Protein-Packed Dense Bean Salad
Looking for a high-protein, nutrient-dense meal that keeps you full and supports your health? This Protein-Packed Dense Bean Salad is packed with plant-based protein, fibre, and essential nutrients to help balance blood sugar, support digestion, and provide steady energy throughout the day.
Made with a combination of marinated beans, fresh vegetables, and a zesty dressing, this salad is easy to prepare, meal-prep friendly, and incredibly satisfying. Whether you enjoy it as a main dish or a side, it’s a simple way to add more protein and fibre to your diet.
Ingredients (Serves 4)
Salad:
1 can (400g) chickpeas, drained and rinsed
1 can (400g) black beans, drained and rinsed
1 can (400g) kidney beans, drained and rinsed
½ cucumber, diced
½ cup (75g) cherry tomatoes, halved
¼ red onion, finely chopped
2 tablespoons fresh parsley, chopped
2 tablespoons olives, sliced
¼ cup (30g) crumbled feta (optional)
Dressing:
2 tablespoons olive oil
Juice of 1 lemon
1 clove garlic, minced
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon chilli flakes (optional)
How to Make It
In a large bowl, combine the beans, cucumber, tomatoes, red onion, parsley, olives, and feta.
In a separate bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper, and chilli flakes.
Pour the dressing over the salad and mix well.
Let it marinate for at least 15 minutes before serving.
Why This Salad is a Great Choice
High in protein – Supports muscle health and hormone balance.
Blood sugar-friendly – Rich in fibre and slow-digesting carbohydrates.
Meal-prep friendly – Stays fresh in the fridge for up to four days.
Gut health support – Packed with plant-based fibre for healthy digestion.
This nutrient-dense salad is a fantastic way to keep energy levels steady, support digestion, and nourish your body with essential vitamins and minerals. Enjoy it on its own or pair it with lean protein like chicken, tofu, or eggs for an extra protein boost.
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Macro Breakdown (Per Serving)
Calories: ~320
Protein: 16g
Carbohydrates: 42g
Fibre: 12g
Fats: 10g