High Protein Dense Bean Salad for Meal Prep
Make this hearty, protein-packed dense bean salad. It uses canned beans and fresh vegetables, tossed in a zesty dressing, making it perfect for quick lunches or potlucks.
- Prep Time: 15 min
- Cook Time: 0 min
- Total Time: 45 min
- Yield: 4 servings 1x
- Category: Salad
- Method: No Cook
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can kidney beans, rinsed and drained
- 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 cup diced cucumber
- 1 cup diced bell pepper (any color)
- 1/2 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon garlic powder
- Salt to taste
- Black pepper to taste
Instructions
- Combine the rinsed and drained black beans, kidney beans, and chickpeas in a large mixing bowl.
- Add the diced cucumber, diced bell pepper, chopped red onion, and fresh parsley to the bowl with the beans.
- In a small bowl, whisk together the olive oil, apple cider vinegar, and garlic powder. Season the dressing with salt and pepper.
- Pour the dressing over the bean and vegetable mixture.
- Toss all ingredients gently until everything is evenly coated with the dressing.
- Cover the bean salad and refrigerate for at least 30 minutes before serving to allow the flavors to combine. This salad tastes better after chilling.
Notes
- This salad is excellent for meal prep; it keeps well in the refrigerator for up to four days.
- For a Mediterranean twist, add 1/2 cup crumbled feta cheese just before serving.
- You can substitute any combination of canned beans you prefer for a different flavor profile.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4
- Sodium: 250
- Fat: 14
- Saturated Fat: 2
- Unsaturated Fat: 12
- Trans Fat: 0
- Carbohydrates: 45
- Fiber: 15
- Protein: 18
- Cholesterol: 0