High Protein Dense Bean Salad

Bursting with vibrant colors and robust flavors, this High Protein Dense Bean Salad is the ultimate nutrient-packed dish for healthy meal prep or satisfying lunches. Featuring a trio of protein-rich beans—chickpeas, black beans, and kidney beans—this salad is complemented by the crisp crunch of red and yellow bell peppers, the sharpness of red onion, and the freshness of chopped parsley. A tangy dressing made with olive oil, lemon juice, and a hint of Dijon mustard ties everything together, while optional crumbled feta cheese adds a creamy, salty touch. Ready in just 20 minutes with no cooking required, this easy-to-make bean salad is high in protein, brimming with fiber, and perfect for vegetarians or anyone seeking a hearty, wholesome dish. Enjoy it as a standalone meal or a flavorful side—served cold or at room temperature, it’s as versatile as it is delicious!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 15 ounces canned chickpeas
• 15 ounces canned black beans
• 15 ounces canned kidney beans
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 medium red onion
• 0.5 cup parsley
• 0.5 cup feta cheese (optional)
• 0.25 cup olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 2 cloves garlic
• 1 teaspoon dijon mustard
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Drain and rinse the canned chickpeas, black beans, and kidney beans thoroughly to remove any excess sodium and place them in a large mixing bowl.

Step 2

Chop the red and yellow bell peppers into small, bite-sized pieces and add them to the bowl with the beans.

Step 3

Finely dice the red onion and add it to the bowl.

Step 4

Chop the parsley finely and add it to the mixture.

Step 5

If using, crumble the feta cheese and gently fold it into the salad.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dijon mustard, salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the bean and vegetable mixture and toss everything together until well combined.

Step 8

Let the salad sit for at least 10 minutes to allow the flavors to meld together before serving.

Step 9

Serve the salad cold or at room temperature. Enjoy your high protein dense bean salad!

Nutrition Facts

Serving size	2069.4 grams (2069.4g)

Amount per serving	% Daily Value*
Calories	2458

Total Fat 94.40g	121%
Saturated Fat 28.70g	144%
Polyunsaturated Fat 6.10g
Cholesterol 107mg	36%
Sodium 6421mg	279%
Total Carbohydrate 299.10g	109%
Dietary Fiber 95.30g	340%
Total Sugars 27.40g
Protein 111.90g	224%

Vitamin D 0IU	0%
Calcium 1220mg	94%
Iron 34mg	187%
Potassium 5717mg	122%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.1%

Protein: 17.9%

Carbs: 48.0%