High Protein, High Fiber White Bean & Edamame Salad | Easy Mediterranean Meal Prep

Make this high-protein, high-fiber Mediterranean-style bean salad with me—white beans + edamame, pickled red onions, artichokes, parsley, and a creamy dressing (homemade or store-bought). It’s an easy meal-prep recipe for gut health, steady energy, and all-week lunches.

In this video, I (Dr. Paige, The Healthy Family Doc) walk you through a white bean & edamame salad step-by-step, with simple substitutions (Parmesan or feta/goat cheese; lemon-tahini, Greek-yogurt, or a shortcut Caesar like Primal Kitchen). We talk why beans matter (fiber, plant protein, microbiome), how to reduce bloating (rinse beans, go slow), and why this keeps so well for 3–5 days—perfect for meal prep bowls, wraps, or a full dinner salad.

Ingredients for the Salad from @kalejunkie on IG:
2 (15 oz) cans white beans (cannellini or great northern), drained & rinsed
1 cup shelled edamame
1 cup marinated artichoke hearts, drained & chopped
3 green onions, finely sliced
¾ cup pickled onions
¼ cup crumbled feta cheese (or goat cheese or shredded parm)
¼ cup Italian parsley, finely chopped
½ cup roasted, salted pistachios, roughly chopped. Reserved.

Lemon Tahini Dressing:
¼ cup lemon juice
⅓ cup olive oil
3 Tbsp tahini (or swap with plain Greek yogurt if you don’t have tahini)
2 Tbsp honey
2 Tbsp red wine vinegar
1 clove garlic, mashed
1 tsp sea salt
1 tsp black pepper
Water to thin, as needed

Dressing Substitutes:
If homemade dressing feels like too much, no problem! This salad also pairs beautifully with these:
Greek yogurt-based Tzatziki dressing like: Cedar’s Tzatziki (found in the refrigerated dip section), Sabra Tzatziki (similar to their hummus line, near deli dips), Trader Joe’s Tzatziki Creamy Garlic Cucumber Dip

Creamy Greek vinaigrette or Italian dressing like: Ken’s Steak House Greek Dressing (classic, shelf-stable), Annie’s Naturals Organic Greek Vinaigrette (lighter, clean ingredients), Newman’s Own Italian Dressing, Primal Kitchen Italian Vinaigrette & Marinade (avocado oil–based, dairy-free option)

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#beansalad #edamamesalad #mealprep

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*Remember the information provided here is strictly for educational and informational purposes and does not substitute for actual medical advice, diagnosis, or treatment from your personal provider. Dr. Paige, healthyfamilydoc, or any affiliate takes no personal responsibility for your health or your health outcomes. Content in this video is designed for general information purposes only*

Okay, perfect. It’s up and running. We are going to prep the white bean edamame salad that has some pickled red onions and chopped pistachios. The recipe card is put in a post. I also shared the real that I got this from Kale Junkie on Instagram. So, we are going to prep the Kale Junkies white bean edamame salad. And if we want, we’ll make our own salad dressing. If not, I put some substitutions on the bottom. So, anything that could be a Greek yogurt based or taziki dressing because the original recipe does call for um not goat cheese, but crumbled feta, giving it more of that like Mediterranean-ish vibe. I’ve decided today to substitute shredded parmesan because I’m just not really in a feta mood. So, I’m going to put shredded parmesan in mine. I might make a dressing or I might use this one from Primal Kitchen. It’s their Caesar with avocado oil in it. So, still sort of a creamy dressing. The original one is a lemon tahini. But if you’ve never made a salad dressing before, I don’t want that to stop you or be super overwhelming, so I put those substitutions down at the bottom. You could also sub Greek yogurt for the tahini or sun butter. My kids are super into sun butter, so we have sun butter right now. You could substitute that for the tahini in this dressing recipe. All righty. I’m just going to start opening up my cans of beans. and we can talk a little bit about why beans are so important for our health. Um, they’re great source of fiber. They’re a plant-based protein. Yes, they can cause gas and bloating in the beginning. Um, that’s probably the biggest complaint that I hear is people saying, “Well, what about the gas and bloating?” And yes, that does happen, but your gut microbiome, so those little bacteria that live in your gut, will get used to the beans over time. and will actually help to feed those gut microbiome and will cause reduce gas and bloating. This could actually help you if you have chronic constipation or chronic bloating. Adding beans in slowly over time. I think I need a new can opener. This thing is um rugged. That was harder than it should have been, right? Let me get this open. Okay, so if you’re prepping this with me, I would say maybe open your cans of beans before you get started. Um, most of this actually just needs to be put in a strainer. So, I bought everything premade. I got beans from a can. I didn’t soak and cook my own. I’m using canalini beans. I also got pickled red onions in a jar. I got the pre-shelled edamame. I’m throwing mine in frozen. I didn’t even bother putting this in a strainer in advance. I’m just going to throw mine in frozen. And then I’m just going to chop up some of my other ingredients. Um, artichokes are going to get strained out, too. So, what I’m going to do first is take my beans over to the sink so I can strain and rinse those. And then I’m just going to measure out and add the rest of the stuff. I don’t want you to be intimidated if you’ve never cooked with beans before because you can get the ones from a can and just make it really easy on yourself. We don’t have to make this complicated. We just have to get started. and trying out a recipe with lots of varying flavors is a great way to do that. So, I’ve moved it over to my sink. I’m gonna grab my And then, actually, I’m just going to get everything drained out over here. It also helps your beans if you rinse them from the can. You don’t have to, but that bean liquid is extra starch. Um, and that could cause more gas and bloating, too. So, make sure you rinse your beans if you’re not used to eating a lot of beans. Look at my my thing didn’t even open. Oh my gosh. Guess for Christmas, I’m asking for a new can opener. That’s going to be my Christmas present to myself. Maybe I’ll get one in my stocking. I’m not using anything fancy, right? Just like bushes, can of beans. The recipe calls for two cans of this. I really like this recipe, too, because it’s super easy to cut in half. So, if you’re thinking like, I only need to cook for two people or I only need to cook for myself. The nice thing about these bean salads is that they can become a whole meal. Um, put it in a wrap, eat it on a chip, eat it with a spoon, add some tuna in there or chicken salad if you like to eat that. And you can make this an entire meal all on its own. But they also keep really, really well in the fridge. So, the nice thing about it is you put the dressing on the bottom. We’re going to throw all the other things on top. And this is going to keep so amazingly that you can eat it for three, four, I’ve even squeaked out 5 days out of one of these. So, if you want to make the full batch because this one is actually a recipe for six. So, I’m going to put that there or six servings. So, I’m just making this for me and my husband. And I’m going to let that just sit on a, you know, washcloth so the water can drain and get the rest of my ingredients ready. So, first you prep that. Then we’re going to get the edetam. I’m sure you don’t want to keep looking at me. I did this on my computer so we could kind of move you around, but the shadows might be kind of a lot. I have my light out. You can you can tell me how that looks. So, there’s this idea in psychology called body doubling. That’s what we’re doing with these recipe demos. You can watch it live. You can replay it. You can get all the ingredients and then pop this on while you’re making your own. But the idea is that when you do something together with other people, you are more likely to follow through. It’s the whole idea behind a group, right? The more we can do things together and encourage each other and be a group of people working together, then the more likely we are to reach our goals. That’s why we’re all here. So, I’m going to get my container ready because the first thing you do is just throw in your beans and edamame. And we’re almost like through this recipe. Now, I’ve made a spur-ofthe- moment decision to not make my own dressing. So, I’m just going to open this Primal Kitchen one um and use this. Is it perfect? I don’t know. But it’s going to get the job done. It’s going to be delicious. And it’s going to save me from making my dressing. Now, if I did, I would do that first because what you want to do when they don’t have the little thingy, what you want to do is put the dressing down first on the bottom and then put your beans on top of it. Oh my gosh. Note to self, next time I do this, make sure I open my dressing. Maybe you’re struggling with me and you’re like, “Oh, this is what it looks like when people cook in real time.” You know, it’s so important to do this and do this together. Because what we see on social media is just like these super sensationalized recipes in these beautiful kitchens where mine, I mean, truthfully, my kitchen is a total disaster. But, um, you know, whatever. It’s going to get the job done. We’re going to get the salad made. If I wasn’t using this, what I would do is get a nice mason jar, a stick blender. So, this would plug into the wall, right? And then you can put your stick blender in here and make your dressing and smooth it all up. Or you could put it in a food processor or just a regular blender. Um, I really like the stick blender with a large mouth mason jar. That seems to work really, really well. But if you don’t have that or you don’t have a stick blender, use a food processor or a blender. It’ll be just fine. So, here goes my dressing. This one is dairyf free. So, if you have a dairy allergy, that’s great. It’s dairyfree. It does have egg in it. And there’s organic apple cider vinegar. So, I’m thinking I may actually thin this out with a little extra lemon juice or a little extra vinegar because um feels like this is going to be really thick in the bottom of my pan. But yeah, just so you know, like this is how people cook, right? I’m just grabbing things out of my cabinet as I go. I mostly get all my ingredients out. The French saying misplace. Have you ever heard that? Mis plus is to get all of your ingredients out and ready to go. If I was really doing that and like really being good about this, I would have already chopped up my green onion and my parsley. But, you know, I thought I could do that with you. So, see, I have a whole bunch of dressing still in here. And I like mine to be vinegary. So, what I’m going to do is grab my vinegar. This is how much this is the vinegar that I keep because I really like apple cider vinegar. And I do make my own salad dressings, but I’ve gotten used to doing that. At first, I was really intimidated by it and I almost never made my own dressing. Um, I sort of always found a substitution and then once I realized how easy it was, it was super great. Uh-oh. We may have a baby joining us. My husband took the other kids out because he was napping and I was like, “For sure the baby’s going to be napping. He’s going to sleep the whole time just like a little angel.” All right, so I poured my apple cider vinegar in there. And then I just going to put my dressing at the bottom. The edamame are going in frozen. And I really like edetamame. This is just an amazing source of plant-based protein. Edomame are so high. Let’s see. 2/3 of a cup, 90 calories. So, if you’re trying to watch your calorie intake, 90 calories and 10 g of protein. So, we have two cups. We have 20 g of protein in this salad right now as is. Pretty awesome. The baby’s up. So, I’m going to grab my beans and we are going to grab a baby to join us. Music’s playing in the background. Let’s put my beans in. And that way, if you’re just tuning in, you’re like, “Yes, you’re here. I know you’re here. I will be right back.” Now, I’ve got a recipe helper who got up from nap early. All right, so we’ve got our canned drained beans or edetamame. And now I’m going to add to my strainer my let’s see, artichoke. So, I’m going to move this off to the side because that’s good for right now. I’ve got artichokes ready to go. I’ve got red onion that I bought pre-done. I’m going to chop up my green onion and my parsley while these are straining out. So, one thing I do in my salads is uh especially if I have a lot of veggies, like a lot of I guess wet veggies for lack of a better word, I put them in a strainer. I let them sit there while I prep the rest of my stuff. You want to get in on that, buddy? And then I will actually lay it on a kitchen towel so that my salads aren’t really wet and that helps keep them even longer. So like even a chopped salad will keep this way. If you’re just thinking like there’s no way I’m ever going to prep a salad every single day, trust me, I don’t prep a salad every single day. I often prep a salad and let it sit in there. Now this one with the beans, you can put the dressing in. If I’m prepping like a chopped salad, I don’t put the dressing in. I leave it without the dressing because I don’t want it to get like wet, right? But I can take my strainer here. See, this is how easy this is. You can do it with a baby. I’m going to take my artichokes. It calls for a cup of artichokes. I’m going to chop those up. And then 3/4 cup of pickled onions. Um, I really really like pickled onions, so I might just I might just go for it and like put a whole bunch in there. That’s probably what I’m going to do. I’m probably gonna take this other strainer and I’m just gonna get all my pickled onions in here. Let’s do it. Let’s just get a lot. We need way more than a cup of those. All right. My kitchen set up so that my sink is right there. Pickled onions, baby. Let’s go. I’m using the entire jar. I don’t think it’s going to be too much. I really don’t think that’s going to be too much. I think it’s going to be really delicious. I’m always the fan of like the more veggies the better. So, let’s just throw those in there. Now, you could have made your own. Um, just didn’t have my act together to do that, right? But if you do and you want to make your own pickled onions, I say all the more power to you. You rock out and do that. We also need three finely chopped green onions and parsley. Don’t skip on the fresh herbs. They are not that expensive. Now, yes, they can go bad. Sure. Just I mean like anything can go bad, but don’t skimp on the fresh herbs. You really really want the fresh herbs. That’s what’s going to give it so much flavor. And also the herbs in and of themselves have health benefits. So don’t skimp on that. You ready to sit in your chair and not just you want to chomp on an artich choke? Think you can do an artich choke? I don’t know. Here, buddy. No, he’s not ready. Let’s give the baby an apple. We got to get this baby busy. You got little kids in your house. I feel you. This is how it is, right? This is how we have to cook real time. Come here, buddy. Hi. There you go. Okay, we may have minutes. He’s back there. He’s back there with us. Let me get my cutting board. You know, I talk about reducing the friction. That’s sort of like prepping in advance. I didn’t have to shuffle around and search for my cutting board or my knife. It’s exactly where I want it to be. So, this is what we’ve got to do if we want to get recipes done and quick. Set up your kitchen for success. How much parsley do we need? 1/4 cup. I’m going to decide to measure this parsley with my heart. Um, and you don’t have to be a professional. I don’t even always remove the stems. Like these big long ones like that. Sure. I mean, I’ll remove the stems. Parsley is probably a very, very good herb to add if you have high blood pressure. So, parsley and some parsley teas um have been studied, but they’re great. augment food to add to your high blood pressure routine. So, if you are somebody who struggles with high blood pressure, think about all the ways that you can add parsley into your diet and help you reduce your risk of heart disease and stroke that can be caused from high blood pressure. Of course, getting adequate sleep and managing stress, moving our bodies, eating more whole foods. I’m not even I’m just like chopping this like crazy, right? Whatever you do. This is way more than a quarter cup, but I’m not even mad about it. I’m just gonna I’m just gonna go with it. If I was making a dressing, I’d probably reserve some of this and put it in the dressing. But instead, and I don’t mind sort of big pieces like per of parsley like this, but if you want to, you can chop yours up even smaller and have it like that. I don’t mind getting the leaf in there. I’m sure professional chef would say chop chop chop chop chop chop chop right until it’s all the way down. But I mean that’s fine. So look, I wasn’t even that prepared. I’m 20 minutes in and like we’re almost done. We’ve almost got this. I’m going to get my green onions. Also should have washed these in advance, but nothing we can’t Oh my gosh, these are huge, guys. Look at these onions. Look at these things. These are gigantic. Oh, let’s go give those a rinse. This is nuts. Um, and I like to peel off the outer layers anyway. And you tell me, I don’t care for the top part of these. I know it’s fine and completely edible. What buddy are you eating with the baby with our live? I got to tell you, I have been on social media for 5 years and never have I had the confidence to go live on any platform. I don’t know why this really feels vulnerable. Like what if somebody asks me a question that I feel like I should know the answer to or I feel like somebody’s going to judge me for chopping my vegetables or like tell me I’m doing something weird. I don’t It feels kind of strange but doing it. Here we are. And if you are somebody watching this on the replay, thank you. Thank you for giving this salad a try. I know there are a lot of ingredients in here that people don’t often eat, especially edamame. That’s new for people. It’s so easy. It’s so easy to get edetamame in the shell, out of the shell, ready to go. You don’t even have to defrost it. So, I’m gonna stop there and give the rest of this to my chickens because I just don’t I just don’t care for that part of it that much. And I’m going to start to assemble this. So, what else? I got my artichoke parts. I got to cut, but I need my cutting board. So, bring my salad back over. Take my Should I try to do it beautiful like hers? I don’t know. Let’s put the onions in the dressing, too. I think that’ll be really good. onions, parsley. Y, we’re getting there. Like, we’re almost there. Now, I’ve got my red pickled onions. These are a little bit big. I’m gonna give those a little chop. Chop. Chop. And I’m going to chop up my artichokes. And then this baby’s like, “Can you please feed me?” That would be great. Thank you. This was a cup of artich chokes, but I think I want more than that. I don’t know. Let’s see. I’m not going to beautifully do this either. We’re just going to get the job done. So, now I’m going to have some of this for dinner over a bed of lettuce. I’m going to eat some for lunch tomorrow. And honestly, my husband probably will be, too. And that’s probably all it’ll last us. That’s why I’m being a little bit generous with my portions because mine will probably end up being like eight serving sizes. But again, you don’t have to do that. Just use one can of beans. Just use half a cup of edamame. Use fewer artichoke carts. Not everybody needs to get the mama jama one from Sam’s Club. You know, I have a lot of kids. I have a big family. We eat a lot of food. So, we just get a lot. But you can get smaller. Whatever works for you. That won’t last long. We love to put artichokes on homemade pizza, too. I don’t know how you feel about that, but artich chokes on a pizza. Amazing. Now, if I was prepping this without a bean salad and I was like, “Whoa, these ingredients are really wet.” I just take a clean dish towel. See, this is what I mean. Like, are people going to judge me for doing this? I take a clean dish towel, I squeeze it out, and I just get all of that water out. I I swear it was clean. I get all the water out of my veggies because it’s going to keep longer. So now I’m just going to toss all of that on top. It’s coming together. It looks so good. Pickled onions, parsley. Last is my cheese. Uh I decided to sub shredded this kind of shredded parm. Um sometimes I like feta. I I I do like it when it’s pure Mediterranean. Hey, buddy. Like in a colamada olive, but when it’s not with that ingredient, I don’t know. I’m just going to try this. The recipe officially says a/4 cup feels like another thing we could measure with our hearts, right? Cooking is not a science. I’ll even show you how baking is not a science. I just sort of whip it together. That looks great. Or skip the cheese. Or try crumbled goat cheese. I think crumbled goat cheese would be amazing. He keeps throwing his stuff down. Now, I’m not going to eat this until tonight. So, I have got shelled roasted salted pistachios. I’m going to save these. This is the last ingredient. I’m going to double check. So, our salad ingredients. If you’re making this at home and you don’t have the print that I created, we’ve got two cans of white beans. I used canalini beans. One cup of shelled edam edam. I decided to do two cups. One cup of marinated artichoke hearts. Again, measured with my heart. three green onions, but mine were gigantic. Finally, sliced 3/4 cup of pickled onions. I went with more like a cup or actually I used an entire 12 oz. Was this 12 oz? I used an entire 12 oz jar. So, I used an entire 12 oz jar of those. I did about a half a cup of shredded parmesan, but you could do a/4 cup of crumbled feta or even goat cheese. 1/4 cup of chopped parsley. I did more like a half cup. And then you do about a half cup of roasted pistachios. I will say these are going to get soft and I prefer to have the crunch in my salad when I go to eat it. So, I’m gonna let all of these flavors marinate in there. That is the benefit of these bean salads. They’re actually better the next day. So, while I’m prepping this today, I’m going to eat it tonight, but it’ll actually even be better tomorrow. I’m going to save the pistachios and I may or may not even chop them up. I might just like throw them in there and eat them because shelled pistachios are small. And then you can measure as you go with kind of what you feel like you want for the extra crunch. That’s it. You’ve now prepped a bean salad. If you wanted to add extra veggies in here, go for it. Maybe a cucumber, maybe some cherry tomatoes. That kind of goes well with an artich choke, right? Maybe I will put a cucumber in here. Um, and mix this all up. She had a fancy container in hers. You can watch the kale junkies video. This is all we’re going to do. We are going to just mix this up. Look at how good that looks. Fresh green red from the pickled onions. I feel like it needs a cucumber. Maybe. Maybe. Yeah, go for it. I know that’s what you’re saying. Go for it. Salad. It smells delicious. I didn’t even make my own dressing. I kept it super simple. I added a little bit of vinegar. There is some thought that vinegar can help keep your blood sugar steady at a meal, especially if you have vinegar ahead of your meal. So, if you are trying to lose weight, this is something that um they’re studying for weight loss. If you’re trying to lose weight, you may think about putting one or two tablespoons of vinegar in your water. Don’t ever drink it straight. That will be really costic. Look, this is like my disaster of a fridge, right? Who cares? Um my the vinegar, put one or two tablespoons in water. You’ve got to put it in water because again, you don’t want to like drink straight vinegar. That wouldn’t be good. And I hear you all saying, “Let’s just make this a full 30 minutes.” And we are going to put a little bit of veg in here because I can’t help myself. Anytime I can sneak in the extra veggies, our minimum is two servings a day. if you are following the healthy foundations series and our group. Of course, we’ve already gone over our healthy foundation habits, which ones we’re going to fall back on, especially as the holiday season is rapidly approaching. If you don’t have access to the group, you’re watching this replay, maybe live, maybe on YouTube, then what you’re going to do is hop on over to healthyfamilydoc.com. If you want to look at courses that I have, it’s not what it’s it’s what you do, I guess. Yeah, it’s what and how, right? It’s what you’re going to do, one healthy habit at a time, but more importantly, it’s how you’re going to do it and it’s why you’re going to do it. So, we all know it’s great to eat more vegetables, right? We’re going to eat more vegetables, but like how do you do that in practicality? This baby. And how do you start to add those habits on? Here you go, buddy. That is what we do. I have completely changed my health trajectory and the health trajectory of my family. Um, not once, but twice now. once after the birth of my second uh child, my first son, because I was just postpartum and like had massive brain fog, was not losing any postpartum baby weight, felt completely overwhelmed, and I just knew that I couldn’t go on that way. Now, here I am with five babies, and after the birth of this beautiful boy, um I had emergency surgery. It was pretty rough for me, and it set me way back in my health goals. So, I had to once again start all over from the basics, just getting in one foundational healthy habit at a time. And I thought, you know what? I bet other people need this, too. And I’m going to walk them through exactly how I did it because I’m a doctor, but more importantly, I’m a cheerleader. I’m a health coach. I want you to realize the same health that other people have been able to because they maybe consciously or not have adopted these healthy habits. So, we’re doing it. We’re adding one small healthy habit at a time. We are practicing those healthy habits over and over and over again. And then we are going to be better versions of ourselves. This is not a diet. We’re just adding food. We’re adding vegetables. We’re learning that a bean salad can replace a whole meal. And this is not only good for your heart health, it’s good for your gut health. It’s good for your body and your brain and will give you long sustaining energy so that you are present for all that life has to offer you. So awesome. Thank you so much for making this salad with me today. I am so excited to have my first live sort of under my belt with you all. Um, and of course with our adorable little baby. Look at our salad. I know I said I was going to eat this later tonight, but I feel like I should taste test it. Sorry, this is a little bit um, shadowy cuz I tried it on my computer so I could see everything a little bit better. But maybe I’ll do the next one on my phone. I don’t know. And tune in to my Instagram stories. This is where I share all of this kind of stuff of what I prep and eat and um foods that I enjoy. So hopefully you did a little body doubling. I’m going to let the flavors marinade. I just feel like I can’t do it. I want to enjoy the perfect experience with the pistachios and I’m just going to let all those delicious flavors get in there. Um so I’ll share on my Instagram stories how it was. I feel like you will definitely be making this again. Thank you so much for spending this time with me. I’ll see you in another video. If you don’t catch my videos over on YouTube or Instagram, be sure to follow me on both places because what I share there is um sort of very different in terms of healthy habits or processes or sometimes Instagram is just like these flashy tidbits, right? YouTube can be a little bit longer. Um and of course, if you want step-by-step help, if you want a community of support and people cheering you on, come join us over in the healthyfamily.coaching community. We’d love to see you there. Hope you have a great day.