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Viral Mediterranean Dense Bean Salad for Meal Prep

A vibrant bowl of dense bean salad featuring chickpeas, diced cucumber, red onion, and fresh herbs.
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This dense bean salad recipe delivers the viral TikTok flavor using chickpeas, white beans, fresh vegetables, and a bright Italian vinaigrette. It is a high protein, no-cook salad perfect for healthy meal prep lunches.

Ingredients

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  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 cup cucumber, diced
  • 1/2 cup red onion, finely chopped
  • 1/2 cup bell pepper, diced (any color)
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste

Instructions

  1. Prepare the beans by thoroughly rinsing and draining the chickpeas and cannellini beans in separate colanders. Let them drain completely.
  2. Chop the cucumber, red onion, and bell pepper into small, uniform pieces. Chop the fresh parsley.
  3. In a large bowl, combine the drained beans, diced cucumber, chopped red onion, diced bell pepper, and fresh parsley.
  4. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, and garlic powder. Season the dressing generously with salt and pepper.
  5. Pour the dressing over the bean and vegetable mixture. Toss gently until all ingredients are evenly coated.
  6. For the best flavor, cover the bowl and refrigerate the dense bean salad for at least 30 minutes before serving. This allows the ingredients to absorb the dressing.
  7. Serve chilled or at room temperature. This salad keeps well for meal prep lunches for up to four days.

Notes

  • For a richer flavor, add 1/4 cup of marinated artichoke hearts or sun-dried tomatoes to the salad mix.
  • If you prefer a tangier dressing, increase the red wine vinegar by one teaspoon.
  • This salad tastes better the next day, making it an ideal make ahead side dish.

Nutrition

Find it online: https://cookingbyfelix.com/dense-bean-salad-recipe-mediterranean-meal-prep/