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The Ultimate 15-Minute No-Cook Mediterranean Mixed Bean Salad (High Protein & Meal Prep Friendly)

A close-up of a vibrant, high protein bean salad featuring chickpeas, kidney beans, cherry tomatoes, feta cheese, and parsley.
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Make this vibrant, high-protein Mediterranean bean salad in just 15 minutes using canned beans. It requires no cooking and keeps well, making it perfect for meal prep, potlucks, or a quick, healthy side dish.

Ingredients

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  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 cup chopped cucumber
  • 1 cup halved cherry tomatoes
  • 1/2 cup chopped red onion
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Rinse and drain all canned beans thoroughly. Place the chickpeas, cannellini beans, and kidney beans into a large mixing bowl.
  2. Add the chopped cucumber, cherry tomatoes, red onion, and fresh parsley to the bowl with the beans.
  3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to create the zesty vinaigrette dressing.
  4. Pour the dressing over the bean mixture. Toss gently until all ingredients are evenly coated.
  5. If using, gently fold in the crumbled feta cheese.
  6. For best flavor, cover the salad and let it chill in the refrigerator for at least 15 minutes before serving. This allows the flavors to meld.

Notes

  • This make ahead salad tastes even better on the second day, making it a fantastic choice for weekly meal prep lunches.
  • For a Southwest flavor profile, substitute the feta with corn and use lime juice instead of red wine vinegar in the dressing.
  • This recipe is naturally gluten free and vegetarian; omit the feta to make it vegan.

Nutrition

Find it online: https://hearthbite.com/easy-bean-salad-recipe-high-protein/