How much protein is in dense bean salad?

The protein content of a vegan protein dense bean salad varies depending on your ingredients, but on average, a single serving (about 1½ to 2 cups) delivers 20 to 25 grams of protein . Combining chickpeas, black beans, edamame, hemp seeds, and roasted chickpeas ensures you're getting both quality and quantity when it comes to plant-based protein.

Is bean salad a good source of protein?

Absolutely. Bean salad is a fantastic source of plant-based protein. While beans like chickpeas and black beans are naturally rich in protein, adding high-protein ingredients like hemp seeds, edamame, and tahini elevates the protein profile of your salad, making it suitable for athletes, active individuals, and anyone pursuing a high-protein vegan diet.

Are dense bean salads actually healthy?

Yes, dense bean salads are extremely healthy. They are high in fiber, packed with plant-based protein, loaded with essential vitamins and minerals, and provide heart-healthy fats when paired with ingredients like hemp seeds and tahini. Additionally, they're low in saturated fat and cholesterol-free, making them a smart choice for overall wellness.

How do vegans add protein to salad?

Vegans can easily boost the protein in their salads by incorporating a variety of ingredients, such as: Legumes (chickpeas, black beans, edamame) Seeds (hemp, chia, sunflower) Nuts (almonds, walnuts, cashews) Grains (quinoa, farro) Tofu or tempeh Nutritional yeast These components not only add protein but also enhance flavor, texture, and nutritional value.

How do plant-based eaters get enough protein?

Plant-based eaters get enough protein by consuming a variety of protein-rich foods throughout the day. Key sources include legumes, nuts, seeds, whole grains, soy products (tofu, tempeh, edamame), and vegetables. Combining these foods ensures they obtain all essential amino acids needed for muscle maintenance, energy, and overall health. Check out ultimate guide to the perfect breakfast burrito for another high-protein plant-based meal idea.

Vegan Protein Dense Bean Salad – The Best High-Protein Vegan Recipe

Name: Vegan Protein Dense Bean Salad with High-Protein Add-Ins
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: Vegan
Ingredients: 1 (15 oz) can chickpeas, drained and rinsed; 1 (15 oz) can black beans, drained and rinsed; 1 cup shelled edamame (cooked or thawed); 1/3 cup toasted hemp seeds; 1 cup roasted chickpeas; Optional Additions:; 1/2 cup cherry tomatoes, halved; 1/2 cup diced cucumber; 1/2 cup diced bell peppers; For the Tahini Dressing:; 2–3 tablespoons tahini; 2 tablespoons lemon juice; 2–3 tablespoons water; 1 clove garlic, minced; 1 teaspoon maple syrup (optional); Salt & pepper to taste

Ingredients

Scale

1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can black beans, drained and rinsed
1 cup shelled edamame (cooked or thawed)
1/3 cup toasted hemp seeds
1 cup roasted chickpeas
Optional Additions:
1/2 cup cherry tomatoes, halved
1/2 cup diced cucumber
1/2 cup diced bell peppers
For the Tahini Dressing:
2–3 tablespoons tahini
2 tablespoons lemon juice
2–3 tablespoons water
1 clove garlic, minced
1 teaspoon maple syrup (optional)
Salt & pepper to taste

Instructions

Prepare Salad Base: Drain and rinse chickpeas and black beans. Cook or thaw shelled edamame. Place all in a large mixing bowl.
Roast Chickpeas: Toss drained chickpeas with olive oil, salt, pepper, smoked paprika, and garlic powder. Roast at 400°F for 20–25 minutes until golden and crispy.
Make Dressing: Whisk together tahini, lemon juice, water, garlic, maple syrup (if using), salt, and pepper until smooth. Alternatively, blend olive oil, apple cider vinegar, nutritional yeast, and Dijon mustard for a different profile.
Assemble Salad: Toss beans, edamame, and optional veggies with the dressing. Top with toasted hemp seeds and roasted chickpeas right before serving to maintain crunch.
Chill & Serve: For best flavor, chill for 30 minutes before serving. Serve in a bowl, wraps, over greens, or paired with grains.

Notes

Perfect for meal prep — keeps well for 3–4 days. Store dressing and roasted chickpeas separately to maintain texture. Add quinoa, farro, or greens for extra fiber and protein. Customize with favorite veggies and protein-rich toppings.

Author: delicious dishes
Prep Time: 20 minutes
Cook Time: 25 minutes
Category: Salad
Method: No-Cook + Roasting
Cuisine: Vegan

Nutrition

Serving Size: 1.5 cups
Calories: 320
Sugar: 4g
Sodium: 420mg
Fat: 12g
Saturated Fat: 1.5g
Unsaturated Fat: 10.5g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 9g
Protein: 22g
Cholesterol: 0mg

Keywords: Vegan Protein Dense Bean Salad, high-protein vegan salad, plant-based salad, meal prep salad, protein bean salad, vegan meal prep