Dense Bean Salad
This Dense Bean Salad is loaded with beans, fresh vegetables, protein, and a bright homemade dressing.
Unlike traditional salads that leave you hungry an hour later, this hearty bean salad is packed with fiber and protein to keep you satisfied for hours.
Perfect for meal prep, healthy lunches, and easy dinners.
Why You'll Love This Recipe
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High protein
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Great meal prep recipe
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Packed with fiber
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Budget-friendly
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Easy to customize
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No lettuce required
Ingredients
Salad
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1 can chickpeas, drained and rinsed
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1 can cannellini beans, drained and rinsed
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1 can black beans, drained and rinsed
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1 cup cucumber, diced
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1 cup cherry tomatoes, halved
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½ cup red onion, diced
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½ cup bell pepper, diced
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½ cup feta cheese
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¼ cup parsley, chopped
Dressing
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¼ cup olive oil
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3 tablespoons red wine vinegar
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1 tablespoon lemon juice
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1 teaspoon Dijon mustard
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1 teaspoon honey
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1 teaspoon garlic powder
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½ teaspoon salt
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¼ teaspoon black pepper
Instructions
Step 1
Combine all salad ingredients in a large mixing bowl.
Step 2
Whisk together dressing ingredients until smooth.
Step 3
Pour dressing over the salad.
Toss thoroughly.
Step 4
Refrigerate for at least 30 minutes.
Step 5
Serve chilled.
Variations
Mediterranean Dense Bean Salad
Add olives, cucumber, and extra feta.
Southwest Dense Bean Salad
Add corn, avocado, cilantro, and lime juice.
Protein-Packed Version
Add grilled chicken or tuna.
Vegan Version
Skip the feta cheese.
FAQ
Why is it called Dense Bean Salad?
The salad is packed with nutrient-dense ingredients and contains no lettuce, making it more filling than a traditional salad.
Can I meal prep this?
Yes. It actually tastes better the next day.
How long does it last?
Up to 4 days refrigerated.
Nutrition
Per Serving
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Calories: 310
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Protein: 14g
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Carbohydrates: 34g
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Fat: 13g
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Fiber: 10g