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High-Protein Mediterranean Dense Bean Salad for Meal Prep

Close-up of a vibrant, dressed dense bean salad featuring chickpeas, cucumber, red onion, and kidney beans on a white plate.
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This hearty, high-protein Mediterranean dense bean salad uses a mix of chickpeas, white beans, and kidney beans tossed in a bright vinaigrette. It is an easy, satisfying, and filling salad perfect for lunches or as a healthy potluck salad.

Ingredients

Scale
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 cup chopped cucumber
  • 1/2 cup chopped red onion
  • 1/2 cup chopped sun-dried tomatoes (packed in oil, drained)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Combine the rinsed and drained chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
  2. Add the chopped cucumber, red onion, sun-dried tomatoes, and fresh parsley to the bowl with the beans.
  3. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, salt, and black pepper to make the dressing.
  4. Pour the dressing over the bean mixture.
  5. Gently toss all ingredients until everything is evenly coated with the dressing.
  6. Cover the bowl and chill the dense bean salad in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
  7. Taste and adjust seasoning if needed before serving this protein packed lunch option.

Notes

  • This salad tastes best when made ahead of time; it keeps well in the refrigerator for up to four days, making it excellent for meal prep salads.
  • For an Italian bean salad recipe variation, add 1/4 cup chopped marinated artichoke hearts.
  • If you prefer a sweeter dressing, add 1 teaspoon of honey or maple syrup to the vinaigrette ingredients.

Nutrition

Find it online: https://www.purecookingjoy.com/dense-bean-salad-recipe/

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