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High-Fiber Bean Salad That Keeps You Full For Hours
40min
Total Time
6 people
Servings
Easy
Difficulty
Budget
Cost
320 kcal
Calories
This salad will outlast your snack cravings and your willpower—seriously clingy in a good way.
Ingredients
6
- 1 cup cooked chickpeas
- 1 cup cooked kidney beans
- 1 cup cooked cannellini beans
- 1 small red onion finely chopped
- 1 red bell pepper diced
- 1 cucumber diced
- 1 cup cherry tomatoes halved
- 1/4 cup chopped parsley
- 1/4 cup chopped mint
- 1/3 cup extra virgin olive oil
- Juice of 2 lemons
- 2 tbsp red wine vinegar substitute (apple cider)
- 1 tsp ground cumin
- 1 tsp sea salt
- 1/2 tsp black pepper
- Optional: 1/2 cup crumbled feta
Instructions
1
Cook dried beans in Instant Pot as directed
2
Or use canned beans rinsed well and drained
3
Chop vegetables and herbs finely
4
Make dressing with oil, lemon, vinegar, cumin
5
Season dressing with salt and pepper
6
Toss beans with dressing in bowl
7
Add vegetables and toss gently
8
Chill at least 30 minutes before serving
9
Adjust salt and lemon to taste
10
Sprinkle feta if using before serving
Pro Tips
Use fresh lemon juice for brightness
Toast cumin for warmer flavor
Rinse canned beans well
Chill before serving for best flavor
Troubleshooting
Too salty rinse beans and add lemon
Too bland add salt or more lemon
Too watery drain excess liquid
Recipe Variations
Add grilled corn and avocado
Use white beans and lemon zest
Spicy version add chopped chili
Add quinoa for extra protein
Serving Suggestions
Serve over mixed greens
Scoop with warm pita bread
Top with extra herbs
Serve as side for grilled meals
Nutrition Facts
320
Calories
16g
Protein
40g
Carbs
12g
Fat
14g
Fiber
5g
Sugar
360mg
Sodium
Common Mistakes to Avoid
Overdressing makes salad soggy
Using canned beans without rinsing
Not balancing acid and oil
Cutting vegetables too large
Frequently Asked Questions
Can I use canned beans?
Yes. Rinse well to reduce sodium.
How long does it keep?
Keeps up to four days refrigerated.
Is it freezer friendly?
Not recommended. Vegetables lose texture.
Can I make it gluten free?
Yes. Use gluten free condiments.
Can I add grains?
Yes quinoa works well for more protein.
Reviews
Kim
Apr 9, 2026
Fresh and filling. Great for packed lunches.
Raj
Apr 21, 2026
Balanced flavors and very satisfying. Love the herbs.
Maria
May 3, 2026
Easy to make. I added extra lemon.
Chen
Apr 23, 2026
Perfect for meal prep. Stays good for days.
Sofia
Apr 13, 2026
Family loved it. Crunchy and bright flavors.
