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high-protein salads
Elle

Dense Bean Salad Recipe

This dense bean salad recipe is a vibrant, protein-rich vegan dish packed with fiber and fresh vegetables. Perfect for healthy meal prep, this colorful salad is easy to make, gluten-free, and bursting with Mediterranean flavor.
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Prep Time 10 minutes
Cook Time 0 minutes
Resting Time 0 minutes
Total Time 10 minutes
Servings: 4 Servings
Course: Healthy Recipes
Cuisine: Mediterranean
Calories: 390
Ingredients Equipment Method Notes

Ingredients
  

  • 1 can garbanzo beans drained, rinsed, and dried
  • 1 can navy beans drained, rinsed, and dried
  • 1 small red onion diced (about ¾ cup)
  • 2 small bell peppers diced (red, orange, or yellow)
  • ½ English cucumber diced
  • ½ cup Kalamata olives pitted and sliced
  • 6 ounces vegan feta cheese crumbled (such as Violife)
  • Fresh parsley stems removed and finely chopped
  • ¼ cup extra virgin olive oil
  • Juice of one lemon about 3 tablespoons
  • 1 tablespoon maple syrup
  • 1 teaspoon dijon mustard
  • 3 large garlic cloves pressed or minced
  • ½ teaspoon fine salt
  • ½ teaspoon dried oregano

Equipment

  • Large mixing bowl
  • Can opener
  • Strainer or colander to rinse beans
  • Cutting board
  • Chef’s knife
  • Measuring spoons
  • Wooden spoon or salad tongs
  • Citrus juicer (optional)
  • Salad container or storage bowls for meal prep

Method
 

  1. Chop the red onion, bell peppers, and cucumber into small, uniform pieces for a balanced texture
  2. Slice the pitted Kalamata olives and crumble the vegan feta cheese for even distribution
  3. Drain and rinse both the garbanzo and navy beans thoroughly, then pat them dry to avoid sogginess
  4. Add all the chopped vegetables, olives, cheese, and beans to a large mixing bowl
  5. In a small bowl, whisk together olive oil, lemon juice, maple syrup, mustard, garlic, salt, and oregano to create a vibrant vinaigrette
  6. Pour the dressing over the salad ingredients and toss thoroughly to combine
  7. Serve the dense bean salad immediately or refrigerate in airtight containers for meal prep
  8. This high-protein salad stays fresh for up to five days and improves in flavor as it rests

Notes

Use avocado instead of feta for a dairy-free creamy version of this dense bean salad recipe
Add grilled tofu or tempeh for an extra protein boost to this fiber-rich meal
Swap lemon juice with lime for a tangy, Southwest-style variation
Store dressing separately to keep vegetables crisp during meal prep