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High Protein Salad

My new High Protein Salad is exactly right for you, if you have been looking for healthy salad recipes and high protein recipes. Now you get them all-in-one in this vegan and gluten free recipe. All your questions about how vegans get their protein will be answered.

Two bowls of the high Protein Salad with a small bowl of dressing on the side.

A question that one often hears when people figure out you are vegan is “How do you get protein?!?”. I know, I know, the reactions on our side range from amusement to “not again” eye-rolling and face-palming.

Though this is probably a little unfair because the person asking that honestly has no clue about vegan high protein recipes. It’s actually a chance to explain that protein is contained in a huge number of plant-based foods.

Case in point: beans and lentils.

Two bowls are placed on a decorative towel.

I recently had the chance to come up with a new high protein salad recipe that is full of good protein sources. OK, “chance” is a bit of an understatement.

I was simply hungry and looked into fridge and pantry and checked what I could do with whatever was in there. Some arugula I could mix with lentils and green kidney beans.

Yes, that would be nice and filling. I found some capers and added them because I love them.

Closeup of a portion of the High Protein Salad showing lentils and beans.

That takes less than a minute to combine. Now, even though great ingredients, the salad wouldn’t taste too well dry. For my dressing, I whisked together peanut butter, caper brine, tahini, tamari, balsamic vinegar, and hot sauce.

All the stuff I love – but when they came together, it was a serious taste bomb. So rich, so tasty. In the end, the salad was done in maybe 5 minutes and it was simply amazing.

That’s when I decided I had to share this impromptu creation with you here!

The high protein salad is shown in a lunch box.

Not only is it a great recipe for home snack attacks, it is also a lovely lunch to take with you to work.

Put the salad and the bean-lentil-caper mix into a lunchbox, package the dressing separately and off you go to school, college, or work.

There you can enjoy a fresh High Protein Salad with only the best ingredients!

Collage of two pictures of the High Protein Salad with recipe title text.

If you try my High Protein Salad, let me know how do you like it. Love seeing all your creations, just give me a tag.

Say hello on Instagram and Facebook. Take a picture, share the fun.

Cheers, Florian.

High Protein Salad #vegan #glutenfree

High Protein Salad

Yield: 4
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

My new High Protein Salad is exactly right for you, if you have been looking for healthy salad recipes and high protein recipes. Now you get them all-in-one in this vegan and gluten free recipe. All your questions about how vegans get their protein will be answered by this High Protein Salad.


For the salad:

  • 15 oz (400 g) canned green kidney beans (or red ones, if greens aren't available)
  • 15 oz (400 g) canned lentils
  • 2-3 handful arugula
  • 4 Tbs capers

For the dressing:

  • 1 Tbs caper brine
  • 2 Tbs peanut butter
  • 1 Tbs tahini
  • 1 Tbs tamari
  • 1 Tbs balsamic vinegar
  • 2 Tbs hot sauce


For the dressing:

  1. Whisk together all ingredients in a bowl until they come together to a smooth dressing.

For the salad:

  1. Mix arugula, beans, lentils, and capers. Top with dressing and enjoy!
Nutrition Information:
Yield: 4 Serving Size: 1 cup
Amount Per Serving: Calories: 69Total Fat: 0.6gSaturated Fat: 0.1gTrans Fat: 0gUnsaturated Fat: 0.4gCholesterol: 0mgSodium: 115mgCarbohydrates: 12gFiber: 0.8gSugar: 0.4gProtein: 11g

Cindy Souza

Wednesday 22nd of June 2022

Can I make a smoothie out of it?


Wednesday 22nd of June 2022

Hi Cindy! I've never tried that, but let me know if you do.


Saturday 27th of July 2019

LOVE this recipe! So tasty! Thank you.


Thursday 8th of August 2019

Thanks for your amazing feedback and making it, Kristin! Really pleased it was such a big hit!

Unity Addison

Monday 6th of November 2017

Can I use tinned peas instead or capers... I hate capers?

The recipe looks awesome though.

Florian @ContentednessCooking

Monday 6th of November 2017

I haven't tried that myself but I think it will work. I would recommend to add more spices though to make it more flavorful, because the capers are one ingredient which give so much flavor.

janet @ the taste space

Wednesday 30th of September 2015

I thought I knew about all the beans but never have I heard of green kidney beans. Only white and red. Intrigued. :)

The vegan 8

Thursday 24th of September 2015

Oh my word Florian, your pics are just gorgeous and bright and colorful! I was laughing at the "eye rolls" and "face palm" hahaha, so true! People always "worry" about our protein, don't they?! I love to add beans to salad, makes it more hearty. This looks incredibly filling, delicious and that sauce sounds so amazing, I bet I could drink it!

Florian @ContentednessCooking

Friday 25th of September 2015

Ah yeah, the protein question. I don't know. It's nice people are "worried" but if you hear the same question the 1000th time, it gets tiresome. Although, really they just don't know - need to be educated! :)

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