Before You Dive Into This Delicious Recipe… 🍲

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Now… ready for the recipe? Let’s do this. 🌱

—Ali

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Salad with 1 Cup of Beans

lunch Apr 03, 2026

When I build a salad that actually keeps me full for hours, I focus on 3 things:

Greens
One cup of beans
An extra plant-based protein (like tofu, tempeh, TVP, soy curls, soy chunks, or even plant-meats from the grocery store)

When you include all three, it’s a game changer—you stay full, satisfied, and energized for HOURS.

If you don’t have another plant-based protein, just add a whole grain instead.
Even something simple like quinoa or a slice of whole wheat bread can boost the protein and keep you fuller longer.

And then make it fun:

I love adding pickled onions, hot sauce, and even pickles… but honestly, add whatever you enjoy.

Just don’t forget:
👉 include a few different veggies along with your greens to increase your plant variety (and those plant points 🌱)

Simple. Filling. Works every time.

Here is my go-to salad ingredients. But feel free to make it your own:

Salad Base

2–3 cups lettuce (any kind)
½ cup pickles, chopped
1 cup tomatoes, chopped
1 cup beans (black beans, chickpeas, or your favorite)
¼ cup pickled onions
½–1 cup tofu, tempeh, or plant-based sausage (like MorningStar), cooked if needed

Dressing

1 tablespoon of your favorite salad dressing

Toppings

Hot sauce, to taste

Instructions

Build the salad
Add lettuce to a bowl. Top with pickles, tomatoes, beans, pickled onions, and your protein of choice.
Add dressing
Drizzle with dressing.
Finish
Top with hot sauce to taste.
Serve
Toss everything together and enjoy immediately.

Tips

Use pre-cooked tofu or air-fried tempeh for extra flavor
Add avocado for healthy fats
Swap beans depending on what you have on hand
Great for quick lunches or meal prep

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Before You Dive Into This Delicious Recipe… 🍲

Salad with 1 Cup of Beans

Instructions

Tips

Stay connected with news and updates!

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