High Protein Bean Salad Bowl - Fresh, Filling, and Easy to Make
High protein bean salad bursting with fresh flavor and satisfying texture. A wholesome, easy recipe perfect for lunches or sides.
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) kidney beans or cannellini beans, drained and rinsed
- 1 cup cooked quinoa or brown rice (optional but adds extra heft)
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 medium cucumber, diced
- 1 ripe avocado, diced
- ¼ cup chopped fresh cilantro or parsley
- ¼ cup crumbled feta or dairy-free feta (optional)
- 2 tablespoons roasted pumpkin seeds or sunflower seeds
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lime juice (or lemon)
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon maple syrup or honey
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
Instructions
- Prep the beans: Rinse and drain all beans well. This removes excess sodium and helps the dressing stick better.
- Make the dressing: In a small bowl or jar, whisk together olive oil, lime juice, red wine vinegar, Dijon, garlic, maple syrup, cumin, smoked paprika, salt, and pepper until smooth.
- Chop the veggies: Halve the tomatoes, dice the bell pepper and cucumber, and finely chop the red onion and herbs.
- Combine the base: In a large bowl, add the beans and cooked quinoa or brown rice if using. Pour in half the dressing and toss gently to coat.
- Add the crunch and color: Fold in tomatoes, bell pepper, cucumber, red onion, and herbs. Add more dressing as needed so everything is lightly coated.
- Finish and season: Gently fold in avocado, feta (if using), and seeds. Taste and adjust salt, pepper, or lime juice. You want bright, balanced flavors.
- Serve: Spoon into bowls and enjoy as is, or chill for 20–30 minutes to let the flavors meld.
