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If you loved the Italian Dense Bean Salad, you’re going to love this Mediterranean spin — just as hearty, just as satisfying, and (dare I say?) maybe even fresher. This Mediterranean High Protein Bean Salad is my new favorite fridge-filler. Packed with lentils, chickpeas, and cannellini beans, it’s a refreshing, lemony bean salad that checks all the boxes: protein-rich, flavorful, and easy to prep in bulk.
What Makes This Bean Salad So Good?
High protein bean salads like this one are exploding in popularity for a reason — they’re hearty, nutrient-dense, and way more satisfying than your typical leafy greens. With a trio of beans and lentils, this version brings over 15g of plant protein per serving, making it ideal for vegetarians, vegans, or anyone trying to boost their protein without relying on meat.
Plus, let’s be real — when you’re juggling a baby in one arm and trying to keep your older kids from turning your kitchen into a slime lab, meals that practically make themselves are a gift from the heavens. This salad is perfect for meal prep, tastes even better the next day, and lasts all week in the fridge. They are also great for buddha bowls – another phenomenal option for meal prep! What more could you want?
Mediterranean Bean Salad Ingredients
Here’s what you’ll need for the base:
- Chickpeas
- Cannellini beans
- Cooked lentils
- Cherry tomatoes
- Cucumber
- Red bell pepper
- Red onion
- Fresh parsley and dill
The bright, lemony vinaigrette brings it all together with simple pantry staples: lemon juice, red wine vinegar, garlic powder, oregano, salt, and pepper.
Why It’s the Ideal Meal Prep Salad
Like its Italian cousin, this salad holds up beautifully in the fridge — dare I say it gets better with time. The vinegar-based dressing and sturdy legumes mean no sogginess, no sad wilted greens, and no fuss. Just grab, scoop, and go.
If you’re into batch cooking or meal prep, this is the kind of high-protein, fiber-filled dish that saves your brain on busy weekdays. It’s perfect as a main, a side, or part of a Buddha Bowl.
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Serving Ideas
- Lunchbox Star: Pairs well with whole grain crackers or pita chips
- Buddha Bowl: Spoon over greens with roasted veggies and a grain like farro
- Protein Plate: Add grilled tofu, or enjoy as-is — it’s complete on its own!
- Party Platter: Add to a Mediterranean grazing board with olives and hummus
Mediterranean High Protein Bean Salad Recipe
Nutrition Benefits
This salad is a total nutritional powerhouse. The beans and lentils bring plant-based protein and complex carbs. Fresh herbs and veggies add antioxidants and fiber. And the olive oil-based dressing provides heart-healthy fats (or skip it for a low-oil version — the flavor still slaps).
Each serving delivers:
- 19g protein
- 16g fiber
- Essential minerals like iron, magnesium, and potassium
- Zero added sugar, gluten-free, oil-free, and WFPB-friendly
How Long Does It Last?
This Mediterranean bean salad keeps for up to 5 days in the fridge when stored in an airtight container. The vinegar in the dressing acts as a natural preservative, and the veggies stay crisp and flavorful. In fact, I’ve been known to hoard the last scoop for myself — mom perks.
Try More Protein-Packed Bean Salads
Bean salads are the ultimate fridge-friendly meal. If you’re as obsessed as I am, be sure to check out my other faves:
- Italian Dense Bean Salad — the viral favorite that started it all
- Four Bean Salad with Homemade Zesty Italian Dressing
I’d Love to Hear What You Think!
If you try this Mediterranean High Protein Bean Salad, let me know how it turned out! Drop a comment below, rate the recipe, or share your version on social and tag me @cleancookingcaitlin. Your creations seriously make my day.
And if you want more family-friendly, high-protein, plant-based recipes in your inbox, subscribe to the newsletter here.
Mediterranean High Protein Bean Salad
Ingredients
Salad:
- 1 can (15 oz) chickpeas drained and rinsed. Low sodium, preferably organic.
- 1 can (15 oz) cannellini beans drained and rinsed. Low sodium, preferably organic.
- 1 cup cooked lentils cooked firm, green or brown
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- ½ whole red bell pepper diced
- ½ cup red onion finely chopped
- ½ cup fresh parsley chopped
- 2 tablespoons fresh dill or 1 teaspoon dried
Dressing:
- ¼ cup lemon juice freshly squeezed, or one lemon
- 2 tablespoons red wine vinegar
- ½ teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper
Instructions
- In a large bowl, combine chickpeas, cannellini beans, lentils, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and dill.
- In a small jar or bowl, whisk together the lemon juice, red wine vinegar, garlic powder, oregano, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Chill for at least 30 minutes before serving for best flavor.
- Store in an airtight container in the refrigerator for up to 5 days
Nutrition
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