Dense Bean Salad with Chicken and Feta
The viral dense bean salad made for a GLP-1 appetite: chickpeas and cannellini beans with diced chicken, crunchy vegetables and feta in a lemon-Dijon dressing, everything chopped small. 30 g of protein and 8 g of fibre a bowl, and it keeps 3 to 4 days in the fridge, so one batch covers most of the week's lunches. Fibermaxxing, scaled for a smaller stomach.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
30 gprotein
- Calories
- 340 kcal
- Ready in
- 20 min
- Serves
- 5
Is 30 g enough? Calculate your daily protein target
Ingredients
- 1 can (400 g / 14 oz / 14 oz) chickpeas, drained and rinsed (240 g / 8 oz drained)
- 1 can (400 g / 14 oz / 14 oz) cannellini beans, drained and rinsed (240 g / 8 oz drained)
- 300 g / 11 oz (10½ oz) cooked chicken breast, skin removed
- 200 g / 7 oz (7 oz) cucumber
- 200 g / 7 oz (7 oz) cherry tomatoes
- 1 red pepper (about 150 g / 5 oz)
- ½ small red onion (about 60 g / 2 oz)
- 80 g / 3 oz (⅔ cup) feta, crumbled
- A handful of flat-leaf parsley, chopped
- Dressing: 1½ tbsp olive oil, 2 tbsp lemon juice, 2 tsp Dijon mustard, salt and black pepper
Instructions
- Whisk the olive oil, lemon juice and mustard in a large bowl with a pinch of salt and plenty of black pepper.
- Add the chickpeas and cannellini beans and toss so they soak up the dressing while you chop.
- Cut the chicken, cucumber and pepper into pieces about the size of a bean, quarter the tomatoes and chop the onion very finely. Leftover roast chicken or a ready-cooked breast works well. Small, even pieces are what make it a dense bean salad: you get some of everything in each spoonful.
- Add everything to the bowl with the feta and parsley and mix well. Taste and add more lemon or pepper if needed.
- Divide into 5 containers and keep in the fridge for 3 to 4 days.
- New to this much fibre? Start with half a portion, drink plenty with it and build up over a week or two. A sudden jump in fibre can cause bloating and gas, especially on a GLP-1.
