Quick Bean Salad Recipe: 15-Minute Meal Prep

A simple bean salad recipe has gained popularity for its quick preparation time and nutritional value. The dish requires less than 15 minutes to assemble and is designed to keep individuals satiated for hours. It utilizes two types of beans—chickpeas and cannellini beans—mixed with tomatoes, onion, olive oil, feta, and cucumber.

The recipe was inspired by food influencer Violet Witchel, whose dense bean variations went viral in 2024. According to the recipe, a single serving contains approximately 20 grams of protein, 10 grams of fiber, and 25 grams of carbohydrates. The meal yields four to five servings, making it ideal for Sunday meal prepping. Registered dietitian Cassandra Lepore endorses the nutritional profile of beans, noting they are a cost-effective source of macronutrients. However, she advises caution for those unaccustomed to high-fiber diets.

The core appeal of this meal is its efficiency. The recipe requires standard pantry items and fresh produce, allowing it to be whipped up in roughly 15 minutes. To secure a spot in a weekly meal-prep rotation, the dish must be packed with protein, fiber, and flavor. This specific combination has become a beloved midday meal for those seeking nutrition without a lengthy cooking process.

The ingredients required for this specific version include:

• 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
• Salt and pepper to taste

Preparation involves chopping the tomatoes, onions, and cucumber into bite-sized pieces. The chickpeas and cannellini beans should be drained before being mixed with the vegetables, feta, and olive oil. After seasoning with salt and pepper, the salad is ready to serve, often alongside pita bread.

According to Cassandra Lepore, a registered dietitian, bean salads are generally dietitian-approved. She describes them as a "gateway to eating more vegetables and getting in more fiber, protein, and potentially more color." Beyond the nutritional benefits, beans are highlighted as one of the most cost-effective ingredients available. Unlike fresh produce that may spoil within a week, beans can be stored in a pantry for months or even years.

Lepore emphasizes the importance of a balanced meal. A successful spinoff should maintain a "good mixture of carbohydrates, protein, fiber, and healthy fats." She notes that olive oil typically provides the healthy fats, while beans contribute carbohydrates, protein, and fiber. Ensuring this balance helps maintain satiety and prevents ravenous hunger shortly after eating.

While the base recipe is specific, it is easily adjustable to meet different nutritional goals. If the standard ingredients do not align with specific dietary needs, the recipe can be modified. Lepore suggests several ways to alter the dish to boost specific macronutrients.

Recommended adjustments include:

• Adding sweet or white potatoes for increased carbohydrates
• Including greens to boost fiber content
• Adding nuts for a protein boost

These additions allow the salad to remain versatile while still providing the essential balance required to stay full and energized throughout the day.

For individuals who consume beans frequently, the body is often well-equipped to handle the high fiber content. However, for those new to this type of diet, caution is necessary. Cassandra Lepore warns that a sudden increase in fiber can lead to gastrointestinal issues such as bloating or gas.

To avoid discomfort, she advises starting slowly. Instead of meal prepping the salad for three consecutive days immediately, individuals should try incorporating it into their diet one day a week to monitor their body's reaction. It is also recommended to consult a healthcare provider to determine the most appropriate nutritional plan for specific needs.