Dense Bean Salad
A hearty, high-fibre meal-prep salad that keeps for days.
- Difficulty
- Easy
- Time
- 15 min
- Makes
- 4 serves
Why people are talking about it
Dense bean salads became a viral meal-prep trend: a big bowl of beans and chopped veg that gets better over a few days in the fridge.
Why it's gut-friendly
Beans and chickpeas are among the richest everyday sources of fibre and contain the kinds of fibre gut bacteria love.
Ingredients
- 1 can (400 g) chickpeas, drained and rinsed
- 1 can (400 g) cannellini or butter beans, drained and rinsed
- 1 Lebanese cucumber, diced
- 1 cup cherry tomatoes, quartered
- ΒΌ red onion, finely diced
- Large handful parsley, chopped
- 3 tbsp olive oil
- 2 tbsp red wine vinegar or lemon juice
- 1 tsp dried oregano
- Salt and pepper
- 50 g feta (optional)
Method
- Put the beans and chopped veg in a large bowl.
- Whisk oil, vinegar, oregano, salt and pepper.
- Pour over the salad, toss and crumble over feta.
- Divide into containers. It keeps for 3 to 4 days in the fridge.
Good to know
Rinsing canned beans well can make them easier on the stomach. If beans make you gassy, start with smaller portions.
Make it yours
- Mexican-style: black beans, corn, capsicum, lime and coriander.
- Add cooked barley or quinoa for more bulk.
- Stir through pesto instead of the dressing.
General information only. If you have a digestive condition, food allergy or special diet, check with your doctor or dietitian.