This Dense Bean Salad is the kind of lunch that actually keeps you full — hearty beans, crunchy veggies, and a bright lemon-herb dressing, all tossed together in one big, colorful bowl. It’s perfect for meal prep, picnics, and busy weekdays when you want something fresh, filling, and seriously good for you.
Ingredients
- 1 can (400 g) chickpeas, drained and rinsed
- 1 can (400 g) kidney beans, drained and rinsed
- 1 can (400 g) cannellini beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely diced
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 3 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Make the dressing: Whisk together the olive oil, lemon juice, red wine vinegar, garlic, Dijon mustard, salt, and pepper until well combined.
- Combine the beans: Add the chickpeas, kidney beans, and cannellini beans to a large bowl.
- Add the vegetables: Toss in the cherry tomatoes, cucumber, red onion, and parsley.
- Dress the salad: Pour the dressing over the salad and toss everything together until evenly coated.
- Add the feta: Gently fold in the crumbled feta so it stays in nice chunks.
- Chill and serve: Let the salad rest for at least 15 minutes (or refrigerate up to 4 days) so the flavors meld, then serve cold or at room temperature.
Pro tip: Make a double batch on Sunday — it tastes even better on day two once the beans soak up the dressing, making it ideal meal-prep lunches all week.
Advertisement
Estimated nutrition per serving: approx. 320 kcal, 13g protein, 38g carbs, 10g fat.
