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Bean Salad Meal Prep (High-Protein, No-Cook Wonder)

This bean salad meal prep is your weekly lunch hero—packed with plant-based protein, crunchy veggies, and a zesty vinaigrette that actually tastes good. No stove drama, just beans, feta, and flavor doing the heavy lifting while you pretend it was hard work.
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Prep Time 15 minutes
for edamame only 5 minutes
Course Main Course
Servings 5

Equipment

  • Large mixing bowl
  • Small mixing bowl
  • Cutting board
  • Chef’s knife
  • Measuring cups
  • Measuring spoons
  • Spoon or spatula for mixing

Ingredients
  

  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 ½ cups shelled edamame if frozen, cooked and cooled
  • 1 cup diced cucumber
  • ½ cup diced sweet onion
  • 1 ½ cups cherry tomatoes quartered
  • ½ cup chopped kalamata olives
  • 1 cup crumbled or diced feta cheese
  • ⅓ cup chopped fresh parsley
  • 2 tablespoons white balsamic vinegar or white wine vinegar
  • 2 tablespoons fresh lemon juice
  • ¼ cup extra virgin olive oil
  • ½ tablespoon honey
  • 1 clove garlic finely minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt

Instructions

  • Cook and Cool Edamame: If using frozen shelled edamame, boil or steam it for 3 to 5 minutes. Drain and rinse with cold water to cool quickly.
    1 ½ cups shelled edamame
  • Chop the Veggies: Dice the cucumber and onion, quarter the cherry tomatoes, and chop the parsley and olives. Lay it all out and admire your knife skills.
    1 cup diced cucumber, ½ cup diced sweet onion, 1 ½ cups cherry tomatoes, ⅓ cup chopped fresh parsley, ½ cup chopped kalamata olives
  • Mix the Salad: In a large mixing bowl, combine the cannellini beans, chickpeas, cooked edamame, cucumber, onion, tomatoes, olives, feta cheese, and parsley. Gently mix it all together.
    1 15-ounce can cannellini beans, drained and rinsed, 1 15-ounce can chickpeas, drained and rinsed, 1 cup crumbled or diced feta cheese
  • Whisk the Dressing: In a small bowl, whisk the vinegar, lemon juice, olive oil, honey, garlic, Dijon mustard, Italian seasoning, and salt until smooth and emulsified.
    2 tablespoons white balsamic vinegar or white wine vinegar, 2 tablespoons fresh lemon juice, ¼ cup extra virgin olive oil, ½ tablespoon honey, 1 clove garlic, 1 teaspoon Dijon mustard, 1 teaspoon Italian seasoning, ½ teaspoon salt
  • Dress It Up: Pour the vinaigrette over the salad. Use a spoon or spatula to toss gently, making sure everything gets coated without smashing the beans.
  • Taste and Adjust: Give it a quick taste. Want more tang? Add a little more lemon juice or vinegar. Salt fiend? Go for it.
  • Pack It Up: Spoon the salad into airtight meal prep containers. Store in the fridge for up to 4 days. Give it a good stir or shake before eating, since the dressing likes to settle at the bottom.