With over 23g of protein and 20g of fibre per portion this Bean & Chickpea Salad is a great lunch option. Full of fresh flavours and ingredients.
The squash is optional, but it only takes 20 mins to cook if you cut it into small chunks. It is ready by the time you have prepped the other ingredients.
Perfect for any time of the year, but especially in squash season, this salad is a combination of high protein beans with peppers and sweetcorn, all coated in an easy lime vinaigrette.
It’s the sixth recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find them linked at the bottom of the page.
Why should I make this Bean & chickpea Salad?
This salad is a perfect blend of nutrition and taste. It’s vegan, gluten-free, high in protein, and packed with fibre, making it ideal for most diets. Plus, it’s easy to make, customisable, and great for meal prep!
It uses mostly store cupboard ingredients so makes it even easier to assemble!
Is this salad suitable for meal prep?
Yes! You can prepare this salad in advance and store it in the fridge for up to four days. The flavours of the dressing soak into the beans making it even more flavourful after a few days.
If you make it on a Sunday night and portion it up and put in the fridge, you will have lunch for most of the week!
Can I customise this recipe?
Absolutely! You can swap out any of the beans and use others or a different combination. The herbs can also be changed for your favourites eg basil or parsley.
You can also add in any extra veggies you might want. For example, cucumber or tomatoes if you have them.
Just use whatever you have available based on your own preferences . You can even throw in some toasted nuts or seeds for extra crunch.
Is this bean & chickpea salad high in protein?
Yes, thanks to the combination of kidney beans, black beans, and chickpeas, this salad provides a great plant-based protein source, making it a really satisfying lunch option.
What can I serve with this salad?
It’s great on its own but can also be served as a side dish with a main meal or paired with whole grains like quinoa or brown rice for extra oomph.
How to make a Bean & chickpea Salad
If you don’t have much time for lunch, this is a great option. You simply drain the beans and sweetcorn and add to a serving bowl. Add in some avocado, chopped peppers and a little fresh coriander and mix well.
I like to use tinned beans and sweetcorn and jarred roasted peppers for this one. They are great store cupboard essentials to have in and great when you don’t have a lot of fresh ingredients on hand. They are also still super nutritious.
The squash is optional, but I love the extra pop of colour and nutrition that it brings here. It’s also pretty quick to cook if you cut it into quite small chunks. In fact, it can be cooking whilst you are preparing all the other ingredients.
The dressing is super quick and just needs shaking in a jar.
Altogether, it can be on the table in about 25 minutes.
What are the key ingredients of this Bean Salad
- Butternut squash
- Olive oil
- Red kidney beans
- Black beans
- Chickpeas (garbanzo beans)
- Sweetcorn
- Roasted peppers
- Avocado
- Fresh coriander
Dressing ingredients:
- Extra virgin olive oil
- Lime juice
- Agave syrup
- Salt & pepper
The Nutritional Benefits of the Main Ingredients
Butternut squash
Butternut squash is rich in fibre, vitamin A and vitamin C. Its natural sweetness is a great complement to the beans and the colour is fantastic.
Red Kidney Beans, Black Beans & Chickpeas (garbanzo beans)
All of these beans are all excellent sources of plant-based protein and fibre, keeping you full for longer. They are all low in fat too. They can help stabilise blood sugar levels and support digestive health. There are just a few differences between them:
- Red Kidney Beans – they are slighter higher in iron than the other two but like black beans and chickpeas, they contain essential minerals like potassium and folate.
- Black Beans – Packed with antioxidants, black beans are also a great source of magnesium and potassium.
- Chickpeas – Rich in protein and higher in folate than the other two. Chickpeas also contain choline, a nutrient essential for brain function and memory.
Sweetcorn
Naturally sweet and full of antioxidants, sweetcorn has B vitamins for energy production and is a good source of fibre to help digestion.
Avocado
Avocado is a great source of healthy fats and also provides a good dose of Vitamin E as well as vitamins C and K.
Roasted red peppers
They not only provide colour, they are also naturally high in vitamin C. For ease I use the jarred ones, but you can also roast your own, if you have time.
Fresh coriander
Coriander is more than just a garnish—it’s packed with antioxidants and like many herbs, it contains volatile oils which can be antibacterial and anti-inflammatory. I like the extra flavour it adds too.
The Best Dressing for an easy Bean Salad
I think sometimes the best dressings are the easiest ones. And this lime vinaigrette couldn’t be easier.
Simply add extra virgin olive oil, fresh lime juice and a little agave syrup to a jar. Season well and shake to mix.
I like to add a drizzle of agave syrup as it balances out the flavours of the citrus in the lime juice. But it is entirely optional.
Together, this simple combination of flavours creates a dressing that coats the beans well but is a fresh and nutritious addition to the salad.
Storage and Shelf Life
This salad will keep well in the fridge for up to 4 days.
I don’t recommend freezing.
Recipe Tips
Make it a warm salad: Serve straight after roasting the squash and peppers for a great warm salad.
Swap the beans: If preferred, you can swap out any of the beans for your favourites.
Roast the squash in advance: A great thing to do the night before when you are cooking dinner. This will save you time and help with a quick assembly the next day.
Use canned beans for convenience – I like to rinse them thoroughly to remove any aquafaba. I use organic, sodium free beans but if yours have sodium in there it’s also a good idea to rinse to remove any excess.
Add crunch with seeds or nuts – Toasted pumpkin seeds or chopped walnuts make a great addition for extra texture and nutrition.
Here are the other fantastic salad recipes in this series:
Bean & Chickpea Salad
Ingredients
Salad Ingredients:
- ½ butternut squash
- 2 tsp olive oil
- 1 x 400g tinned red kidney beans (14oz)
- 2 x 400g tinned black beans (28oz)
- 1 x 400g tinned chickpeas garbanzo beans (14oz)
- 200 g tinned sweetcorn (7oz)
- 2 roasted red peppers (jarred)
- ½ avocado
- Small handful of fresh coriander
Dressing ingredients:
- 2 tbsp extra virgin olive oil
- 3 tbsp lime juice
- 1 tbsp maple syrup
- ½ tsp sea salt & a few grinds of black pepper
Instructions
- Preheat the oven to 180C or 350F.
- Peel the squash and chop into small chunks. Add to a baking tray, add 2 tsp of olive oil and mix to coat. Bake for about 20 minutes or until soft.
- Whilst the squash is cooking, drain and rinse the beans and sweetcorn. Add them to a large serving bowl.
- Chop the peppers and avocado into small chunks and add those the the same bowl. Chop the coriander and add that too.
- Mix the dressing ingredients together in jar. Once the squash is cooked, add to the bowl. Pour over the dressing, mix well and serve.
Notes
- This will store in the fridge for about 4 days.
- I don’t recommend freezing.
- The nutritional information is based up the recipe serving 4 but depending on portion sizes, this could stretch to 6.
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