How much protein is in a dense bean salad?

The protein content in a dense bean salad varies based on the ingredients, but a well-balanced version with chickpeas, lentils, black beans, and tofu typically delivers 20–30 grams of protein per serving . For example, 1 cup of lentils has 18g, and adding ½ cup of tofu and seeds can push the total even higher.

Are dense bean salads actually healthy?

Yes— dense bean salads are incredibly healthy . They’re rich in plant-based protein, fiber, vitamins, and minerals , while being low in saturated fat and cholesterol-free. The combination of legumes and veggies makes them heart-healthy, gut-friendly, and great for managing blood sugar and weight.

What kind of beans are highest in protein?

The highest protein beans include: Soybeans (Edamame) – 29g per cup Lentils – 18g per cup Black Beans – 15g per cup Chickpeas – 14.5g per cup Kidney Beans – 13g per cup These varieties are ideal for building a protein-dense salad .

Is bean salad high in protein?

Yes, a well-prepared bean salad is high in protein , especially when combining multiple legumes like black beans, lentils, and chickpeas. Add-ins like tofu, quinoa, or seeds can boost the protein count significantly. It’s one of the best plant-based meal options for meeting daily protein needs.

High Protein Dense Bean Salad – Best 30g+ Plant Meal

Description

This high protein dense bean salad is a hearty, plant-based recipe packed with over 30g of protein per serving. Made with a mix of black beans, lentils, chickpeas, tofu, and fresh vegetables, it’s perfect for meal prep, weight management, or clean eating. Refreshing, satisfying, and easy to customize, this salad is a go-to for vegans and protein lovers alike.

Ingredients

1 cup lentils
1 cup black beans
1 cup chickpeas
½ cup tofu, ½ red onion
1 red bell pepper1 carrot
½ cucumber, parsley, cilantro
2 tbsp pumpkin seeds
1 tbsp olive oil, lemon juice, Dijon mustard

Cook Mode Prevent your screen from going dark

Instructions

Rinse and prep all beans and tofu.
Chop vegetables and herbs.
Whisk dressing ingredients.
Combine everything in a large bowl.
Chill for 30 minutes before serving.

Notes: Vegan, gluten-free, high fiber, ideal for meal prep.

Prep Time: 15 minutes
Category: High Protein Meals
Cuisine: Mediterranean / American Fusion