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–+ servings
Dinner, Lunch

Dense Bean Salad

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This simple Dense Bean Salad is packed with protein and health benefits. Featuring a mix of beans and crunchy veggies, this flavorful salad is tossed with a Mediterranean dressing. It's perfect for weeknight dinners, quick lunches, summer cookouts, and meal prep!
10 minTotal
4servings
High protein dense bean salad ready to eat as a healthy vegetarian side dish or main
Balanced 268 kcal
Protein 21% 14g
Carbs 41% 29g
Fat 38% 12g
Print Recipe 4
Ingredients Steps Nutrition
  • 1 cup (160 g) navy beans cooked or canned and rinsed
  • 1 cup (160 g) chickpeas cooked or canned and rinsed
  • ¾ cup (150 g) tomatoes diced
  • ⅓ English cucumber sliced
  • ¼ small onion thinly sliced
  • ¾ cup (180 g) cottage cheese full fat recommended
  • 2 tbsp pumpkin seeds optional
  • ½ diced avocado optional

Mediterranean Dressing

  • 1 tbsp extra virgin olive oil
  • ½ tbsp lemon juice or red wine vinegar
  • ½ tsp honey or maple syrup
  • ½ tsp dried oregano
  • ⅓ tsp garlic powder
  • ¼ tsp sea salt or more to taste
  • ¼ tsp black pepper or more to taste

Make the dressing

  • In a small bowl, whisk olive oil, lemon juice (or vinegar), honey (or maple syrup), dried oregano, garlic powder, salt, and pepper.

Prep the bean salad

  • Rinse and drain the beans and chickpeas if using canned. Dice tomatoes, slice cucumber and sliced onion thin.
  • In a large bowl, combine white beans, chickpeas, diced tomatoes, sliced cucumber, and sliced red onion. Stir in the cottage cheese for creaminess and extra protein.
    Mixed beans and vegetables in a bowl, ready to mix into a high protein salad
  • Pour the dressing over and toss to coat.
    Beans and vegetables after mixing, ready to add Mediterranean salad dressing
  • For the best flavor, cover the bowl and refrigerate the bean salad for 30 minutes. Or serve immediately.
  • If desired, top with pumpkin seeds and diced avocado just before serving.
268 kcal
Protein 21% 14g
Carbs 41% 29g
Fat 38% 12g

Per serving, estimated automatically, not a substitute for professional dietary advice.

Storage Directions
  • To store – After mixing, transfer the bean salad to an airtight container and refrigerate for up to 4 days. Just give it a good stir before serving, and if necessary mix with a drizzle of olive oil.
  • To freeze – As they don't thaw well, freeze it without the cucumber, cottage cheese, and dressing. Portion it into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge, then stir in fresh cucumber, cottage cheese and dressing before serving.
Nutritional Values
  • Nutritional values are approximations, and they may vary based on ingredients used. For accuracy, calculate your own.
  • Nutritional values include pumpkin seeds, avocado, and dressing.