Rich Vegan White Bean Salad – full of protein and taste

Story time…

Once upon a time, a girl watched the Olympics on TV and was mesmerised by the athletes' strength and physical feats. Even more, she admired their sculpted bodies and suddenly felt a burst of motivation. Without hesitation, she jumped on her bike and started cycling as if her life depended on it. After several miles, exhausted but proud, she returned home, her muscles weakening and gasping for fuel. Seeing commercials at her local supermarket, she bought protein bars and stuffed them into her mouth, hoping to instantly feel her muscles grow. But the bars tasted like sand and sadness, and she couldn't bring herself to eat them all. Desperate, she ordered protein powder, the one advertised before her YouTube videos. Mixing it with various fruits and plant milk, she gulped it down, determined this would make her muscles grow. But alas, the shake tasted like sand and sadness again. 

Frustrated and devastated at the prospect of never looking like a true Olympian, she went to make a real dinner. With only a can of beans, some onions, and tomatoes left after spending almost all her money on protein bars and powder, she mixed them together and added other ingredients she found in her kitchen. Saddened by the prospect of having nothing but flavored beans with tomatoes for dinner, she sat on the couch and ate the dreaded meal. But what happened next was incredible. Not only did it taste amazing, but after devouring every salty bean of the delicious salad, she felt her body growing, her muscles feeding on the massive protein boost. She knew then, with the help of this white bean salad, she could do it. She could look like a true Olympian.

Ingredients for Vegan White Bean Salad

This vegan white bean salad comes together with simple, inexpensive ingredients that you can easily find at any store. Canned beans make it super convenient, while tomatoes and dried tomatoes add layers of fresh and intense flavour. With just a splash of white wine vinegar, some garlic, onion and a touch of olive oil, you get a dish that tastes way more sophisticated than you’d ever expect. Fresh parsley on top keeps it bright and herby, making this salad both budget-friendly and refreshing.

• Tomatoes
• Dried Tomatoes (optional)
• White Wine Vinegar
• Canned White Beans
• Onions
• Garlic
• Tomato Puree
• Olive Oil
• Parsley

How long does it take to make white bean salad?

The best part about this white bean salad is how quickly it comes together while still being so flavourful and healthy. You really only need a handful of ingredients, a mixing bowl and a small pan to sauté the aromatics. Within 15 minutes, you can have a fresh, protein-packed meal ready on the table. It’s especially perfect for summertime when you want something light yet filling and it works great as both a main or a side dish. The best thing is that as long as you keep canned beans at home, you’ll probably already have most of the ingredients in your pantry, which makes it a go-to recipe for busy days or last-minute meals.

Is there a way to make it more fancy?

If you plan on making it fancier, you can always add chopped dried tomatoes. They bring a rich, savoury flavour. The kind and amount of herbs are up to you, so just use what you love most. If you have thyme, oregano or rosemary growing, feel free to add them for extra aroma. Fresh parsley also works beautifully if you want a lighter touch. You could also use red onions instead of yellow ones, like I did. They taste a little sweeter and give the salad a brighter color. For an extra twist, try adding artichokes or olives. They give the salad a Mediterranean touch and make it taste even more special.

Is it a full meal or more of a side dish?

While you can eat it as a side dish, it’s better suited as a summertime main dish. It is nutritious, filling, and delicious, leaving you satisfied. If you want to eat it with other foods, pair it with Mediterranean snacks. Try it with falafel, bread like homemade focaccia, olives, hummus, and other items on a big platter to indulge in.

What Vegetables Can You Add to White Bean Salad?

If you want to add more variety to your white bean salad, there are plenty of tasty options. Roasted zucchini or bell peppers bring sweetness and colour. Steamed green beans or asparagus work well too, especially in spring and summer. You could even toss in artichokes, olives or capers for a Mediterranean vibe. The beauty of this salad is how flexible it is, so you can always adjust it to your liking.

Phenomenal Vegan White Bean Salad

All you can think about is fuelling your actively growing abs with pure protein, but eating powder straight from the box sounds a little too extreme. I promise protein packed salad this will do just fine…

Servings 2 people

Prep Time 5 minutes mins

Cook Time 15 minutes mins

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Ingredients

  

• 3 tomatoes (cubed)
• 1 can/ 1 1/2 cups white beans
• 1 medium onion (chopped)
• 5 cloves garlic (chopped)
• parsley (chopped)
• 2 tbsp tomato puree
• 2 tbsp olive oil
• 1 tbsp white wine vinegar

optional

• 5 dried tomatoes

Instructions

 

• Cut the tomatoes into cubes, and chop the garlic and onion finely. If using fresh herbs, chop them as well.
  
• Roast the chopped onions and garlic in one tablespoon of olive oil until they start to brown slightly. Add salt and pepper to taste.
  
• After the onions are slightly browned, or after about 4-5 minutes, add the tomato puree. Mix it well while keeping the pan on medium heat.
  
• As a final step, add all the ingredients, including the onion, garlic, and tomato puree mixture, into a bowl. Don't forget to add the white vinegar and season with salt and pepper to your liking. Mix well until everything is combined into a vibrant, creamy salad. Enjoy!
  

Calories: 380kcal

Course: Salad

Cuisine: Mediterranean

Keyword: Easy, Gluten-Free, Protein, Vegan

Please let me know how it turned out for you, I’m super curious! You can leave a comment below and tag @lordsoftheplants on Instagram and hashtag it #lordsoftheplants for me to see 🙂