Dense Bean Salad Recipe for Weight Loss

Ingredients

For the Salad

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup cucumber, diced
• 1 cup bell pepper, diced
• ½ cup red onion, finely chopped
• 1 cup cherry tomatoes, halved
• ¼ cup fresh parsley, chopped
• 150g grilled chicken breast, diced (optional for extra protein)
• ¼ cup crumbled feta cheese

For the Dressing

• 2 tablespoons extra virgin olive oil
• Juice of 1 large lemon
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• ½ teaspoon dried oregano
• Salt and black pepper to taste

Instructions

1. Drain and rinse the chickpeas, black beans, and kidney beans thoroughly.
2. Add all beans to a large mixing bowl.
3. Add cucumber, bell pepper, red onion, cherry tomatoes, parsley, grilled chicken, and feta cheese.
4. In a separate bowl, whisk together olive oil, lemon juice, vinegar, Dijon mustard, garlic, oregano, salt, and pepper.
5. Pour the dressing over the salad.
6. Toss everything until evenly coated.
7. Refrigerate for at least 30 minutes before serving to allow the flavors to blend.

Nutrition Per Serving (Approximate)

With Chicken:

• Calories: 380
• Protein: 32g
• Carbohydrates: 30g
• Fiber: 13g
• Fat: 12g

Without Chicken:

• Calories: 280
• Protein: 15g
• Carbohydrates: 32g
• Fiber: 13g
• Fat: 10g

Why This Recipe Supports Weight Loss

• High fiber content helps control hunger.
• Protein supports muscle maintenance during weight loss.
• Beans provide slow-digesting carbohydrates that help stabilize energy levels.
• Low in processed ingredients.

• Easy to meal prep for several days.

• Helps increase fullness without excessive calories