High Protein White Bean Salad

Elevate your healthy eating game with this High Protein White Bean Salad—a vibrant, flavor-packed dish that’s as nourishing as it is delicious. Perfect for meal prep or a quick side, this no-cook recipe combines tender white beans, juicy cherry tomatoes, crisp cucumber, and zesty red onion with a tangy homemade dressing made from olive oil, lemon juice, Dijon mustard, and a hint of maple syrup. Fresh parsley adds a burst of herbal freshness, while a touch of garlic and black pepper round out the flavors. Ready in just 15 minutes, this protein-rich, plant-based salad is naturally gluten-free, vegan, and ideal for busy weeknights or light, refreshing lunches. Serve chilled or at room temperature for a satisfying dish that’s full of wholesome goodness!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cups canned white beans (e.g., cannellini or great northern beans)
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.25 cup red onion
• 2 tablespoons fresh parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup or agave
• 1 clove garlic
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse and drain the canned white beans thoroughly under cold water. Set aside.

Step 2

Halve the cherry tomatoes and add them to a large mixing bowl.

Step 3

Dice the cucumber into small, bite-sized pieces and add to the bowl.

Step 4

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

Step 5

Mince the fresh parsley and sprinkle it over the other ingredients.

Step 6

In a small bowl or jar, combine the olive oil, lemon juice, Dijon mustard, maple syrup or agave, and minced garlic. Whisk or shake well to create a smooth dressing.

Step 7

Season the dressing with sea salt and black pepper, adjusting to taste if needed.

Step 8

Pour the dressing over the white beans and vegetables in the large mixing bowl.

Step 9

Gently toss all the ingredients together until the beans and vegetables are evenly coated with the dressing.

Step 10

Taste and adjust seasoning with additional salt or pepper if necessary.

Step 11

Serve the salad immediately or refrigerate for about 15-30 minutes to allow the flavors to meld together. Enjoy!

Nutrition Facts

Serving size	967.8 grams (967.8g)

Amount per serving	% Daily Value*
Calories	827

Total Fat 45.60g	58%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 2410mg	105%
Total Carbohydrate 84.30g	31%
Dietary Fiber 26.20g	94%
Total Sugars 17.50g
Protein 25.90g	52%

Vitamin D 0IU	0%
Calcium 307mg	24%
Iron 9mg	52%
Potassium 1944mg	41%

*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: 48.2%

Protein: 12.2%

Carbs: 39.6%