High Protein Salad [vegetarian, vegan, super easy]

This easy-to-make high-protein salad recipe is exactly right for you if you have been looking for protein-packed salads with plant-based protein sources. Combining leafy greens with lentils, kidney beans, and a slightly spicy dressing, you get a delicious salad that works perfectly as meal prep.

As a vegan, you may have encountered the question "How do you get protein?!?" from non-vegans. It's understandable to feel a bit frustrated or annoyed by this question, but it's important to remember that the person asking may not fully understand the variety of high-protein plant-based foods available to vegans.

In fact, protein can be found in a large number of plant-based foods, and not just in animal products. This presents an opportunity to educate others and explain that there are plenty of vegan high-protein recipes out there.

Case in point: beans and lentils.

Why beans and lentils are good plant-based protein sources

Beans and lentils are excellent sources of plant-based protein, containing around 15-20 grams of protein per 100 grams when cooked, depending on the variety. They are also rich in dietary fiber, which makes them satisfying and filling.

These versatile ingredients can be used in a variety of dishes, from soups and stews to salads and veggie burgers. They are cost-effective, have a long shelf life, and can be stocked up for use whenever needed.

Incorporating beans and lentils into your diet is a great way to ensure you are getting enough protein and fiber, while also enjoying delicious and nutritious meals.

Do canned and dry beans have the same amount of protein?

Canning beans typically does not cause them to lose a significant amount of protein. The canning process involves heating the beans to high temperatures to kill bacteria and microorganisms, followed by sealing them in a can to prevent spoilage.

While this process can lead to some nutrient loss, the protein content of canned beans remains relatively stable.

However, canned beans may have a softer texture compared to dried beans. This doesn't affect their protein content but can impact the overall eating experience.

How to make this High Protein Salad

Preparing high-protein salads need not be complicated. In fact, I discovered the easiest recipe by chance. I was feeling hungry and scavenged the fridge and pantry. I found arugula, lentils, green kidney beans, and capers, which I combined to create the salad. For the dressing, I used peanut butter, caper brine, tahini, tamari, balsamic vinegar, and hot sauce.

To prepare the salad, combine the salad ingredients in a large bowl. In a separate smaller bowl, whisk together the dressing until it is creamy. Pour the dressing over the salad and mix it well to enjoy a seriously delicious meal-sized salad.

The salad is rich and tasty, and it takes only about five minutes to prepare. I was amazed at how satisfying it was.

Meal prep recommendations

Not only is it a great recipe for home snack attacks, but it is also a lovely lunch to take with you to work.

Put the salad and the bean-lentil-caper mix into a lunchbox, package the dressing separately, and off you go to school, college, or work.

There you can enjoy a fresh High Protein Salad with only the best ingredients!

Variations of this High Protein Salad

This salad recipe is versatile and offers several high-protein options. You can experiment with various ingredients to create exciting variations of this salad.

For instance, you could substitute the green kidney beans with white beans, garbanzo beans, or black beans. Alternatively, you could replace the arugula with baby spinach. Adding sunflower seeds or hemp seeds would also make a great addition. Just like fresh herbs.

You might also want to consider including crispy tofu, fresh vegetables like bell peppers, or artichoke hearts in the mix. The possibilities are endless, so don't hesitate to explore and find your favorite combination.

Other easy salad recipes to try

• Cobb Salad
• Grilled Chicken Salad
• Green Bean Salad
• Spinach Salad
• Tuna Salad

If you try my High Protein Salad, let me know how do you like it. Love seeing all your creations, just give me a tag.

Say hello on Instagram and Facebook. Take a picture, and share the fun.

Cheers, Florian.

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High Protein Salad

Yield: 4

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

My new High Protein Salad is exactly right for you, if you have been looking for healthy salad recipes and high protein recipes. Now you get them all-in-one in this vegan and gluten free recipe. All your questions about how vegans get their protein will be answered by this High Protein Salad.

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Ingredients

For the salad:

• 15 oz (400 g) canned green kidney beans (or red ones, if greens aren't available)
• 15 oz (400 g) canned lentils
• 2-3 handful arugula
• 4 Tbs capers

For the dressing:

• 1 Tbs caper brine
• 2 Tbs peanut butter
• 1 Tbs tahini
• 1 Tbs tamari
• 1 Tbs balsamic vinegar
• 2 Tbs hot sauce

Instructions

For the dressing:

1. Whisk together all ingredients in a bowl until they come together to a smooth dressing.

For the salad:

1. Mix arugula, beans, lentils, and capers. Top with dressing and enjoy!

Nutrition Information:

Yield: 4 Serving Size: 1 cup
Amount Per Serving: Calories: 69Total Fat: 0.6gSaturated Fat: 0.1gTrans Fat: 0gUnsaturated Fat: 0.4gCholesterol: 0mgSodium: 115mgCarbohydrates: 12gFiber: 0.8gSugar: 0.4gProtein: 11g

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