🫘Making the VIRAL TikTok Dense Bean Salad (10 min meal prep)

Ingredients

• 2 cans (15 oz) Chickpeas (rinsed and drained)
• 1 medium Cucumber (chopped into bite‑size pieces)
• 1 large Red Bell Pepper (chopped)
• 0.5 medium Red Onion (diced)
• 0.5 cup Kalamata Olives (pitted and chopped)
• 4 oz Feta Cheese (cut into cubes)
• 2 tablespoons Olive Oil (extra virgin)
• 1 tablespoon White Wine Vinegar
• 1 tablespoon Fresh Lemon Juice (freshly squeezed)
• 0.25 teaspoon Crushed Red Pepper Flakes (optional heat)
• to taste Salt
• to taste Black Pepper (freshly ground)
• 2 tablespoons Fresh Dill (chopped (can substitute parsley))

Instructions

1. Rinse and Drain Chickpeas

   Open the two 15‑oz cans of chickpeas, place them in a colander, rinse under cold water, and let them drain completely.

   Time: PT2M

2. Prep the Vegetables

   On a cutting board, chop the cucumber into bite‑size pieces, dice the red bell pepper, finely dice half a red onion, and roughly chop half a cup of Kalamata olives.

   Time: PT6M

3. Cube the Feta

   Take a 4‑oz block of feta cheese and cut it into small cubes.

   Time: PT2M

4. Make the Dressing

   In a mason jar, combine 2 Tbsp olive oil, 1 Tbsp white wine vinegar, 1 Tbsp fresh lemon juice, 1/4 tsp crushed red pepper flakes, a pinch of salt and pepper, and the chopped dill. Seal the lid and shake vigorously until emulsified.

   Time: PT3M

5. Combine Salad and Dressing

   In the large mixing bowl, add the drained chickpeas, chopped cucumber, bell pepper, red onion, olives, and feta cubes. Pour the shaken dressing over the salad and toss gently until everything is evenly coated.

   Time: PT2M

6. Portion and Store

   Divide the salad into four 1‑cup takeout containers, label them if desired, and refrigerate. The salad keeps well for up to five days.

   Time: PT2M

Nutrition Facts

Calories

285

Protein

9 g

Carbohydrates

30 g

Fat

12 g

Fiber

7 g