All you need are two cans of beans, some fresh veggies, and a simple lemon dressing. That’s it, lunches are ready for days. No cooking, no tricky steps, and you can count on it to keep you full.
Chickpeas and navy beans pack both protein and fiber into every bite, so this salad keeps you satisfied and helps you avoid that mid-afternoon slump. Make a batch on Sunday and you’ll have lunch covered until midweek.
Nutrition
575 Calories | 31g Fat | 51g Carbohydrates | 12g Protein | 11g Fiber
Per Serving
Serves 4
Ingredients
For the Salad:
- 1 can Chickpeas (garbanzo beans), drained, rinsed, and dried
- 1 can Navy beans, drained, rinsed, and dried
- 1 small Red onion, diced (about 3/4 cup)
- 2 small Bell peppers (red, orange, or yellow), diced
- 1/2 English cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 6 oz Vegan feta cheese, crumbled
- Fresh parsley, stems removed, finely chopped.
For the Dressing:
- 1/4 cup extra virgin olive oil
Juice of 1 lemon (about 3 Tbsp) - 1 Tbsp maple syrup
- 1 tsp Dijon mustard
- 3 large garlic cloves, pressed
- 1/2 tsp fine salt
- 1/2 tsp dried oregano
Directions
- Dice the Red onion, Bell peppers, and cucumber into bite-sized pieces. Slice the Kalamata olives.
- Drain, rinse, and pat dry the Chickpeas and Navy beans.
- Add all salad ingredients to a large mixing bowl.
- Whisk together all dressing ingredients in a small bowl or measuring cup.
- Pour the dressing over the salad and toss well to coat.
- Serve right away or portion into jars or containers for later. The flavors get even better after a few hours in the fridge.
Pro-Tips
- Add avocado and tomato just before you eat. They can get mushy if left overnight, so keep them separate and add them fresh when you’re ready.
- Feel free to swap in whatever beans you have on hand. Cannellini, great northern, or black-eyed peas all work well, just pick ones that are firm enough to keep their shape.
- Pressing the garlic instead of mincing it helps release more oil and gives the dressing extra flavor.
Taking control of your nutrition starts with practical skills. This recipe is more than just a meal; it’s a blueprint for using what you have to create something nourishing and delicious. By incorporating simple, sustainable habits like this into your routine, you can build lasting skills that support your goals and simplify your busy life.
