3 High-Protein Dense Bean Salad Recipes
Recipe Overview
Overview
These three high-protein dense bean salads are not just a trend; they are a delicious way to enjoy nutritious meals. The first salad features a delightful chimichurri dressing that complements the creamy pinto and garbanzo beans perfectly. The marinated flank steak adds a savory touch, making it a satisfying option for lunch or dinner.
Next up is the Supreme Pizza salad, which captures all the flavors of a loaded pizza in a healthy bean salad format. With ingredients like pepperoni, mozzarella, and fresh vegetables, it’s a fun twist that kids will love in their lunchboxes. The use of heirloom tomatoes and olives adds a burst of flavor and color.
Finally, the Thai chopped chicken salad brings a refreshing crunch with cabbage, cucumbers, and a zesty peanut dressing. This salad is not only filling but also packed with vibrant flavors that make it a standout choice for summer gatherings. Each recipe is easy to prepare and can be customized based on your preferences, making them perfect for meal prep or potlucks.
Recipe Details
Steps & Tips
Select pinto beans and garbanzo beans for the salad.
Drain and rinse the beans before using.
Cook marinated flank steak in a hot skillet.
Tip: Marinate flank steak overnight for better flavor.
Chop roasted red peppers, red onion, and cheese.
Tip: Pack the salad with different textures and colors for visual appeal.
Mix red wine vinegar, lemon, garlic, crushed red pepper, oregano, salt, and olive oil.
Tip: Taste the dressing before adding it to ensure it's to your liking.
Let the cooked steak rest for about 5 minutes.
Slice and dice the steak into bite-sized pieces.
Add steak and dressing to the salad components.
Tip: Let the beans absorb the dressing for enhanced flavor.
Begin preparing the Supreme Pizza bean salad.
Use calini beans and garbanzo beans for this salad.
Cut heirloom and sundried tomatoes in half or quarters.
Add mini mozzarella balls to the salad.
Tip: Drain off some marinade to avoid excess liquid in the salad.
Incorporate olives, bell peppers, and onions.
Mix all salad components together.
Blend sundried tomatoes, garlic, white wine vinegar, salt, pepper, crushed red pepper, and oregano.
Tip: Use the oil from sundried tomatoes for added flavor in the dressing.
Drizzle olive oil into the dressing while blending.
Tip: Make the dressing tangier to balance rich ingredients.
Adjust seasoning in the dressing as needed.
Begin preparing the Thai chopped chicken bean salad.
Chop green cabbage for the salad base.
Dice seedless cucumber for the salad.
Chop cilantro and green onions.
Add matchstick carrots to the salad.
Seed and chop jalapeno for heat.
Incorporate rotisserie chicken into the salad.
Add chopped peanuts for crunch.
Tip: Grate ginger for a smoother incorporation into the dressing.
Tip: Add peanut butter for a savory and creamy flavor.
Tip: Drizzle honey for a touch of sweetness in the dressing.
Mix rice vinegar, lime juice, grated ginger, garlic, peanut butter, and soy sauce.
Drizzle dressing over the salad and mix well.
Ingredients
Ingredient: Peanuts
→ Substitution: Sunflower Seeds
Ingredient: Dairy
→ Substitution: Nutritional Yeast
Nutrition
Skill Level
Frequently asked questions
Below you will find answers to the most common questions about this recipe.
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Interesting Tidbits
- •Dense bean salads are a trendy way to incorporate more plant-based proteins into your diet.
- •Using a variety of beans adds different textures and flavors to the salad.
- •Marinating steak overnight enhances its flavor and tenderness.
- •Chimichurri sauce is a fresh herb-based dressing that pairs well with grilled meats.
- •Adding nuts or seeds can provide extra crunch and nutrition to salads.
