3 Protein Rich Beans Salads
Esgee's Kitchen

3 Protein Rich Beans Salads


Salads are nutritious and should be part of everyone’s diet and when made with imagination can be a delight not only to the palate but also to the eye. Included in today’s fare are 3 interesting beans salads that are high in protein. Adding beans to salad makes it wholesome and nutritious.

1. Chickpea Salad

Prep time: 15 minutes Cooking time: 5 minutes

  • 1 cup chickpeas soaked and cooked
3 Protein Rich Beans Salads
  • ½ cup cucumber chopped
  • 1 bell pepper [any colour] cut into small pieces
  • 1 onion chopped
  • 10-12 olives [optional]
  • ½ cup feta cheese
  • ½ cup parsley chopped
  • 1 lemon-juice
  • 2 tablespoons olive oil
  • 1 tablespoon vinegar
  • ½ teaspoon chili flakes
  • Salt and pepper to taste

In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, parsley and feta. Season with salt and pepper.

In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, and red chili flakes. Shake until emulsified, then season with salt and pepper.

Dress salad with vinaigrette and serve.

2. White Bean Salad

1cup white beans cooked and drained [canned beans may be used too]

3 Protein Rich Beans Salads
  • 2 tbsp chopped red onion
  • A squeeze of lemon juice
  • 2 teaspoons vinegar
  • 1 Tbsp extra virgin olive oil
  • ½ teaspoon dry herbs [chopped rosemary, thyme or basil will be fine]
  • Salt and freshly ground pepper to taste

After you chop up the onion, squeeze a little lemon juice over it and let it sit while prepping the other ingredients. This will take the edge off the onion.

Combine all ingredients into a serving dish. You can serve right away if you want, but if you chill for a few hours, the flavors will combine better.

PS. You may like to add chopped tomatoes too.

3. Three Bean Salad

Prep time: 20 minutes Cooking time: 3 minutes

3 Protein Rich Beans Salads
  • 1 cup white beans, cooked and drained
  • 1 cup red kidney beans cooked and drained
  • 1 cup small red beans/ chickpeas cooked and drained
  • ½ red onion, chopped fine (about 3/4 cup)
  • 2celery stalks, chopped fine
  • 1 cup finely chopped parsley
  • 1/3 cup apple cider vinegar
  • 2 tablespoons cup granulated sugar [reduce quantity according to taste]
  • 3 Tbsp olive oil
  • 1 ½ teaspoons salt
  • 1/4 teaspoon black pepper
  • ½ teaspoon rosemary/basil [dry herbs will do if fresh is not available]

Soak the chopped onions in water for 5 minutes to remove the sharp taste.

Combine well all ingredients in a bowl. Cool and serve.