This is not a light side salad. The dense bean salad is a full meal built around legumes, and it is one of the most efficient things you can make for the week. High in fiber, high in protein, genuinely filling, and it actually gets better as it sits in the fridge. Make it once and eat it for days.
How to Boost Protein Further
Violet's recipe is already solid on its own. If your daily protein targets are higher, here are three easy ways to add more without changing the integrity of the dish.
Option 1: Crispy tofu on top
Pan-fry 150g of extra-firm tofu in a little olive oil with salt and pepper until golden. Add it on top when serving. It adds texture contrast and a meaningful protein boost.
Option 2: Kefir-herb dressing
Swap the vinaigrette for a dressing made from kefir, olive oil, lemon juice, dill, and a grated garlic clove. Kefir adds protein and probiotics, and the flavors complement the beans really well. Whisk together and adjust seasoning to taste.
Option 3: Edamame mixed in
Stir a cup of thawed shelled edamame directly into the salad. It blends in naturally, adds color, and contributes both protein and fiber without altering the texture of the dish.
Meal Prep Notes
- This salad is specifically designed to hold well. Make a large batch on Monday and eat it across 3 to 4 days.
- It genuinely gets better as the beans absorb the dressing and the flavors develop overnight.
- If adding crispy tofu, keep it separate and add fresh when serving so it stays crispy.
- Store in an airtight container in the fridge. It does not need to be reheated.
Why It Works
- Legumes are one of the most protein-dense plant foods and also high in fiber, which supports blood sugar stability and satiety.
- The salad requires no cooking beyond opening cans, making it one of the lowest-effort high-protein meals available.
- Eating it across multiple days reduces decision fatigue and removes the temptation to reach for lower-quality options when you are busy or tired.