Rainbow White Bean Salad (Easy, Healthy Meal Prep!) (Gluten Free)

5 from 5 votes
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If one of your goals for the new year is to incorporate more protein into your meals, Hungry Lady Salad: Episode 46 (aka this Rainbow White Bean Salad) is a game-changer! Finding protein-rich alternatives to animal products isn’t just for vegan and vegetarian eaters – it can also be a great way to keep meals lighter and brighter! Packed with so many good-for-you nutritional benefits and bursting with flavors, this hearty and flavorful salad is not your average white bean salad. Not only is it a delicious and satisfying option for meal prep lunches that will last in the fridge all week, but with ingredients like sundried tomatoes adding a subtle and chewy sweetness and Parmesan cheese providing a rich depth of flavor, this salad is a delightful combination of fresh, crunchy vegetables and creamy white beans. It’s a true meal-in-a-bowl that actually fills you up.

How To Make My Rainbow White Bean Salad

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Step 1. In a large serving bowl, whisk together the sun-dried tomatoes, garlic, a pinch of salt, vinegar, olive oil and mustard until thickened and combined.  

Step 2. Add the drained and rinsed white beans and season with a teaspoon of salt.  Toss and let the beans sit while you prepare your vegetables.

Step 3. Add in the peppers, fennel, onion, Parmesan, and herbs. Toss again to combine and taste it.  

Step 4. Add a pinch more of salt or another splash of vinegar if you’d like.  Refrigerate the salad for at least four hours before eating and store in the fridge for up to 1 week.

Step 5. Enjoy!

What Else Can I Use?

  • Any small canned white bean works here, Northern or Cannelini is what I turn to.
  • If you’d prefer to make your own beans from scratch, just soak and boil the dried beans and continue with the beginning of the recipe once they are cool.
  • If you’re dairy free, just leave the Parmesan out.  There is plenty of flavor to go around anyway.
  • If you don’t have fennel, use celery to get a similar crunch.
  • I like to do a mix of fresh herbs:  about ¾ cup parsley and ¼ cup oregano.  I use basil and parsley in the warmer months.

This Rainbow White Bean Salad is special because:

This salad is perfect for make-ahead meal prepping as it lasts all week in the fridge!
It’s a great source of protein without being heavy, making it a great lunch for a busy workday.
It’s beautiful on its own, or added to a table spread when hosting.

Meal-Prep Ready Hungry Lady Salads:

Asian Chicken Salad with Orange-Sesame Vinaigrette (Gluten Free, Dairy Free)
Vegetarian Chopped Antipasto Salad
Chicken Cobb Salad with Pepperoncini Vinaigrette (Gluten Free)
Shaved Brussels Sprouts and Butternut Squash Salad with Paprika Honey Mustard Dressing (Vegetarian, Gluten Free)

If you make my Rainbow White Bean Salad, and I hope you do, please leave me a comment and rate the recipe. Your feedback means a lot to me! You can also post to Instagram and tag me so I can share your creations!

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5 from 5 votes

Rainbow White Bean Salad (Easy, healthy meal prep!) (Gluten-free)

Beans are excellent source of protein, and this hearty, flavorful bean salad is the meal prep lunch of your dreams – mix it up on Sunday and have it ready to go for lunches all throughout the week!
Prep: 15 minutes
Total: 15 minutes
Servings: 8 Servings

Ingredients 

  • 1/3 cup sun-dried tomatoes, finely diced
  • 1 clove garlic, finely minced
  • Kosher salt
  • 1/3 cup red wine vinegar
  • 1/3 cup extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • Two 15-oz cans of white beans, drained and rinsed
  • 1 red pepper, finely diced
  • 1 yellow pepper, finely diced
  • ½ head fennel, diced
  • ½ of a medium red onion, finely diced
  • 2 ounces Parmesan cheese, freshly grated
  • 1 cup mixed fresh herbs such as basil, oregano, and/or parsley, chopped

Instructions 

  • In a large serving bowl, whisk together the sun-dried tomatoes, garlic, a pinch of salt, vinegar, olive oil and mustard until thickened and combined.
  • Add the drained and rinsed white beans and season with a teaspoon of salt. Toss and let the beans sit while you prepare your vegetables.
  • Add in the peppers, fennel, onion, Parmesan, and herbs. Toss again to combine and taste it. Add a pinch more of salt or another splash of vinegar if you’d like.
  • Refrigerate the salad for at least four hours before eating and store in the fridge for up to 1 week.

Nutrition

Calories: 259kcal | Carbohydrates: 29g | Protein: 12g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 5mg | Sodium: 141mg | Potassium: 795mg | Fiber: 7g | Sugar: 4g | Vitamin A: 769IU | Vitamin C: 51mg | Calcium: 185mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Author: Kat Ashmore
Prep Time: 15 minutes
Total Time: 15 minutes
Course: Lunch, Salad
Cuisine: American
Servings: 8 Servings
Calories: 259
Keyword: Hungry Lady Salads, meal prep, red pepper, white beans
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4 Comments

  1. 5 stars
    I will definitely put this recipe on rotation for weekday lunches. It’s so flavorful and easy to put together. I’m thinking it would be a hit at a potluck too!

  2. 5 stars
    This bean salad is so balanced and fresh. The addition of fresh herbs really takes it to the next level (I used basil, parsley, chives, and a little bit of mint). So easy to make too–I can tell this will be in my regular meal prep rotation for a long time. Kat never misses!