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Dense Bean Salad for Weight Loss

A high-protein, fiber-rich dense bean salad packed with chickpeas, black beans, cannellini beans, and fresh vegetables. Perfect for weight loss, meal prep, and healthy lunches that keep you full for hours.
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Prep Time 15 minutes
Resting Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course, Salad
Cuisine: Mediterranean
Calories: 380
Ingredients Method Notes

Ingredients
  

  • 1 can chickpeas drained and rinsed
  • 1 can cannellini beans drained and rinsed
  • 1 can black beans drained and rinsed
  • 1 cup cucumber chopped
  • 1 cup cherry tomatoes halved
  • 1 red bell pepper diced
  • 1/2 red onion finely chopped
  • 1/2 cup sweet corn
  • 2 tbsp fresh parsley chopped
  • 1 tbsp fresh dill chopped
  • 1/4 cup crumbled feta optional
  • 2 tbsp pumpkin seeds optional
For Dressing
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup
  • 1 garlic clove minced
  • 1/2 tsp dried oregano
  • Salt & black pepper to taste

Method
 

  1. Drain and rinse all beans thoroughly and add to a large bowl.
  2. Add cucumber, tomatoes, bell pepper, onion, corn, parsley, and dill.
  3. In a small bowl, whisk together all dressing ingredients until smooth.
  4. Pour dressing over salad and toss well to combine.
  5. Add feta and pumpkin seeds if using.
  6. Refrigerate for at least 30 minutes before serving for best flavor.

Notes

  • Tastes better after resting as flavors deepen.
  • Store in an airtight container for 4-5 days.
  • Add feta and seeds just before serving for best texture.
  • Can be customized with avocado, chicken, or quinoa.