Looking for a delicious new meal-prep lunch recipe that is high in both protein and fiber? Look no further than my Four-Bean Israeli Couscous Salad. It comes together in about 30 minutes and is packed with vegetables and plant-based protein. I love making a big batch of this vegan salad on Sunday, so that I can enjoy a healthy lunch all week long. This is my version of a dense bean salad that also features chewy couscous and a variety of fresh vegetables. The dressing is flavorful and really ties everything together.
As much as I love summer, once the kids are back in school, I’m ready for fall. Luckily, we’ve been having some cool crisp mornings lately, and it’s getting me excited for a change in seasons. No matter what season we’re in ,though, I always love using fresh herbs and veggies in my recipes. This loaded bean salad is hearty and filling, but fresh and flavorful. Serve with fruit and a side of crackers for a healthy, plant-based lunch.
Why You’ll Love This Protein-Packed Salad
- Easy to make – I love using couscous in my recipes because it’s so fast and easy to make. The Israeli couscous only takes about 10 minutes to prepare, and it adds so much to this recipe. Canned beans and fresh veggies also make this recipe quick and convenient.
- Packed with nutrients – This dense bean salad is packed with so many vitamins and nutrients, including iron, Vitamin B, magnesium, and potassium. Beans also contain a high amount of both fiber and protein, making them a great plant-based ingredient to add to your diet.
- Great for meal prep – You can make this recipe as a big salad to share at a potluck, but I also find it’s really great for meal prep. I like to portion the salad into glass containers and then store them in the refrigerator for easy lunches during the week. They should last about 4-5 days.
Why Your Body Will Love This Meal-Prep Lunch Recipe
Fiber Intake – Beans are packed with protein, fiber, iron, and folate. Fiber is a crucial part of our diets because it helps keep things moving smoothly through the digestive tract, which in turn reduces the risk of colon cancer and related diseases. It also helps lower bad cholesterol by binding to it in the digestive tract, which prevents its absorption into the bloodstream, making it easier for your body to excrete it. Beans are particularly rich in soluble fiber, which can help lower cholesterol, enhance digestion, stabilize blood sugar levels, and support weight management.
Blood Sugar Regulation – Beans are rich in fiber and protein, which contribute to their low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes beans a healthy choice for individuals with diabetes who need to manage their blood sugar levels more effectively.
Four Bean Israeli Couscous Salad Recipe Ingredients
- Beans – This recipe calls for four cans of your favorite beans, which is equal to about six cups of cooked beans. You can use one variety of bean, or mix it up if you like. I used a mixture of light kidney beans, great northern beans, black beans, and chickpeas. Edamame would also be a great addition.
- Couscous – I used Israeli, or pearl, couscous for this recipe because it’s larger than regular couscous and has a chewy texture that goes well with the beans. You can easily substitute regular couscous or another grain you prefer. Quinoa or farro would be great options.
- Vegetables – This recipe is great because you can use almost any vegetables you have on hand. I used a mixture of cucumber, cherry tomatoes, bell peppers, red onion, and green onion. Other options include: celery, carrot, radish, or chopped up fresh kale.
- Dressing – The flavorful dressing is made right in the serving bowl with ingredients that are mostly pantry staples. These include: olive oil, red wine vinegar, lemon juice, maple syrup, dijon mustard, dried oregano, garlic, chopped parsley, and diced pepperoncini. You can even add a splash of the pepperoncini juice to the dressing if you like.
How To Make High-Protein Dense Bean Salad
- Cook couscous according to package directions and allow it to cool for a few minutes. Add all of the dressing ingredients to a large mixing bowl and whisk until well combined. Add in the cooled couscous, along with all of the beans. Mix everything and let the beans and couscous marinate in the dressing for a few minutes while you prepare the vegetables.
- Add the diced cucumber, cherry tomatoes, bell pepper, and red onion, and mix the salad well. Give it a taste and adjust any seasonings needed. Four-bean salad can be served immediately or stored in the refrigerator for up to 5 days.
Recipe Frequently Asked Questions
- This recipe is already vegan and gluten-free.
- What kind of beans should be used? You can use any beans that you like. I used black beans, chickpeas, great northern beans, and kidney beans. I am running a few minutes late; my previous meeting is running over. Edamame beans, lentils, black eyed peas, or pinto beans would also work well.
- What kind of vegetables are in this recipe? I used cucumber, bell pepper, tomato, and red onion, but this salad is great because you can pretty much throw in any fresh veggies you have on hand.
- How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
- How should this dense bean salad be enjoyed? I like to eat it by itself, just with a spoon, but you can also eat it with tortilla chips, crackers, or wraps.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Vegetarian Bean Packed Recipes?
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Four Bean Israeli Couscous Salad
- Total Time: 32 minutes
- Yield: 4-6 1x
- Diet: Vegan
Description
Looking for a delicious new meal prep lunch recipe that is high in both protein and fiber? Look no further than my Four Bean Israeli Couscous Salad. It comes together in about 30 minutes and is packed with vegetables and plant based protein. I love making a big batch of this vegan salad on Sunday, so that I can enjoy a healthy lunch all week long. This is my version of a dense bean salad that also contains chewy couscous and lots of fresh veggies. The dressing is flavorful and really ties everything together.
Ingredients
- 1 cup dry Israeli couscous
- 4 (15 oz) cans beans, drained and rinsed (I used chickpeas, white beans, kidney beans and black beans)
- 1 1/2 cups diced cucumber
- 1 1/2 cups diced tomato
- 2 medium sized bell peppers, diced (I used one red and one yellow)
- 1/2 cup diced red onion
Dressing:
- 1/2 cup extra virgin olive oil
- 1/3 cup red wine vinegar
- 2 tablespoons fresh lemon juice
- 1/4 cup chopped parsley
- 1/4 cup chopped peperoncini
- 1/4 cup thinly sliced green onion
- 1 teaspoon pure maple syrup, or honey
- 1/2 teaspoon dijon mustard
- 1/4 teaspoon dried oregano
- 1/2 teaspoon granulated garlic
- 1 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Cook couscous according to package directions and allow to cool for a few minutes. Add all of the dressing ingredients to a large mixing bowl and whisk until well combined. Add in the cooled couscous, along with all of the beans. Mix everything together and let the beans and couscous marinate for a few minutes in the dressing while you prepare the vegetables.
- Add the diced cucumber, cherry tomatoes, bell pepper and red onion and mix salad together well. Give it a taste and adjust any seasonings needed. Four bean salad can be served immediately, or stored in the refrigerator for up to 5 days.
- Prep Time: 20 mins
- Cook Time: 12 mins
- Category: Lunch, Vegetarian
- Method: Stovetop
- Cuisine: American
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