Salad with 1 Cup of Beans
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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