High Protein Kidney Bean Salad with Tofu

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This kidney bean salad features a healthy blend of legumes, tofu and quinoa with lots of veggies and a gingery, Asian style dressing. It packs 33 grams of protein, comes together quickly, and is perfect for a satisfying vegan lunch, dinner or brown bag meal.

High-protein kidney bean salad with quinoa, tofu and vegetables.

This Asian-inspired kidney bean salad is my high-protein take on a dense bean salad. It features tender cubes of air-fried tofu, cherry tomatoes, bell peppers and quinoa and it's so good, I've been eating it all summer long. It has a delightful mix of textures and flavors from the healthful ingredients that go into it, and it packs 33 grams protein and 13 grams fiber per serving. You get everything you need in one bowl.

My favorite part of this salad has got to be the dressing. So simple yet so good. It's a blend of rice vinegar, toasted sesame seed oil, ginger, soy sauce, sriracha and a touch of maple syrup, and it infuses every bite of the salad with vibrant flavor.

If you've tried the chickpea quinoa salad, which has kale and pumpkin seeds and is infused with an Indian-spiced dressing, you will be pleasantly surprised by how differently delicious this red bean salad tastes. It has a bit of tang from the vinegar, sweetness from the maple syrup and umami from the soy sauce. It is a meal everyone in the family will love, and it's gluten-free and nut-free. If you are soy-free, I will suggest substitutes below for the tofu and soy sauce.

Why you will love this high-protein bean salad

Easy to make. Just toss all the ingredients in a bowl and mix. If you already have cooked quinoa on hand and cans of kidney beans you only have to chop up a few veggies and air-fry the tofu for five minutes.
Loaded with nutrients. In addition to protein and fiber, the salad is packed with vitamins and minerals from the veggies.
Super flavorful. Adding a variety of ingredients to the salad ensures you have a party of flavors and textures in your mouth with each bite.

Key ingredients and substitutions

Kidney beans. Kidney beans have a robust flavor and texture and they are wonderful in this salad. You can swap them out for chickpeas, black-eyed peas, pinto beans or cannellini beans.
Quinoa. Substitute quinoa with millets, bulgur or couscous. Keep in mind that adding bulgur or couscous would mean the salad is no longer gluten-free.
Tofu. I like using high-protein tofu in this recipe and I air-fry it for five minutes after cutting into cubes so it develops a light outer crust. If you can't eat soy, use chickpea tofu or skip tofu altogether. If you can eat soy you can use tempeh instead of tofu.
Herbs. I used basil and parsley in this recipe. You can also use mint and/or cilantro.
Toasted sesame oil. The toasted oil has a lovely, nutty flavor that's perfect in this salad. If you don't like the flavor of sesame oil you can use extra virgin olive oil for the dressing.
Rice vinegar. Substitute the rice vinegar with white wine vinegar or apple cider vinegar.
Tamari or soy sauce. A bit of soy sauce adds a nice hit of savory umami. If you are gluten-free use tamari after checking the label to ensure it's certified gluten-free. If you are soy-free use coconut aminos or a soy-free soy sauce.
Sriracha sauce. This adds a searing heat that's lovely with the maple syrup and vinegar. You can reduce the heat by using just ¼th of a teaspoon, or use red pepper flakes instead.

How to make kidney bean salad

Make the salad dressing

Place all ingredients for the salad dressing - sesame oil, rice vinegar, tamari or soy sauce, maple syrup, grated ginger and sriracha sauce - in a small bowl. Whisk to mix.

Asian inspired dressing for kidney beans salad in bowl.

Chop the vegetables

Chop all vegetables and place in a bowl. Dice the cucumbers, onions and bell peppers into ⅓-inch pieces. Halve the cherry tomatoes or cut them in quarters if they are larger. This makes for a nicer presentation and you don't have to chew on large pieces of raw vegetables.

Vegetables for kidney beans salad in large bowl.

Assemble the salad

Add the quinoa, beans, tofu and herbs to the bowl. Drizzle the salad dressing and mix. Let the salad stand 10 minutes before serving. This gives the flavors a chance to meld together.

Tofu, quinoa, beans and herbs added to veggies in bowl.

Kidney beans salad in bowl with avocado.

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Recipe FAQs

How do I cook dried kidney beans for salad?

Soak a cup of dried kidney beans in five cups water overnight or for eight hours. Rinse thoroughly, place in a saucepan, add five cups water and bring to a rolling boil. Cover, lower heat to a simmer, and continue to cook kidney beans for 60-90 minutes or until the beans are very soft and tender. Skim off any foam that rises to the top as the beans cook.

Is this kidney bean salad meal-prep friendly?

Yes, you can make the salad up to three days ahead and refrigerate. Allow it to return to room temperature before eating. The vegetables might express their juices and soften once you add the salad dressing. To keep the vegetables fresh and crisp refrigerate the salad ingredients and the dressing separately. Dress the salad 10 minutes before you serve it.

Can I freeze the salad?

When frozen and thawed, cucumber and tomatoes will soften and become watery and soft. I don't recommend freezing the salad but you can freeze cooked beans and quinoa as well as the salad dressing. Thaw them before assembling the salad.

What should I serve with the salad?

You really don't need to serve anything else with this salad because you've got everything you need in one bowl. But if you want to you can top it with half of a sliced avocado for more healthy fat and nutrients.

Kidney Bean Salad with Tofu and Quinoa

Why you will love this high-protein bean salad

Key ingredients and substitutions