High-Protein Mix Bean Salad

Looking for a colorful, protein-packed, and satisfying salad that’s as nourishing as it is delicious? This High-Protein Mix Bean Salad is a plant-based powerhouse full of fiber, vibrant veggies, and clean plant protein — perfect for lunch, meal prep, or a light dinner.

💪 Why This Salad is a Protein Powerhouse

This salad is a complete meal — rich in plant-based proteins, fiber, healthy fats, and vibrant phytonutrients. Let’s break it down:

• Quinoa is a complete protein, providing all 9 essential amino acids. 1 cup of cooked quinoa has about 8 grams of protein.
• Edamame is a soy-based protein source, offering around 17 grams of protein per cup.
• Black beans bring an additional 15 grams of protein per cup.
• Cashews in the dressing add healthy fats and about 5 grams of protein per ¼ cup.
• Combined, this salad contains roughly 20–25 grams of protein per serving (1.5 to 2 cups, depending on portion size).
• Perfect for post-workout meals, busy lunches, or when you need a boost of plant energy!

🌟 Bonus Benefits:

• Fiber-rich: Supports gut health and keeps you feeling full longer.
• Fermented cucumbers aid in digestion and support a healthy microbiome.
• Basil and garlic are anti-inflammatory and immune-boosting.
• Red cabbage provides antioxidants like anthocyanins and vitamin C.

High-Protein Quinoa & Bean Salad

Ingredients

For the Salad:

• ½ cup dry quinoa (yields ~2 cups cooked)
• 1 cup corn (fresh, frozen, or canned, thaw or cook for 4 min)
• ½ red bell pepper, chopped
• 1 cup cooked black beans (or canned, drained and rinsed)
• ½ small red onion, finely chopped
• 1 cup edamame (cooked in boiling water for 4 min)
• 2 cups red cabbage, finely chopped
• 2 fermented cucumbers, chopped

For the Creamy Basil-Cashew Dressing:

• 1 handful fresh basil leaves
• ⅓ cup cashews (soaked in hot water for 10 minutes if not using a high-speed blender)
• Juice of 1 lime
• 2 garlic cloves
• 1 tsp Dijon mustard
• 1 tsp black pepper
• 1/2 tsp salt (adjust to taste)
• ½ cup water

👩🍳 Instructions

1. Cook the Quinoa: Rinse ½ cup of quinoa under cold water.  Add it to a pot with 1 cup of water. Cover and bring to a boil over medium heat.  Once boiling, reduce the heat to low and simmer for 15–20 minutes, or until all water is absorbed and quinoa is fluffy.  Let it cool completely before mixing with the rest of the ingredients.

In separate small pot bring 3 cups of water to boil.  Add the edamame beans and corn cook for 4 min and then drain. 

2. Prepare the Salad: In a large mixing bowl, combine the cooled quinoa, corn, red pepper, black beans, red onion, edamame, red cabbage, and chopped fermented cucumbers.

3. Make the Dressing: In a blender, combine all the dressing ingredients and blend until smooth and creamy. Adjust seasoning as needed.

4. Assemble: Pour the creamy basil-cashew dressing over the salad. Toss everything together until well coated.

5. Serve: Serve immediately or chill in the fridge for an hour to let the flavors blend. Enjoy!

🥄 Storage Tips:

This salad keeps well in the fridge for up to 3 days. Store the dressing separately if you prefer a fresher crunch when serving.