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Cucumber & Dense Bean Salad Jars

A vibrant, high-protein meal prep salad featuring layers of hearty chickpeas, kidney beans, black beans, and crisp cucumbers in a zesty lemon-herb vinaigrette.
Print Recipe
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 jars
Course: Lunch, Main Course, Salad
Cuisine: American, Mediterranean
Calories: 410
Ingredients Equipment Method Notes

Ingredients
  

Zesty Herb Vinaigrette
  • 0.33 cup extra virgin olive oil
  • 0.25 cup lemon juice freshly squeezed
  • 1 tbsp Dijon mustard
  • 1 tbsp maple syrup or honey
  • 2 cloves garlic minced
  • 1 tsp dried oregano
  • 0.5 tsp kosher salt
  • 0.25 tsp black pepper freshly ground
Salad Layers
  • 1 can (15oz) chickpeas rinsed and drained
  • 1 can (15oz) dark red kidney beans rinsed and drained
  • 1 can (15oz) black beans rinsed and drained
  • 2 large English cucumbers diced
  • 0.5 large red onion finely diced
  • 0.5 cup feta cheese crumbled
  • 0.5 cup fresh parsley chopped
  • 0.25 cup fresh dill chopped

Equipment

  • Cutting board
  • Chef's knife
  • 4 wide-mouth quart mason jars
  • Whisk
  • Colander

Method
 

  1. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, maple syrup, minced garlic, oregano, salt, and pepper until fully emulsified.
  2. Place chickpeas, kidney beans, and black beans into a colander. Rinse thoroughly under cold water until clear, then drain well.
  3. Dice the English cucumbers and red onion. Roughly chop the fresh parsley and dill.
  4. Line up 4 clean, dry wide-mouth mason jars. Evenly divide the vinaigrette into the bottom of each jar.
  5. Add the rinsed dense beans (chickpeas, kidney, black beans) into the dressing. This allows them to marinate.
  6. Layer the diced red onion and crumbled feta cheese on top of the beans.
  7. Pack the diced cucumbers into the jars to keep them elevated and crisp away from the dressing.
  8. Top each jar with the fresh parsley and dill. Seal tightly with lids and store upright in the refrigerator for up to 5 days. Shake well before eating.

Notes

Keep jars completely upright during storage to prevent the dressing from prematurely soaking the cucumbers.