I love a dense bean salad (thank you, Violet Witchel), which is why I wanted to develop this vegetarian spicy miso dense bean salad.
Think of it as a miso edamame dense bean salad with a spicy peanut twist, inspired by a Chinese noodle dish but in bean salad form. Now that I say it out loud, that does sound a bit strange, but I promise this recipe is absolutely delicious, super easy to make, and perfect for meal prep.
It all comes together in about 15 minutes, has 30g of protein per serving, and holds up super well in the fridge. High-protein, high-fiber, naturally filling, and packed with veggies, herbs, and healthy fats. Pretty much the ideal meal prep option.
Why You’ll Love This Spicy Peanut Miso Bean Salad
- Ready in 15 minutes – No cooking required, just some chopping and mixing. Could not be easier.
- High-protein & high-fiber – White beans and edamame lend protein and fiber making this salad super filling. 30 grams of protein and 16 grams of fiber per serving.
- Perfect for meal prep – Get even better in the fridge and so you won’t be grossed out by it by day 2.
- Bold, savory flavor – Nutty peanut butter, umami miso, and spicy chili oil are a flavor trifecta.
- Fresh and crunchy – Cucumber, green onions, peanuts, and sesame seeds add contrast and texture.
Looking for more easy, budget-friendly lunches? Try the 7 Cheap High-Protein Meal Prep Lunch Ideas, each with 30+ grams of protein.
Key Ingredients
- White beans: Super creamy and mild they fade intro the background and soak up all the delicious dressing.
- Shelled edamame: A bit firmer and boosts the protein and fiber content.
- Cucumber: A classic salad veggie that adds crunch and freshness.
- Green onions: A gentler onion flavor that kicks everything up a notch.
- Peanut butter: Creates a creamy, satisfying texture for the dressing.
- White miso paste: An umami bomb that gives the whole salad its signature flavor.
- Chili oil: Adds spice, heat, and crunch. Use as much or as little as you want.
Looking for another easy bean-based lunch? Try this Warm Butter Bean, Kale & Roasted Pumpkin Salad.
How to Make It
Super simple to make, you’ll have this miso edamame dense bean salad prepped for lunch for the whole week in about 15 minutes.
Prep the salad ingredients
Add the drained and rinsed white beans, edamame, sliced cucumber, sliced green onions, and peanuts to a large bowl.
Whisk or shake the dressing
In a small bowl or jar, whisk or shake the peanut butter, white miso paste, chili oil, rice vinegar, soy sauce, and maple syrup until smooth. Add warm water as needed until the dressing is creamy and pourable.
Toss everything together
Pour the dressing over the salad and gently toss until everything is evenly mixed and well coated in the dressing.
Finish and serve
Sprinkle with toasted sesame seeds just before serving. Taste and adjust seasoning or heat as needed.
Love bran and grain-based salads? Try the Fall Farro Salad with Butternut Squash, White Beans & Sausage is another great meal prep option.
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Tips & Variations
- Adjust the heat: Add more chili oil for extra spice, or keep it mild by starting with less and tasting as you go.
- Swap the beans: Cannellini, navy beans, or butter beans all work well here.
- Gluten-free: Use tamari or certified gluten-free soy sauce to keep the salad fully gluten-free. And double check your chili oil is gluten-free too.
- Nut-free option: Swap peanut butter for tahini and use toasted sunflower seeds instead of peanuts.
Storage & Meal Prep
Store leftovers in an airtight container in the fridge for up to 4 days. The flavors get better as it sits, making it ideal for meal prep. For the best texture, give the salad a quick toss before eating.
FAQ
Yes. This salad is perfect for meal prep because it holds up well in the fridge and actually tastes better after a day as the flavors meld. It keeps for up to 4 days when stored in an airtight container.
Absolutely. Just be sure to use tamari or certified gluten-free soy sauce, and check that your miso paste is labeled gluten-free.
Totally! Start with a smaller amount of chili oil and add more to taste. You can also drizzle extra chili oil on individual servings.
More Dense Bean Salad Ideas
Spicy Peanut Miso Dense Bean Salad
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Ingredients
Instructions
- In a large mixing bowl, combine 2 15-oz cans white beans, 2 cups shelled edamame, 1 large cucumber, 3 green onions, and ½ cup roasted peanuts. Gently toss to evenly distribute.
- In a small bowl or jar, whisk together 2 tbsp natural peanut butter, 2 tbsp white miso paste, 1 tbsp chili oil, 1 tbsp rice vinegar, ½ tbsp soy sauce or tamari, ½ tbsp maple syrup or honey, and 1-2 tbsp warm water until smooth and pourable.
- Pour the dressing over the salad and toss gently until everything is well coated. Sprinkle 2 tbsp toasted sesame seeds over the top just before serving.
Nutrition
Notes
More recipes you’ll love
- Copycat Erewhon Kale White Bean Salad
- The Best High-Protein Kidney Bean Salad Recipe (Vegan + Gluten-Free)
- Mediterranean White Bean Salad with Feta & Preserved Lemon
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The perfect meal prep recipe for when you’re short on time but want a high-protein high-fiber option to eat all week long.
This one was so good! Loved the umami of it all!
So happy to hear you enjoyed it!