The BEST Mediterranean 3 Bean Salad Meal Prep!

feta cheese

🥗Healthier: avocado

💰Cheaper: omit

Avocado adds creaminess while reducing calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is cost-effective for dressing.

Start by making the dressing in a mason jar.

Add 1/4 cup of extra virgin olive oil to the jar.

Add 2 to 3 tablespoons of red wine vinegar.

Add 1 teaspoon of maple syrup.

Add 1 clove of minced garlic.

Season with salt and pepper to taste.

Add 1 tablespoon of fresh lemon zest.

Squeeze in the juice of half a lemon.

Add 1 tablespoon of Italian seasoning and shake the jar to combine.

Open three cans of beans (chickpeas, dark red kidney beans, and white beans) and rinse them well.

Add the rinsed beans into a mixing bowl.

Finely dice a handful of parsley and add it to the mixing bowl.

Finely dice about 5 roasted red peppers and add them to the bowl.

Slice up 1/2 cup of black kalamata olives and add them to the bowl.

Finely dice 1/2 red onion and add it to the bowl.

Shake up the dressing again and add it to the bean salad.

Add 1/2 cup of vegan cheese (either vegan mozzarella or feta) to the salad.

Gently toss all the ingredients together to combine.

Serve the salad topped with a handful of arugula.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens