Dense Bean Salad Meal Prep

Mediterranean tables often feature hearty bean salads that hold up beautifully for make-ahead meals. This dense mix of chickpeas, cannellini, and kidney beans meets cucumber, dill, feta, and a sharp red-wine Dijon dressing.

Serves 4 · 20 min prep

Estimate for one serving

• 390 cal
• 18g protein
• 42g carbs
• 17g fat

Every recipe here is free to read.

Ingredients

• 1 can (15 oz) canned chickpeas drained rinsed
• 1 can (15 oz) canned cannellini beans drained rinsed
• 1 can (15 oz) canned kidney beans drained rinsed
• 1 English cucumber
• 1.5 cups cherry tomatoes
• 1/2 small red onion
• 1/2 cup fresh parsley
• 1/4 cup fresh dill
• 4 oz feta cheese crumbled
• 1/4 cup extra-virgin olive oil
• 3 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 garlic clove

Instructions

1. 1Drain and thoroughly rinse all three cans of beans in a colander under cold water until the foam disappears; shake dry.
2. 2Dice the cucumber into small even cubes, halve the cherry tomatoes, and finely mince the red onion so the bite stays mild.
3. 3Chop the parsley and dill leaves finely and set aside for bright herb flavor.
4. 4In a large mixing bowl whisk together the olive oil, red wine vinegar, Dijon mustard, oregano, salt, pepper, and grated garlic until emulsified.
5. 5Add the three beans, cucumber, tomatoes, and red onion to the bowl; toss gently so every bean is coated without crushing.
6. 6Fold in most of the crumbled feta and the chopped herbs, reserving a little feta for topping later.
7. 7Taste and adjust salt or vinegar if needed; the salad should taste punchy and savory.
8. 8Divide evenly into four airtight meal-prep containers.
9. 9Chill at least 30 minutes so the beans absorb the dressing and flavors meld.
10. 10Just before eating, give each portion a quick stir and sprinkle the remaining feta on top.
11. 11Pack with a fork for desk lunches; it stays excellent for four days refrigerated.
12. 12Optional: add baby spinach at serving time for extra volume without extra prep.