The Best High-Protein Kidney Bean Salad Recipe (Vegan + Gluten-Free) Recipe
A vibrant, protein-packed kidney bean salad that combines kidney beans, black beans, and garbanzo beans with fresh cucumbers, parsley, and green onions, all tossed in a tangy lemon and apple cider vinegar dressing. This vegan and gluten-free salad is perfect as a nutritious side or light main dish, offering a refreshing and satisfying meal option.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Vegan, Gluten Free
Ingredients
Scale
Beans
- 2 cans kidney beans, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 can garbanzo beans (chickpeas), drained and rinsed
Vegetables & Herbs
- 2 Persian cucumbers, thinly sliced
- 1/2 cup parsley, finely chopped
- 1/2 cup green onions, thinly sliced
Dressing
- 1/2 cup olive oil
- Juice and zest of 2 lemons
- 4 tbsp apple cider vinegar
- 1–2 garlic cloves, finely grated
- 1 tsp salt (plus extra as needed for dressing, total 2 tsp used)
Instructions
- Prepare the Beans: Drain, rinse, and dry all three types of canned beans thoroughly using a colander or paper towel to remove excess moisture, preventing the salad from becoming watery.
- Chop the Herbs: Finely chop 1/2 cup of fresh parsley and slice 1/2 cup of green onions thinly to add fresh herbal notes and crunch to the salad.
- Slice Cucumbers: Cut the 2 Persian cucumbers in half lengthwise, then slice into thin half-moon shapes for crisp texture and freshness.
- Make the Dressing: In a large mixing bowl, combine 1/2 cup olive oil, juice and zest of 2 lemons, 4 tablespoons apple cider vinegar, 1 to 2 finely grated garlic cloves, and 2 teaspoons salt. Whisk thoroughly until the dressing is well emulsified.
- Toss the Salad: Add the rinsed beans, chopped parsley, green onions, and sliced cucumbers into the bowl with the dressing. Toss everything gently but thoroughly until evenly coated with the flavorful dressing.
- Serve: The salad can be served immediately at room temperature or chilled in the refrigerator for a refreshing cold salad. It stores well, allowing flavors to meld further with time.
Notes
- Ensure beans are well drained and patted dry to avoid a watery salad.
- Adjust garlic and salt levels to taste, starting with less and increasing if desired.
- Can be made ahead and refrigerated for up to 2 days for enhanced flavor.
- Great as a side dish, picnic salad, or a light protein-rich vegan main meal.
- Use fresh herbs and cucumbers for the best crispness and flavor.
Keywords: kidney bean salad, vegan salad, gluten free, high protein salad, bean salad, healthy salad, lemon dressing, easy salad recipe
