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Easy Mediterranean Mixed Bean Salad for High Protein Meal Prep

A vibrant bowl of high protein bean salad featuring chickpeas, kidney beans, cucumber chunks, and red onion.
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You will make this fresh, filling, and high protein Mediterranean Mixed Bean Salad in under 20 minutes. It uses canned beans for convenience and features a zesty vinaigrette, making it a perfect make ahead salad for lunches or potlucks.

Ingredients

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  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • 1 cup chopped cucumber
  • 1/2 cup chopped red onion
  • 1/2 cup chopped bell pepper (any color)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Prepare the beans: Open the cans of chickpeas, kidney beans, and cannellini beans. Pour them into a colander and rinse them well under cool water. Let them drain completely.
  2. Chop the vegetables: Dice the cucumber, red onion, and bell pepper into small, uniform pieces. Chop the fresh parsley.
  3. Make the zesty vinaigrette: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and black pepper until combined.
  4. Combine ingredients: In a large bowl, add the rinsed and drained beans, chopped cucumber, red onion, bell pepper, and parsley.
  5. Dress the salad: Pour the zesty vinaigrette over the bean mixture. Gently toss everything together until all ingredients are evenly coated.
  6. Chill or serve: You can serve this high protein bean salad immediately, or cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This salad tastes even better the next day.

Notes

  • This recipe is naturally gluten free and vegetarian. For a vegan option, confirm your vinegar does not contain non-vegan additives.
  • This durable picnic food keeps well for up to four days in the refrigerator, making it an excellent choice for meal prep salads.
  • If you prefer a Southwest flavor profile, substitute the oregano with cumin and add 1/2 cup of corn and 1/4 cup of chopped cilantro.

Nutrition

Find it online: https://cookincorner.com/easy-bean-salad-recipe-high-protein/