Easy Mediterranean Mixed Bean Salad (High Protein Meal Prep)
Prepare this easy, high-protein mixed bean salad. It uses canned beans for quick assembly, making it perfect for meal prep lunches, potlucks, or a satisfying side dish. The zesty dressing adds bright flavor.
- Prep Time: 15 min
- Cook Time: 0 min
- Total Time: 15 min
- Yield: 6 servings 1x
- Category: Salad
- Method: No Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 1 cup chopped cucumber
- 1 cup chopped bell pepper (any color)
- 1/2 cup chopped red onion
- 1/2 cup chopped fresh parsley
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Combine the rinsed and drained chickpeas, black beans, and cannellini beans in a large bowl.
- Add the chopped cucumber, bell pepper, red onion, and fresh parsley to the bowl with the beans.
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and pepper to create the dressing.
- Pour the dressing over the bean mixture.
- Toss all ingredients gently until everything is evenly coated.
- Cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld. 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 Southwest flavor profile, substitute the oregano with 1 teaspoon of chili powder and add 1/2 cup of corn.
- If you want a denser salad, reduce the amount of vinegar slightly.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 4
- Sodium: 350
- Fat: 13
- Saturated Fat: 2
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 35
- Fiber: 12
- Protein: 14
- Cholesterol: 0