High-Protein Five-Bean Salad

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This vibrant five-bean salad is a refreshing, protein-packed side that’s as flavorful as it is colorful. A zesty lemon-herb vinaigrette coats a hearty mix of five different beans, along with crisp bell pepper and red onion for crunch. Easy to make ahead, it tastes even better after chilling, which allows the flavors to meld beautifully.

A recipe image of High-Protein Five Bean Salad.
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Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  • This refreshing, protein-packed bean salad is made with five different beans and tastes even better after chilling.
  • This high-fiber, protein-packed salad will keep you full and satisfied. 
  • Swap the lemon juice for red-wine vinegar or sherry vinegar for a twist on the same recipe.

This Five-Bean Salad is packed with protein and is the perfect make-ahead dish to take to your next potluck or pack for lunch. Five types of fiber- and protein-rich beans provide the base of this salad and are complemented by crunchy red onion and bell pepper. The flavorful vinaigrette contains a flourish of fresh herbs, while a dash of dried Italian herbs adds a robust finishing touch. Keep reading for our expert tips, including why it’s important to allow this salad to sit for a while before eating.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Finely chopping herbs and mixing them into the dressing distributes their flavor more evenly than simply adding them at the end.
  • Allowing the salad to sit in the refrigerator will help increase its flavor. The onions will soften and blend into a delicious zing after just 30 minutes. If you let it chill for at least 3 hours, the flavor will intensify as the beans marinate further.
  • To change the recipe slightly, you can substitute the lemon juice with red-wine vinegar or sherry vinegar.
  • Feel free to add more bell peppers, jalapeños, cherry tomatoes, charred corn kernels or even peaches, or include crumbled feta, olives, chopped cucumbers or sun-dried tomatoes. 

Nutrition Notes

  • Beans, aka legumes, are packed with plant protein, fiber and antioxidants. They also provide complex carbohydrates for energy. Eating more beans has been associated with a healthier heart and gut. They’re also great for your blood sugar, helping to stabilize it.
  • Bell pepper brings more anti-inflammatory antioxidants to this salad. Peppers are also a great source of vitamins C and A, providing your immune system with a healthy boost.
  • Red onion is another good source of vitamin C, fiber and antioxidants. Frequently eating onions has been linked to a healthier heart and may reduce the risk of certain cancers, including prostate and cervical. 
  • Olive oil, especially extra-virgin olive oil, has been associated with a healthier heart and brain. This is partly due to olive oil’s healthy monounsaturated fats and ability to lower inflammation.
Ingredients for a fivebean salad arranged in bowls including beans diced vegetables herbs and dressing components

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

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Ingredients

Original recipe (1X) yields 10 servings

  • 5 tablespoons lemon juice (from 2 lemons)

  • 5 tablespoons extra-virgin olive oil

  • ¼ cup finely chopped fresh tender herbs (such as parsley, basil or mint), plus more for garnish 

  • 2 cloves garlic, minced (about 2 teaspoons)

  • 1 teaspoon Dijon mustard

  • teaspoons salt

  • 1 teaspoon Italian seasoning

  • ½ teaspoon ground pepper

  • 1 (15-ounce) can no-salt-added kidney beans, rinsed

  • 1 (15-ounce) can no-salt-added chickpeas, rinsed

  • 1 (15-ounce) can no-salt-added black beans, rinsed

  • 1 (15-ounce) can no-salt-added pinto beans, rinsed

  • 1 (15-ounce) can no-salt-added cannellini beans, rinsed

  • 1 small (8-ounce) orange bell pepper, chopped (about cups)

  • ½ cup chopped red onion

Directions

  1. Combine 5 tablespoons lemon juice, 5 tablespoons oil, ¼ cup chopped herbs, the minced garlic, 1 teaspoon mustard, 1¼ teaspoons salt, 1 teaspoon Italian seasoning and ½ teaspoon pepper in a large bowl; whisk well.

    Whisk mixing ingredients in a white bowl including oil and herbs

    Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  2. Add rinsed kidney beans, chickpeas, black beans, pinto beans and cannellini beans and the chopped bell pepper and chopped onion; stir to coat evenly.

    Bowl containing a variety of beans and chopped red onion with additional beans being added

    Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

  3. Cover and refrigerate for at least 30 minutes, stirring occasionally, to allow the flavors to meld. Garnish with additional herbs before serving, if desired.

    Bowl of fivebean salad with a wooden spoon

    Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

Frequently Asked Questions

  • Do I need to cook the beans?

    No, not for this recipe. Since canned beans are already cooked, simply rinse them well and let them drain completely before adding them to the salad. The better you drain them, the less watery the salad will be.

  • How should I store leftovers?

    Store the bean salad in the refrigerator in an airtight container, or in multiple containers if you plan to take it to work. It should remain fresh for about 4 days. Note: It’s best to take the salad out of the fridge at least 15 minutes before serving, especially if you notice that any of the dressing has solidified.

  • How long can the salad be left out of the fridge?

    You have about a 2-hour window to return this salad, as well as any other perishable foods, to the fridge or cooler if the temperature is below 90°F. If the temperature exceeds 90°F, you have only about 1 hour. This helps prevent food poisoning. For added safety, it’s best to store perishables back in the fridge immediately after serving, so you don’t have to worry about time.

  • What should I serve with Five-Bean Salad?

    We love bringing Five-Bean Salad to barbecues, potlucks and picnics. At home, it pairs wonderfully with many of our EatingWell recipes, such as our portobello mushroom Smash Burgers and our quick Turkey Apple Cheddar Sandwich, which takes only 5 minutes to prepare. We also enjoy it with our flavorful Rosemary & Garlic-Basted Sirloin Steak, our sweet, savory and spicy Jerk Chicken or Honey-Mustard Salmon Bites served over brown rice.

EatingWell.com, October 2025

Nutrition Facts (per serving)

257 Calories
8g Fat
36g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 10
Serving Size about ¾ cup
Calories 257
% Daily Value *
Total Carbohydrate 36g 13%
Dietary Fiber 11g 38%
Total Sugars 3g
Added Sugars 0g 0%
Protein 12g 24%
Total Fat 8g 10%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Vitamin A 29µg
Vitamin C 32mg 35%
Vitamin D 0µg
Vitamin E 2mg 14%
Folate 173µg
Vitamin K 17µg
Sodium 339mg 15%
Calcium 85mg 7%
Iron 4mg 22%
Magnesium 72mg 17%
Potassium 629mg 13%
Zinc 2mg 14%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.