High Fibre Mediterranean Bean Salad (3-Day Prep)
January 31, 2026
Grocery List
Produce
- Cherry tomatoes
- Cucumber
- Red onion
- Red pepper
- Fresh parsley
- Lemon
Pantry
- Tinned chickpeas (2 x 400g)
- Tinned mixed beans (1 x 400g)
- Bulgur wheat or wholegrain couscous
- Extra virgin olive oil
Spices
- Ground cumin
- Smoked paprika
- Black pepper
- Salt
Proteins
- None (plant-based)
Other
- Red wine vinegar
Utensils List
- Large mixing bowl
- Medium saucepan
- Chopping board
- Sharp knife
- Measuring jug
- Airtight food containers (3)
Ingredients (3 Servings)
- 120 g bulgur wheat (dry)
- 2 x 400 g tins chickpeas, drained and rinsed
- 1 x 400 g tin mixed beans, drained and rinsed
- 200 g cherry tomatoes, halved
- 1 cucumber, diced
- 1 red pepper, diced
- 1 small red onion, finely chopped
- 1 handful fresh parsley, chopped
Dressing
- 3 tbsp olive oil
- 1½ tbsp red wine vinegar
- Zest and juice of 1 lemon
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Salt and black pepper to taste
Meal Prep Steps
- Cook the bulgur wheat according to packet instructions, then allow to cool completely.
- Drain and rinse all beans thoroughly.
- Chop all vegetables and parsley.
- Mix dressing ingredients in a small jug.
- Combine bulgur, beans, vegetables, and dressing in a large bowl.
- Toss well and divide evenly into 3 airtight containers.
Cooking Instructions
- Bring water to a boil and cook bulgur wheat until tender.
- Drain excess water and spread bulgur on a tray to cool quickly.
- Assemble salad once bulgur is fully cooled to avoid condensation.
- Adjust seasoning before storing.
Storage & Reheating Instructions
- Store in airtight containers in the fridge for up to 3 days
- Keep salad undressed if you prefer extra crunch, adding dressing on the day
- Do not reheat — serve cold or at room temperature
- Add lemon juice just before eating to refresh flavours