Summer salads are often heavy on carbs and light on staying power. As a professional cook, I boost the protein, fiber, and flavor in classic BBQ sides by stirring chickpeas into potato salad; white beans into pasta salad; and lentils into green bean salad. These pantry staples make summer favorites more satisfying without adding meat. Plus, they stretch ingredients and make every bite more filling.
Why it works
Beans and lentils add multiple benefits to your favorite summer salads:
- They boost protein and fiber, making summer salads more satisfying and filling.
- They add texture, which makes every bite more interesting.
Chickpeas, for example, add a pleasant chew to an otherwise soft, creamy potato salad.
Lentils bring a firm, earthy bite that pairs especially well with crisp vegetables like green beans, helping the salad feel heartier without weighing it down.
White beans are like little treasure nuggets in a pasta salad dressed with an Italian-style vinaigrette, adding a creamy texture that soaks up flavor while making the dish more substantial.
How much to add
- Potato salad: one 15-oz can of chickpeas per 2 pounds of potatoes
- Green bean salad: 1 cup of cooked lentils to ½ pound of fresh green beans
- Pasta salad: one 15-oz can of white beans per 1 pound of dried pasta
The best bean for each salad
Chickpeas for potato salad
I choose chickpeas with potatoes because of their pleasing round shape and toothy texture. Their presence in my summer potato salad lightens the starchiness. I especially like to add chickpeas with a ton of fresh herbs (dill and basil are favorites) and a garlicky mayo-based dressing, perhaps with some tahini and fresh lemon juice.
Lentils for green bean salad
Green beans pair beautifully with tender brown or green lentils. It’s a classic combination from France, where they often serve the salad warm, rather than chilled. The earthiness of the lentils, tossed with crisp-tender cooked green beans, halved cherry tomatoes, a little fresh goat cheese, if you like, and a Dijon shallot vinaigrette takes me directly to the French countryside. Try it with grilled sausages.
White beans for pasta salad
White beans—such as Great Northern or cannellini beans—are a natural fit for pasta salad. Their small, creamy texture blends seamlessly with shells or macaroni, while soaking up the flavors of an Italian-style vinaigrette. Toss them with roasted bell peppers, pepperoni or tuna, chopped olives, capers, celery, and either crumbled feta or mini mozzarella balls, and your simple pasta salad transforms into an antipasto-inspired meal in a bowl.
A protein comparison
Here’s how much protein benefit you’ll get from adding a cup of beans to your salad:
- 1 cup cooked and drained chickpeas: 14.5 g protein
- 1 cup cooked and drained lentils: 18 g protein
- 1 cup cooked and drained white beans: 17 g protein
One unexpected bonus
Practically speaking, beans are cheap! Most dried and canned beans and legumes cost less than fresh produce, so bulking up your salads with beans will stretch your food dollar further, whether you are hosting a big summer party or just feeding your hungry family.
