Looking for a healthy, filling, and protein-rich salad that tastes amazing? This Creamy Protein Bean and Barley Salad is loaded with fiber, plant-based protein, whole grains, and fresh flavors. Tossed in a creamy artichoke and tahini dressing, it's often described as a "multivitamin in salad form." Using properly washed and safely prepared ingredients also helps reduce food safety concerns, making it a great choice for everyday healthy eating.
Why You'll Love This High-Protein Bean Salad
High in plant-based protein and fiber
Creamy, flavorful, and satisfying
Perfect for meal prep
Made with wholesome pantry staples
Vegan and vegetarian friendly
Easy to customize
Great for lunch or dinner
Creamy Protein Bean and Barley Salad Recipe
Prep Time
15 minutes
Total Time
15 minutes
Servings
3
Calories
Approximately 528 per serving
Ingredients
Salad
¾ cup cooked barley
1½ cups cooked white beans, drained and rinsed
¾ cup frozen shelled edamame, cooked
¼ cup chopped sun-dried tomatoes
1½ tablespoons capers or ¼ cup chopped olives
¼ cup pumpkin seeds
1 minced shallot
Hemp hearts for garnish (optional)
Creamy Artichoke Dressing
¼ cup fresh lemon juice
2 tablespoons tahini
¼ cup artichoke hearts
2 tablespoons nutritional yeast (or 1 tablespoon mellow miso)
2 teaspoons harissa seasoning
2 teaspoons maple syrup
2 garlic cloves
2 tablespoons water, plus extra if needed
Salt and black pepper to taste
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Instructions
1. Prepare the Ingredients
Cook the barley until tender and allow it to cool completely. Cook the frozen edamame according to package directions and cool before using.
2. Make the Dressing
Blend lemon juice, tahini, artichoke hearts, nutritional yeast, harissa seasoning, maple syrup, garlic, water, salt, and pepper until smooth and creamy.
3. Assemble the Salad
In a large mixing bowl, combine barley, white beans, edamame, sun-dried tomatoes, capers, shallot, and pumpkin seeds.
4. Toss Everything Together
Pour the creamy dressing over the salad and mix until evenly coated.
5. Serve
Top with hemp hearts if desired. Enjoy immediately or refrigerate for 30 minutes for even better flavor.
Helpful Tips
Cook frozen edamame thoroughly before adding to the salad.
Rinse canned beans well before use.
Wash fresh produce carefully before preparing.
Pearled barley works well, while hulless barley provides more fiber.
For a gluten-free version, replace barley with brown rice, wild rice, or sorghum.
Nutrition (Per Serving)
Calories: 528
Protein: 28g
Carbohydrates: 80g
Fat: 13g
Fiber: 20g
Potassium: 1,548mg
Calcium: 167mg
Iron: 9mg
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors become even better after chilling.
Frequently Asked Questions
Is this salad good for meal prep?
Yes. It stores well and tastes even better after the flavors have had time to blend.
Can I make it gluten-free?
Absolutely. Simply replace barley with brown rice, wild rice, or sorghum.
Is this recipe high in protein?
Yes. Thanks to the white beans, edamame, pumpkin seeds, and barley, each serving provides around 28 grams of plant-based protein.
Final Thoughts
This Creamy Protein Bean and Barley Salad is a delicious way to enjoy a nutrient-dense, high-protein vegan meal. With wholesome grains, legumes, seeds, and a creamy artichoke dressing, it's ideal for meal prep, healthy lunches, or quick dinners. If you're looking for a satisfying plant-based salad that's packed with flavor and nutrition, this recipe deserves a place in your weekly menu.