Description
This Dense Bean Salad is the ultimate high-protein, fiber-rich meal prep solution. Packed with chickpeas, cannellini beans, fresh vegetables, feta, and a zesty Mediterranean dressing, it’s filling, nutritious, and perfect for lunches or healthy dinners.
Ingredients
- For the salad:
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 orange or yellow bell pepper, finely diced
- 2 Persian cucumbers (or 1/2 English cucumber), chopped
- 1/2 small red onion, finely diced
- 1/3 cup fresh parsley, chopped
- 1/2 cup kalamata olives or pepperoncini
- 1/2 cup feta cheese, crumbled
- For the dressing:
- 1/4 cup red wine vinegar
- 1 1/2 tsp honey or maple syrup
- 1 1/2 tsp dried oregano
- 3 cloves garlic, minced
- 3/4 tsp salt
- 1/4 tsp black pepper
- 1/4 cup extra virgin olive oil
Instructions
- In a large bowl, combine chickpeas, cannellini beans, bell peppers, cucumbers, red onion, parsley, and olives.
- In a small bowl or jar, whisk together red wine vinegar, honey (or maple syrup), oregano, garlic, salt, pepper, and olive oil until well combined.
- Pour dressing over the salad and toss until evenly coated.
- Gently fold in feta cheese.
- Let the salad sit for at least 15–30 minutes to allow flavors to develop before serving.
- Serve chilled or at room temperature.
Notes
- Best when it sits for a few hours or overnight.
- Add grilled chicken or tuna for extra protein.
- Stays fresh in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean