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Easy Mediterranean Mixed Bean Salad: High Protein Meal Prep Staple

Close-up of a vibrant chickpea bean salad featuring chickpeas, cucumber, red onion, and sun-dried tomatoes in a white bowl.
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Tired of boring lunches? This simple, no-cook Mediterranean Mixed Bean Salad comes together in just 15 minutes. This high protein salad recipe is perfect for meal prep, keeps well for days, and makes a zesty side dish for any potluck. Rely on this fiber-rich meal for lasting energy.

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 cucumber, diced
  • 1/2 cup red onion, finely chopped
  • 1/2 cup sun-dried tomatoes (packed in oil, drained), chopped
  • 1/4 cup fresh parsley, chopped
  • 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. Combine the rinsed and drained chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
  2. Add the diced cucumber, chopped red onion, chopped sun-dried tomatoes, and fresh parsley to the bowl with the beans.
  3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to create the zesty bean dressing.
  4. Pour the dressing over the bean and vegetable mixture.
  5. Gently toss all ingredients together until everything is evenly coated with the dressing.
  6. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld before serving. This is a great make ahead salad.

Notes

  • This recipe is naturally gluten-free and vegan.
  • For an extra flavor boost, add 1/4 cup crumbled feta cheese just before serving (omit for vegan).
  • This high protein salad tastes even better the next day, making it ideal for meal prep.

Nutrition

Find it online: https://carlacooking.com/easy-mediterranean-bean-salad-high-protein/