bean salad

5 Vegan Protein Salads

To learn about The Main Sources of Protein for Vegans plus 5 more Protein Salad recipes click here.

Green Bean and Barley Salad

156 caloriesVitamin C: 16,5%Manganese: 23,3%
5g proteinVitamin A: 9,3%Selenium: 19%
15g carbohydratesVitamin E: 2,9%Niacin: 16,9%
7g total fatIron: 13,9%
228mg potassiumCopper: 10,5%
239mg sodiumPhosphorus: 9.7%
7,3mg cholesterolMagnesium: 9,4%
Thiamin: 9%
Zinc: 8,5%
Folate: 7,1%
Riboflavin: 6,8%
Calcium: 4%
Pantothenic Acid: 3,1%
Green Bean and Barley Salad


  • 1 cup pearl barley
  • 450g green beans
  • 1 can green peas
  • A bunch of spinach
  • 2tbs. olive oil
  • A little bit lemon juice
  • Salt and pepper

How to make it:

  1. Give the barley a quick rinse and cook it. Do not overcook, it should be crumbly. Usually, it takes 20 minutes, and then you have to cool it.
  2. Now trim both ends of green beans and cut them in half diagonally. Put them in a pan filled with water, bring to boiling and cook for 2-3 minutes. When it’s ready, let it cool.
  3. When barley and green beans are not hot anymore, put them in a bowl and add green peas and minced spinach. Season with olive oil, lemon juice, and pepper. Mix the ingredients well.

Remember that salad should be warm for better flavor.

Asparagus and Tofu Skin Salad

223 caloriesVitamin A: 25%Phosphorus: 16,5%
20g proteinVitamin B-6: 4,3%Calcium: 13,8%
10g carbohydratesVitamin C: 31,9%Folate: 12,5%
8,7g total fatVitamin E: 6,5%Iron: 7%
10g dietary fiberCopper: 6,4%
940mg potassiumManganese: 6,1%
10mg sodiumRiboflavin: 6%
4,5mg sugarThiamin: 4,8%
Selenium: 4,5%


  • 100g dried tofu skin
  • 120g green asparagus
  • 4 medium cucumbers
  • 40ml olive oil
  • 1tbs. soy sauce
  • 1tbs. vinegar
  • 1tbs. liquid honey
  • Salt
  • 20g fresh dill


  1. Make 3 centimeters long stripes of tofu skin and put them in cold water for 2 hours.
  2. Rinse the green asparagus, get rid of its bottom and cut it in half. Cook it in boiling water for 3 minutes.
  3. Cut cucumbers in sticks about 3 centimeters in length.
  4. When tofu skin expands and turns soft, pour out the water and add soy sauce. Mix it well. Using your pan, heat up olive oil put tofu skin there and fry for 5 minutes. Then add green asparagus and fry-stir for 5 minutes.
  5. Put tofu skin and asparagus in a bowl, combine with chopped dill, cucumber stripes. Season with vinegar and liquid honey, mix it well.
  6. You can decorate your salad with a lemon slice when serving.

Black-Eyed Peas Salad

264 caloriesVitamin A: 13%Calcium: 14,3%
13g proteinVitamin B-6: 5%Magnesium: 10%
38g carbohydratesVitamin C: 21%Manganese: 9%
7g total fatIron: 9%
4,3g dietary fiberCopper: 4,1%
630mg potassiumNiacin: 3,5%
13,5g sodiumFolate: 2,5%
3,6g sugarThiamin: 1,2%
Phosphorus: 1%
Riboflavin: 0,9%
Zinc: 0,5%
Pantothenic acid: 0,4%
Black-Eyed Peas Salad


  • 450g black-eyed peas
  • 200g field peas and sprouted lentils
  • 1 red onion and 3 cloves garlic
  • 6-7 cherry tomatoes
  • A bunch of parsley
  • 2tbs. olive oil, salt, and pepper

How to make it:

  1. Put black-eyed peas in boiling and salted water and cook for 10 minutes. Then add field peas and cook on low heat until they turn soft. Then drain and rinse using cold water to cool them.
  2. Chop the half of red onion and parsley and mince 3 cloves of garlic. Put them in a bowl, combine with sprouted lentils and cooled black-eyed peas and field peas. Season with olive oil, salt, and pepper. Finally, stir it well.
  3. Halve the cherry tomatoes crosswise and put them over the salad.

Sorghum Salad

405 caloriesVitamin A: 10%Phosphorus: 23,2%
16g proteinVitamin C: 7%Thiamin: 21%
45g carbohydratesIron: 19%
15g total fatRiboflavin: 15%
15,3g dietary fiberCalcium: 5%
215mg sodium
210mg potassium
2g sugar

Ingredients for salad:

  • 3 medium tomatoes
  • A bunch of garden cress and parsley
  • 1 stalk scallion
  • 1 cup sorghum
  • 1 cup of red kidney beans
  • Salt and pepper
  • Pine nuts.

Ingredients for vegan pesto:

  • 130g leaf cabbage
  • 155g basil
  • 4tbs. olive oil
  • 50g pine nuts
  • 45ml water and 15ml lemon juice
  • 9g nutritional yeast
  • 1 clove garlic


  1. Fill the saucepan with 3 cups of water, add salt and 1 cup sorghum. When it boils, bring it to low heat and cook for 45 minutes. Taste the grains from time to time and if they are soft they are ready.
  2. Slice the tomatoes and chop the scallion and parsley. Place them in a bowl.
  3. Take a dry pan, place it on your oven on medium heat and put the pine nuts there. Stir them all the time. After they change the color into brown, they are ready.
  4. For pesto, you need a blender. Throw all the ingredients into it and blend until smooth.
  5. Toss your sorghum with the prepared pesto. Then put it in a bowl with tomatoes, scallion, and parsley. Add pine nuts and garden cress, season with salt and mix well.

Red Cabbage and Seitan Salad

355 caloriesVitamin A: 20%Manganese: 10%
16g proteinVitamin B-6: 6%Iron: 6%
8g carbohydratesVitamin C: 22, 3%Calcium: 5%
2g total fatMagnesium: 4,5%
3g dietary fiberFolate: 4,1%
250mg sodiumRiboflavin: 4%
216g potassiumThiamin: 4%
5g sugarPhosphorus: 3%
Pantothenic acid: 1,2%
Zink: 1%
Selenium: 1%


  • 500g seitan
  • 2 cloves garlic
  • 15ml olive oil
  • ½ tsp. mildly-spiced curry
  • ½ head of a medium red cabbage;
  • 1 cucumber and 2 scallions.

For dressing:

  • 4 mangoes
  • 125g red onion
  • 1/3 cup raisins and brown sugar
  • 5 cloves garlic
  • 100g ginger root
  • 45ml wine vinegar
  • A little bit of salt and red pepper flakes.
  • 1/3 cup peanut butter

Instructions for dressing:

  1. Prepare a saucepan of medium size for your chutney.
  2. Peel and dice the mangoes. Do the same with the onion.
  3. Mince garlic and ginger root.
  4. Combine all the ingredients in a saucepan. Boil it and then simmer for 30 minutes on low heat.
  5. When the chutney is prepared, blend it in a Vitamix blender with peanut butter and about 80ml water until smooth.
  6. Your dressing is ready, set it aside.

How to make a salad:

  1. Cut your seitan, cucumber, and scallions. Mince the garlic and shred the red cabbage.
  2. Heat up olive oil in a pan, when it’s hot, add seitan. Fry it until golden brown color. Then put minced garlic there and cook for 30 seconds. After it, sprinkle with curry and fry for 2 minutes. You can also add some salt to taste. When the seitan is prepared, don’t let it cool.
  3. In a large bowl combine shredded red cabbage and cucumber. Mix it well with the dressing. Place seitan and scallions over the salad.

Serve the salad immediately because seitan should be warm when eating. Shop Related Products

Recipes written by: Joshua Howard from his blog Healthy LifestyleJoshua is a healthy living blogger who loves to help people who care about having an eco-friendly home environment and a healthy lifestyle

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