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Dense Bean Salad – The Viral Meal-Prep Lunch

15-Minute Dense Bean Salad That Keeps You Full For Hours

A hearty, protein-packed bean salad perfect for meal prep. Simple to make, keeps well, and delivers balanced nutrition.

  • Total Time: 45 mins (includes chilling)
  • Yield: 4 servings 1x

Ingredients

Scale
  • 1 can black beans (15 oz), drained and rinsed
  • 1 can chickpeas (15 oz), drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely diced
  • 1 bell pepper, diced
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp cumin
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine black beans, chickpeas, cherry tomatoes, red onion, bell pepper, and parsley.
  2. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and pepper.
  3. Pour the dressing over the salad and toss to coat evenly.
  4. Refrigerate for at least 30 minutes before serving to let flavors meld.
  5. Store in an airtight container for up to 5 days.

Notes

  • Add avocado just before serving to prevent browning.
  • Swap parsley for cilantro if you prefer.
  • Great with feta or goat cheese for extra flavor.
  • Author: Janet D. Evans
  • Prep Time: 15 mins
  • Cook Time: 0 mins
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 cup
  • Calories: 220
  • Sugar: 5g
  • Sodium: 300mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 10g
  • Protein: 9g
  • Cholesterol: 0mg

Keywords: bean salad, meal prep, high protein, easy lunch, healthy salad