HomeBreakfast RecipesHigh Protein Salad Recipe for Weight Loss | Bean and Tofu Salad...

High Protein Salad Recipe for Weight Loss | Bean and Tofu Salad Recipe

About High Protein Salad Recipe for Weight Loss

High Protein Salad Recipe for Weight Loss | Bean and Tofu Salad Recipe with step-by-step photos: Eating healthy doesn’t have to be boring! This High Protein Mixed Bean and Tofu Salad Recipe is a delicious and nutritious meal that keeps you full and energized. Packed with plant-based protein, fibre, and essential vitamins, this salad is perfect for anyone looking to lose weight while staying healthy. With a combination of kidney beans, chickpeas, black-eyed peas, soybeans, and tofu, every bite is loaded with goodness that supports your fitness journey.

This nutritious and protein-rich salad is loaded with kidney beans, chickpeas, brown chana, black-eyed peas, soybeans, and tofu. It is an excellent choice for a healthy and satisfying meal. This high protein salad is rich in fiber, plant-based protein, and essential nutrients, perfect for those looking to lose weight or maintain a balanced diet.

One of the key benefits of this salad is its high protein content, which helps in muscle repair and keeps hunger away for longer. Protein-rich foods boost metabolism, helping your body burn calories more efficiently. Tofu and beans provide a complete protein source, making this salad ideal for vegetarians and those following a plant-based diet. By including this salad in your meals, you can enjoy sustained energy levels without unnecessary cravings.

This tofu and beans salad is also rich in fiber, which plays a crucial role in healthy digestion and weight loss. Fiber slows down digestion, keeping you full for longer and preventing overeating. The combination of fresh vegetables and legumes ensures your body gets essential nutrients while maintaining a low-calorie intake. Plus, the olive oil and lemon dressing not only enhances flavor but also provides healthy fats and antioxidants for overall well-being.

mixed bean and tofu salad recipe

If you’re looking for a quick, refreshing, and protein-packed meal, this Mixed Bean and Tofu Salad, also known as High protein salad recipe for weight loss is the perfect choice. It’s easy to prepare, meal-prep friendly, and can be enjoyed as a light lunch, dinner, or post-workout meal. With its nutrient-dense ingredients and weight-loss benefits, this high protein salad is a delicious way to stay on track with your health goals while enjoying every bite.

More Delicious Weight Loss Recipes to Try!

Overnight Oats for Weight Loss
Stir Fry Tofu Veggie Salad
3 Bean Salad India Style
Mexican Bean Salad
Beetroot Soup

Recipe Card

high protein salad recipe for weight loss | mixed bean and tofu salad recipe

High Protein Salad Recipe for Weight Loss | Bean and Tofu Salad Recipe

Garima Dublish
This High Protein Mixed Bean & Tofu Salad Recipe is perfect for weight loss! Packed with protein & fiber to keep you full and healthy.
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 8 hours
Total Time 8 hours 20 minutes
Course Salad
Cuisine International
Servings 6
Calories 128 kcal

Ingredients
  

Protein-Rich Ingredients (Legumes and Tofu)

  • ½ cup Kidney Beans / Rajma
  • ½ cup Chickpeas / Kabuli Chana
  • ½ cup Brown Chickpeas / Brown Chana
  • ¼ cup Black-Eyed Peas / Lobia
  • ¼ cup Soybean
  • 200 grams Tofu (pressed and cubed)

Fresh Vegetables for Crunch and Flavor:

  • ½ cup Cherry Tomatoes (halved)
  • ¼ cup Cucumber (finely chopped)
  • ¼ cup Bell Pepper (any color – finely chopped)
  • ½ cup Onion (finely chopped)
  • ½ cup Boiled Corn

Seasoning and Dressing:

  • ¼ cup Fresh Parsley / Coriander (finely chopped)
  • 1 tsp Lemon Juice (freshly squeezed)
  • 1 tsp Olive Oil
  • ½ tsp Black Pepper Powder (adjust as per taste)
  • 1½ tsp Salt (adjust as per taste)

Instructions
 

  • Soak beans & soybeans overnight, then cook with water and salt until soft. Drain and cool.
  • Press tofu to remove moisture, then cut into cubes.
  • Halve cherry tomatoes, finely chop cucumber, bell pepper, and onion.
  • Boil corn, let it cool, and chop fresh parsley/coriander.
  • Mix lemon juice, olive oil, black pepper, and salt in a bowl.
  • Combine cooked beans, tofu, and chopped veggies in a bowl.
  • Pour the dressing, add parsley/coriander, and toss well.
  • Garnish with fresh herbs and serve immediately or chill for 15 minutes for extra flavor.

Step by Step Recipe

Step 1: Prepare the Protein-Rich Ingredients

1. Rinse kidney beans, chickpeas, brown chana, black-eyed peas, and soybeans thoroughly.
Soak them in enough water overnight (approx 8-10 hours).

2. Drain the soaked beans, rinse again, and add them to a pressure cooker.

3. Add fresh water and 1 tsp salt and cook for 3-4 whistles or until the beans are soft but not mushy.

4. Drain the excess water and let them cool completely before using it in the salad.

5. Take 200g firm tofu and press it using a clean kitchen towel or paper towel.

6. Cut the tofu into small bite-sized cubes.

Step 2: Chop the Fresh Vegetables

1. Halve the cherry tomatoes.

2. Finely chop the cucumber, bell pepper, and onion.

3. Boil ½ cup corn and let it cool before using in the salad.

4. Finely chop fresh parsley or coriander leaves for added freshness.

Step 3: Prepare the Dressing

1. In a small bowl, mix the ingredients: 1 tsp lemon juice, 1 tsp olive oil, ½ tsp black pepper powder, and ½ tsp Salt to make a light and flavorful dressing.

Step 4: Assemble the Salad

1. In a large mixing bowl, add all the cooked beans, soybeans, tofu cubes, and chopped vegetables.

2. Pour the prepared lemon-olive oil dressing over the ingredients.

3. Add finely chopped fresh parsley or coriander leaves.

4. Toss everything gently until well combined, ensuring the dressing coats all the ingredients evenly.

Step 5: Serve and Enjoy

1. Garnish with fresh parsley or coriander.

2. Serve this high-protein salad immediately as a light meal or side dish.

3. For enhanced flavor, you can refrigerate the Bean and Tofu Salad for 15 minutes before serving.

bean and tofu salad recipe

Why This Bean and Tofu Salad is Perfect for Weight Loss?

1. High in Protein – A combination of kidney beans, chickpeas, black-eyed peas, soybeans, and tofu makes this salad protein-rich, helping in muscle recovery and weight loss.

2. Rich in Fiber – The legumes and fresh vegetables provide dietary fiber, which keeps you full for longer and promotes digestion.

3. Low in Fat and Calories – This high protein salad is naturally low in fat, with just 1 tsp olive oil, making it a great low-calorie meal.

4. Packed with Essential Nutrients – Iron, calcium, folate, and antioxidants from beans, soybeans, and fresh veggies make this salad a nutrient-dense superfood.

Tips and Variations

1. For Extra Flavor: Add 1 tsp roasted cumin powder or a pinch of chilli flakes for a spicy kick.

2. For More Texture: Toss in some roasted sesame seeds or sunflower seeds for added crunch.

3. For Meal Prep: To keep your salad fresh, store it in an airtight container in the refrigerator for up to 2 days. For the best taste and texture, add the dressing just before serving to prevent the veggies from becoming soggy.

4. For a Creamier Dressing: Mix 1 tsp Greek yogurt or hung curd with lemon juice and black pepper.

5. For a Tangy Twist: Add 1 tbsp pomegranate seeds or a few chopped olives for a burst of flavour.

You can also try my other Recipe Categories,

Soup Recipes
Salad Recipes
Paneer Recipes
Vegan Recipes
Street Food Recipes

Recipe Conclusion

This High Protein Mixed Bean and Tofu Salad is a perfect combination of taste, nutrition, and weight loss benefits. Whether you’re on a weight-loss journey, following a vegetarian diet, or just looking for a high-protein meal, this healthy salad will keep you full, energized, and satisfied.

Give this recipe a try and enjoy a protein-packed, delicious meal!

MUST READ

Stay Connected

3,400FansLike
9,228FollowersFollow
2,114SubscribersSubscribe

Popular Recipes