Quinoa White Bean Salad Recipe

5 from 6 votes

Easy Quinoa White Bean Salad with creamy lemon dressing. Packed with plant protein, fiber, iron, and magnesium, and perfect for meal prep.

Prep Time15

Cook Time15

Total Time30

Course: Main, Salad, Side Dish

Cuisine: Vegan

Diet: Gluten Free, Vegan, Vegetarian

Servings: servings

Calories: 585kcal

Author: Nisha Melvani

Equipment

Medium saucepan
Fine mesh strainer
Blender
Cutting board
Chef's knife

Ingredients

3 cups cooked white beans drained and rinsed, or 1 cup dry beans, cooked
1 ½ cups cooked quinoa or ½ cup dry quinoa, cooked and cooled
4 tablespoons green olives pitted and halved, or Kalamata olives (or to taste)
1 cup chopped red bell pepper about 1 medium-large pepper
1 cup chopped cucumber
½ cup chopped green onion about 3 medium green onions/scallions
½ cup chopped fresh parsley or a mixture of fresh herbs (mint, dill, tarragon, cilantro)
Salt and black pepper to taste

For the pumpkin seed dressing:

½ cup raw pumpkin seeds (70 grams)
⅓ cup water (80ml) plus more as needed
3 tablespoons fresh lemon juice about 1 medium lemon
Zest of 1 medium lemon
1 garlic clove
1 teaspoon Harissa seasoning or paste, or chipotle powder (optional)
1 teaspoon stone ground mustard or Dijon
1 teaspoon maple syrup or date syrup, plus more to taste
2 teaspoons extra virgin olive oil optional
¼ teaspoon salt or to taste (optional)

Optional Grated Tofu Topping:

14 to 16 ounces super firm tofu or extra firm tofu
1 ½ tablespoons tamari or soy sauce (preferably low sodium)
1 tablespoon nutritional yeast
1 teaspoon garlic powder
¾ teaspoon chipotle powder or harissa or drizzle of sriracha

Instructions

Cook the quinoa: If starting with uncooked quinoa, cook according to the package directions. Fluff it with a fork and allow it to cool completely before assembling the salad.
Make the dressing: Add the pumpkin seeds, water, lemon juice, lemon zest, garlic, harissa seasoning, Dijon mustard, maple syrup, olive oil (if using), salt, and black pepper to a high-speed blender. Blend until smooth and creamy. Alternatively, use an immersion blender and a tall, narrow container.
Adjust the consistency: Add more water, 1 tablespoon at a time, and blend again until the dressing is creamy but pourable. Keep it relatively thin—it will thicken as it sits and should be loose enough to easily coat the beans and quinoa.
Assemble the salad: Add the white beans, quinoa, olives, red bell pepper, cucumber, green onion, and parsley to a large bowl.
Dress: Pour over the desired amount of creamy lemon-harissa pumpkin seed dressing. Toss gently until everything is evenly coated.
Finish: Add freshly ground black pepper and adjust the salt, lemon juice, and harissa seasoning to taste.
Optional for grated tofu topping: Preheat the oven to 350ºF (175ºC). Grate the tofu. Toss with optional drizzle of oil, plus tamari, nutritional yeast, garlic powder, and chipotle powder, and spread on a lined baking sheet. Bake for about 30 minutes, tossing halfway, until golden and crispy.
Sprinkle over the salad before serving, or portion into meal-prep containers for extra protein.

Video

Notes

Nutrition Facts: The nutrition information includes grated tofu topping. Nutrition facts without tofu: 409 kcals, 23 grams protein, 14 grams fiber, 60 grams carbohydrate, 10 grams fat.

Easy Creamy Dressing. Pumpkin seeds continue to absorb liquid after blending. The dressing should pour easily. Blender tip: If you're not using a high-speed blender, soak the pumpkin seeds in warm-to-hot water for 15 to 20 minutes, then drain. Blend in a regular blender or use an immersion blender in a tall, narrow container until smooth and creamy.

For grab-and-go lunches: Meal prep in layers. Assemble the salad in four individual meal-prep containers. Add the dressing first, followed by the white beans and quinoa, then the olives, bell pepper, cucumber, green onion, and parsley. Add the grated tofu topping last, if using. Toss just before serving.

For the freshest texture, keep the dressing and cucumber separate and add them just before serving.

Nutrition