To secure a spot in my meal-prep rotation, a recipe has to be packed with protein, fiber, and flavor. So, it’s no surprise that bean salad has become my most beloved midday meal.
Bean salads have been around for centuries, but I came across the idea more recently thanks to Violet Witchel, a food influencer whose “dense” variations went viral in 2024.
Over the past few months, my roommate and I have consistently turned to Witchel’s recipes — or our own inspired spinoffs — to craft nutritious, easy-to-store lunches we’re actually excited to eat.
My favorite version is made up of only six ingredients, and one serving (roughly) contains over 20 grams of protein, 10 grams of fiber, and 25 grams of carbohydrates.
Making this bean salad couldn’t be easier
I use the ingredients below in my salad, which takes about 15 minutes to prep:
- 2 cups of cherry or grape tomatoes
- 1 ½ cups of crumbled feta
- 1 ¾ cups of chickpeas
- 1 ¾ cups of cannellini beans
- 1 cup of chopped red onion
- 1 ¼ cups of chopped English cucumber
- 3 tablespoons of olive oil
- Dash of salt and pepper (to taste)
After gathering the ingredients, chop the onion, tomatoes, and cucumber into bite-sized pieces, drain the chickpeas and cannellini beans, and then mix them all together with the feta and olive oil.
Add salt and pepper to taste, and serve it alongside pita bread.
Typically, this recipe yields four to five servings, making it the perfect lunch to prepare on a Sunday afternoon and store in your refrigerator.
Bean salad is dietitian-approved, and this recipe is easy to adjust
Unlike some food trends, most bean salads are dietitian-approved (as long as you make them correctly).
“They’re essentially like a gateway to eating more vegetables and getting in more fiber, protein, and potentially more color,” Cassandra Lepore, a registered dietitian, told Business Insider.
In addition to having a strong nutritional profile, Lepore said, beans are also one of the most cost-effective ingredients.
Unlike some types of produce, which may start to wilt or rot after a week, beans can be stored in a pantry for months — or even years. I usually stock up on cans so I can make this salad at a moment’s notice.
These types of salads are also easy to customize, but you’ll want to ensure that any spinoff maintains a “good mixture of carbohydrates, protein, fiber, and healthy fats,” Lepore told BI.
Healthy fats, like olive oil, typically come from the salad dressing, she said, and beans can be a source of carbohydrates, protein, and fiber.
“I really would recommend ensuring that there’s a great balance of all of those key macronutrients so the salad is filling you up, you’re staying satiated, and you’re not ravenous for your next meal or snack right after eating it,” Lepore added.
With a mix of carbohydrates, protein, fiber, and healthy fats, my go-to bean salad checks all of those key boxes for me. However, if my recipe doesn’t work with your nutrition goals, it can be adjusted.
For example, the dietitian recommended adding sweet or white potatoes for more carbohydrates, greens for extra fiber, and nuts for a protein boost.
If you’re new to consuming so much fiber, start slow
Beans are one of the foods I eat most frequently. As a result, my body has become well-equipped at handling such a fiber-rich salad on a regular basis. However, that may not be the case for everyone.
“If you are going to meal prep a bean salad, start slow, especially if there is going to be a significant amount of fiber,” Lepore told BI. “Maybe don’t meal prep it Sunday night and have it Monday, Tuesday, and Wednesday for lunch.”
She said that consuming too much fiber when your body isn’t used to it can lead to gastrointestinal issues such as bloating or gas.
To play it safe, try incorporating this recipe — or a variation of it — into your diet one day a week and see how you feel. And, as always, make sure to speak with your healthcare provider about what makes the most sense for your specific nutritional needs.
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