the absorption of iron and zinc when added to a meal, and so much more! (Note: The antiplatelet activity in onions is lost with cooking.)
Sun-Dried Tomatoes: Lycopene, a powerful antioxidant found in tomatoes, has been linked to various longevity benefits, including reduced risks of certain cancers and improved heart health. While lycopene from foods like tomatoes may offer protective effects, high-dose supplements have not shown the same benefits and may even carry risks. Sun-dried tomatoes are an excellent source, with 12 times the concentration of lycopene compared to raw tomatoes, making them an ideal addition to a longevity-focused diet. It's recommended to get lycopene through whole foods rather than supplements for the best health outcomes.

For the hemp seed dressing:

Nutritional yeast, chives, hemp hearts, parsley, mellow miso, lemon, garlic, and red wine vinegar.

Hemp hearts add heart-healthy fats and protein.
Nutritional yeast adds a rich, savory, cheese-like flavor and helps thicken dressings. If you're looking to boost your B vitamin intake, opt for fortified nutritional yeast, which often includes B12-especially important in plant-based diets.
Chives and parsley or fresh herbs you have on hand.
Miso adds gut-health benefits and a bold umami flavor.
Garlic boosts iron absorption from your meal even in the face of phytates.
Red wine vinegar can reduce blood sugar spikes by about 20%.
Date syrup is optional. Add to taste.

See the printable recipe card below for quantities.

🫘 Substitutions

Legumes - substitute with an equal amount of beans or lentils of your choice
Cucumbers - add these for serving or omit them entirely for meal prepping
Red onion - use shallots instead
Capers - substitute with olives as desired
Cabbage - use red cabbage for the most antioxidants (red cabbage may contain eight times more antioxidants than green)
Dressing- substitute with a different Healthy Dressing as desired

For more healthy salads, visit my Vegan Salad Recipes page.

📖 How to Make Protein Bean Salad

This is an overview. The full recipe is at the bottom of the post.

Chives, miso, nutritional yeast, garlic, hemp hearts, and lemon juice in a blender.

Make the dressing: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, and water to the canister of a blender.

Green dressing in the canister of a blender.

Blend on high until smooth.

White beans, lentils, edamame, red bell pepper, artichoke hearts, cucumber, capers, sun-dried tomatoes and hemp seed dressing mixed in a white bowl.

Combine: Place the red onion, bell pepper, capers, sun-dried tomatoes, artichoke hearts, cabbage, white beans, edamame beans, lentils, cucumber, and parsley into a large bowl. Add two-thirds of the dressing and mix to combine. Add more dressing as desired.

For meal prep: Use three to four (24 to 32-ounce) jars with tight-fitting lids. Add one-third of the dressing to each jar followed by the bell peppers, red onion, artichoke hearts, cabbage, sun-dried tomatoes, capers, edamame, white beans, and lentils. Omit the cucumber if stored overnight.

✔️ Expert Tips

Cook the lentils until al dente. Do not overcook them or the salad will become mushy.
Dressing: Substitute with a different Healthy Dressing as desired.
Meal prep: Omit the cucumbers if stored overnight. Add them for serving as desired.
Storage: Refrigerate leftover Protein Bean Salad in an airtight container for up to 3 days.

🙋🏽‍♀️ Recipe FAQs

What is a good substitute for Puy lentils?

Green, brown, or French lentils work well in this recipe as they have a firmer texture similar to Puy lentils. Avoid using red lentils, as they tend to become mushy when cooked.

Do beans reduce the risk of heart disease?

While soybeans have been FDA-approved for their heart-health claims, research shows that other beans may be even better for heart health. A Tulane study found that non-soy legumes, like lentils, navy beans, and pintos, reduced LDL (bad) cholesterol by an average of eight points, double the four-point reduction seen with soybeans. This cholesterol-lowering effect is significant, as LDL cholesterol is the #1 risk factor for heart disease. So, although soy dominates the ads, all beans support heart health-and some may be twice as effective!