Dense Bean Salad (with Chicken)
A protein-packed dense bean salad with chicken, three kinds of beans, feta, and veggies. Ready in 10 minutes and perfect for meal prep.
Equipment
- Large Bowl
Ingredients
Dressing
- ⅓ cup extra virgin olive oil
- ⅓ cup red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
Dense Bean Salad
- 1 (15-ounce) can of chickpeas, drained and rinsed
- 1 (15-ounce) can of navy or cannellini beans, drained and rinsed
- 1 (15-ounce) can of kidney beans, drained and rinsed
- 2 cups cooked chicken, diced
- 1 cup cherry tomatoes, halved or quartered
- 1 cup cucumber, diced
- ¼ cup red onion, finely chopped
- ½ cup roasted red peppers, chopped
- ¼ cup fresh parsley, chopped
- ½ cup crumbled feta cheese
Instructions
- Make the Dressing: In a very large bowl, whisk together the olive oil, red wine vinegar, garlic, salt and black pepper until smooth.
- Prepare the Salad: To the same bowl, add the chickpeas, navy or cannellini beans, kidney beans, chicken, tomatoes, cucumber, red onion, roasted red peppers, parsley and feta, tossing to combine.
- Taste and adjust seasoning as needed.
- Optional: Chill for 30 minutes, or overnight, for flavors to combine. Serve as a main, side, or wrap filling.
Notes
- Chicken: I like to chop the chicken pretty small so it grabs onto the dressing better and better matches the size of the beans, but shredding it also works.
- Roasted Red Peppers: To make prep easier, I use jarred roasted red peppers (drained) in this recipe.
Nutrition
Serving: 1 (of 5) | Calories: 379kcal | Carbohydrates: 32.2g | Protein: 24.3g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 65mg | Sodium: 732mg | Potassium: 491mg | Fiber: 8g | Sugar: 2g | Vitamin A: 716IU | Vitamin C: 25mg | Calcium: 124mg | Iron: 1mg
