Quick Protein Salad – Red Kidney Beans

Here is a quick protein recipe to boost your system and elevate the oxygen levels of your cells. The main ingredient is the red kidney beans, which are full of complex proteins. It will only take a few minutes to prepare this easy salad, yet it is so delicious and colorful. And as a bonus, you get to stay on a healthy course. It always makes me happy when I can have such tasty food that is all guilt-free. Note that you can use the bean protein salad as a side dish, or consume it solely on its own as a quick, light meal.

Calculate your proteins

Proteins are so misunderstood by so many people. Some only associate them with red meat and try to stay away. Others try to cut them down when they are on a diet, thinking it will speed up the process. On the contrary, decreasing protein consumption slows down your metabolism, and cuts your strength. Moreover, you lose muscles in the long run. And, it is the last thing if you want to lose weight. Our bodies need a certain amount of protein intake every single day to be able to produce new protein cells for our system.

Daily Protein Intake

According to Dietary Allowance (RDA), an adult should consume about 0.8 grams* (0.36 grams per pound) per kilogram body weight. Just multiply this amount with your weight to figure out how much you would need in average. For example, a person who weighs 70 kg (154 pounds) would need about 56 g (0.8 x 70 = 56) protein daily. Keep in mind that proteins help to reduce appetite. So, you get to enjoy the best of both worlds; control your weight and consume healthily.

Reduce inflammation in your body and lower your risk of chronic diseases by eating healthy food full of fibers, minerals, and antioxidants. You deserve it!

Let’s start with the red kidney beans salad recipe. Follow me:

Quick Protein Salad – Red Kidney Beans

Recipe by OzgurCourse: Salads, quick mealCuisine: SaladsDifficulty: Easy


Prep time


Cooking timeminutes


Total time




  • 1 can 16 oz. (454 g) red kidney beans

  • 1 tablespoon chopped fresh parsley

  • 1 tablespoon chopped fresh dill

  • 2 small baby carrots, grated

  • 1 medium-sized scallion, sliced (I grow my own)

  • 1 red bell pepper, or 1 chili pepper, sliced thinly

  • 1-2 small-size pickled cucumbers, slice or dice

  • Sauce
  • 3 tablespoons extra virgin olive oil

  • 1 teaspoon fresh lemon juice

  • 1/2 teaspoon pickle juice

  • 1/4 teaspoon dry mint

  • Salt and ground pepper to taste

  • Mix in a small cup

  • Optional
  • 1 teaspoon organic pomegranate syrup


  • Open up the can. Use a can opener if it is not an easy-open can.
  • Wash and drain the red kidney beans.
  • Chop the fresh parsley and dill, grate the carrots, and slice the red bell pepper, scallion, and pickled cucumbers.
  • Mix the red beans, carrots, bell pepper, scallion, and pickled cucumbers in a medium-sized bowl.
  • Add the sauce and stir slowly to incorporate well.
  • Add the chopped parsley, dill, and stir one more time.Decorate with lemon slices.
  • Decorate with lemon slices.


  • Feel free to substitute the red kidney beans in this recipe with green peas, white kidney beans, or garbanzo beans (chickpeas). Keep in mind that peas contain additional antioxidants, yet, they are a bit too starchy like potatoes that can lead to weight gain.
  • You can keep this salad in your fridge for 2-3 days. Plus, it is a great salad idea for picnic.

Get healthy protein

Back in the day, it used to be just the bodybuilders who were into protein supplements. They were trying to develop their muscles. If you wanted to boost your protein levels, you had to go to that aisle and grab one of those protein powders with photos of angry men attached to them. That used to remind me of the gladiators! Now we have so many varieties, including protein cookies and even protein water. Oh, I have to say that I am such a fan of the new organic protein powder, which is all vegan and all healthy. Use it in your cakes, muffins, cookies, drinks, etc.

The company claims that they have reduced the amount of plastic in their containers- by 40%, saving thousands of pounds of plastics annually!

What is the difference between red kidney beans and white kidney beans?

Red kidney beans have a more noticeable flavor compared to white kidney beans. That is why most people prefer them for soups, casseroles, chili, and dips. White kidney beans, on the other hand, are widely used for appetizers and slow cooked meals. Nutrition-wise, both types are very similar.

How do you cook red kidney beans?

Wash the red kidney beans and add into a medium size saucepan. Add water to cover all the beans. Cook over medium heat, and bring to boil. Continue to cook for another 5-6 minutes. Turn off the heat. Let them come down to room temperature. Drain and add fresh water. Cook for another 45-60 minutes until the red kidney beans get soft.

Are canned beans healthy?

Canned beans are very healthy and a smart alternative to dry beans. You can speed up the cooking process enormously if you opt to use the canned version. Besides, there are many organic versions available nowadays. You can take advantage of canned beans to boost protein (9 grams* of protein in 100 grams of boiled kidney beans), fiber, potassium, and folate levels in your body.

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