5 Protein-Packed Vegan Bean Salads for Healthy Vegan Meals

Beans are the unsung heroes of healthy vegan meals—they’re affordable, fiber-rich, and packed with plant-based protein. These five vibrant vegan bean salads are anything but boring, combining bold flavors, crunchy textures, and meal-worthy staying power. Whether you need a quick lunch or a potluck showstopper, these recipes prove healthy vegan meals can be exciting, satisfying, and delicious.

🌿 Pro Tips for Perfect Bean Salads

✔ Rinse canned beans to reduce sodium and improve texture.
✔ Marinate beans for 30+ minutes to let flavors soak in.
✔ Add fresh herbs (cilantro, parsley, or dill) for brightness.
✔ Toast your spices (cumin, smoked paprika) for depth.
✔ Balance textures (creamy beans + crunchy veggies + chewy grains).

Now, let’s dive into these healthy vegan meals that celebrate the humble bean!

1. 🖤 Southwest Black Bean & Mango Salad

Why it’s a meal: Black beans + quinoa + avocado = 22g protein

Ingredients:

• 1 can black beans, rinsed
• ½ cup diced mango
• ½ cup cooked quinoa
• ¼ cup diced red bell pepper
• Dressing: 2 tbsp lime juice + 1 tsp cumin + ½ tsp chili powder

Pro Tip: Add grilled corn for extra smokiness.

Source: Thug Kitchen

2. 🥒 Mediterranean Chickpea & Cucumber Salad

Why it’s a meal: Chickpeas + olives + vegan feta = 18g protein

Ingredients:

• 1 can chickpeas, rinsed
• ½ cup diced cucumber
• ¼ cup Kalamata olives
• 2 tbsp vegan feta
• Dressing: 1 tbsp olive oil + 1 lemon (juiced) + 1 tsp oregano

Pro Tip: Let it chill for 1 hour for maximum flavor.

Source: Oh She Glows

3. 🟤 Three-Bean Salad with Maple Mustard Dressing

Why it’s a meal: Kidney beans + green beans + chickpeas = fiber powerhouse

Ingredients:

• ½ cup each: kidney beans, chickpeas, steamed green beans
• ¼ cup diced red onion
• Dressing: 1 tbsp Dijon mustard + 1 tbsp maple syrup + 1 tbsp apple cider vinegar

Pro Tip: Blanch green beans for crisp-tender texture.

Source: Love and Lemons

4. 🌶️ Spicy White Bean & Roasted Pepper Salad

Why it’s a meal: White beans + walnuts + roasted peppers = creamy & crunchy

Ingredients:

• 1 can cannellini beans, rinsed
• ½ cup roasted red peppers
• ¼ cup toasted walnuts
• Dressing: 1 tbsp tahini + 1 tsp smoked paprika + 1 garlic clove (minced)

Pro Tip: Serve warm or cold—both work!

Source: The First Mess

5. 🍓 Lentil & Berry Spinach Salad

Why it’s a meal: Lentils + pecans + berries = unexpected & refreshing

Ingredients:

• 1 cup cooked lentils
• ½ cup mixed berries
• ¼ cup pecans
• 2 cups baby spinach
• Dressing: 1 tbsp balsamic glaze + 1 tsp olive oil

Pro Tip: Use French lentils for firmer texture.

Source: Minimalist Baker

📌 Why These Work as Healthy Vegan Meals:

✅ 15-25g protein per serving (keeps you full for hours)
✅ Meal-prep friendly (store for 3-4 days)
✅ Budget-friendly (beans = plant-based affordability)

Need More Ideas? Try:

• Edamame & Sesame Salad (with ginger dressing)
• Black-Eyed Pea & Collard Greens Salad (Southern-style)

Sources Cited:

1. Thug Kitchen
2. Oh She Glows
3. Love and Lemons
4. The First Mess
5. Minimalist Baker

Coming Next: 5 Vegan cold pasta salads, for brunch, lunch or a vegan bbq!