Dense Bean Salad (High Protein)

Ingredients

• 3 tablespoons Extra Virgin Olive Oil (use a good quality oil for flavor)
• 1 large Lemon (zest and juice)
• 2 tablespoons Red Wine Vinegar
• 1 teaspoon Dried Oregano
• 1 teaspoon Honey
• 1 teaspoon Dijon Mustard
• 1 cup Chickpeas (drained and rinsed, canned)
• 1 cup Black Beans (drained and rinsed, canned)
• 1 cup Cannellini Beans (drained and rinsed, canned)
• 1 cup Cherry Tomatoes (halved)
• 1 cup Cucumber (diced, seeded if large)
• 0.5 cup Red Bell Pepper (diced)
• 3 stalks Scallions (sliced thinly)
• 2 tablespoons Fresh Parsley (chopped)
• 0.5 cup Feta Cheese (crumbled)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prepare the dressing

   In a small bowl, whisk together the extra virgin olive oil, lemon zest, lemon juice, red wine vinegar, dried oregano, honey, Dijon mustard, and a pinch of salt and pepper until the mixture emulsifies.

   Time: PT5M

2. Drain and rinse beans

   Open the cans of chickpeas, black beans, and cannellini beans. Pour each into a colander, rinse under cold water, and let drain well. Transfer the beans to the large mixing bowl.

   Time: PT3M

3. Chop the vegetables

   Halve the cherry tomatoes, dice the cucumber and red bell pepper, slice the scallions thinly, and chop the parsley. Add all chopped vegetables to the bowl with the beans.

   Time: PT10M

4. Combine and toss

   Pour the prepared dressing over the bean‑vegetable mixture. Toss gently with a spatula until everything is evenly coated. Sprinkle the crumbled feta on top.

   Time: PT2M

5. Marinate

   Let the salad rest for at least 10 minutes at room temperature, then give it a quick toss before serving. This allows the flavors to meld.

   Time: PT10M

Nutrition Facts

Calories

250

Protein

12g

Carbohydrates

30g

Fat

10g

Fiber

8g