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There are many ways to add more protein to salads, and one of the healthiest ways is to add beans! Nutrient-dense ingredients like beans can turn a light meal into a high protein bean salad that not only packs a flavor punch, but also keeps you fueled all day.
A dense bean salad is a flavorful, nutritious meal that’s packed with essential vitamins and other important nutrients. Here are some tips on how to cook healthy meals with beans, as well as several high protein bean salad recipes you can start making today!
Why Cook with Beans?
Beans are a great addition to many salad recipes. They’re an excellent source of protein, with a flavor and texture that complement numerous salad ingredients. A staple in the Mediterranean diet, beans are a great substitute for other protein sources like meat or dairy, as they’re lower in calories and saturated fat.
Plus, not only are they a good source of plant-based protein, beans are also packed with antioxidants and folate that help keep blood pressure and cholesterol levels in a healthy range. They also have as much as 15 grams of fiber per cup, which is more than half the daily recommended amount for adults.
Adding a high-fiber, high-protein ingredient like beans to salads results in a hearty and dense salad, which helps keep you full. Additionally, eating beans helps improve good gut bacteria, which supports healthy digestion and may even help with weight loss. As a bonus, beans are an inexpensive grocery item with a long shelf life so it’s easy to always have some on hand for recipes.
How to Make a Dense Bean Salad
Making a healthy and flavorful high protein bean salad all comes down to the ingredients:
Beans: There are many types of beans you can use to create a great bean salad. Dried beans need to be cooked first, while canned and frozen beans can be enjoyed after warming on the stove or in the microwave or can even be eaten cold. Using different types of beans adds more flavor, texture and nutrition to your meal. Choose from black beans, lima beans, garbanzo beans (chickpeas), black-eyed peas, soybeans, kidney beans, navy beans, pinto beans and red beans.
Nutrient-Rich Ingredients: Adding other healthy ingredients like vegetables, grains and healthy fats can enhance not only taste, but also the nutrition in your healthy bean salad.
Add More Protein: Beans are a great source of protein, but if you really want to bulk up your salad, consider adding other protein-rich foods, such as lean chicken, low-fat cheese, hard-boiled eggs and soy products like tofu and edamame.
Toppings: Use toppings full of healthy fats in your salad, such as almonds, walnuts, avocado, pumpkin seeds or sesame seeds.
Salad Dressing: A dense bean salad often pairs well with a zesty dressing made with healthy ingredients like olive oil, vinegar or lemon juice mixed with flavorful spices. This Sesame Maple Vinaigrette and Balsamic Honey Vinaigrette pair well with bean salads. If you prefer a creamier texture, try this Green Goddess Dressing packed with iron-rich spinach and flavorful garlic.
How to Prepare Beans
Rinse fresh beans before cooking and remove any that look discolored or shriveled. Soaking beans overnight softens them and shortens the cooking time. After soaking, add beans to a pot of fresh water, boiling for about 10 minutes and then simmering until they are tender. Some beans can take 1 to 3 hours to fully cook, so using a slow cooker or pressure cooker are great options.
Canned, pre-cooked beans are a great option when you’re in a hurry, but check the ingredient label because many brands contain added salt. Rinsing and draining canned beans can help remove some of the sodium.
Dense Bean Salad Meal Prep
Meal prepping high protein salads can be tricky if you don’t want your ingredients to get soggy. Here are some tips to ensure your bean salad stays fresh:
Buy Fresh Ingredients: The fresher your ingredients for meal prep, the longer they’ll hold their flavor and texture.
Wash Vegetables: Dirt and bacteria can make vegetables spoil faster, so wash your ingredients thoroughly.
Dry Your Ingredients: Use a salad spinner, colander or paper towels to ensure ingredients are completely dry before storing them.
Pre-cook Ingredients: Cook beans, chicken, quinoa, or any other ingredients that need to be prepared ahead of time as part of your weekly meal prep.
Store Separately: Store ingredients separately in airtight containers to ensure maximum freshness.
Create Salad Jars: To meal prep bean salads to take with you on the go, layer your ingredients in airtight glass containers. Start with hearty vegetables on the bottom (cucumber, broccoli), then add ingredients in the following order: protein (beans, meat); more delicate vegetables (tomato, onion); grains (quinoa, pasta, rice); toppings (nuts, cheese); and lettuce on top. Keep dressing in a separate container until the day you plan to eat the salad.