Simple and Irresistable Summer Bean Salad

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The Bean Salad That Ended My Dessert Spiral

Jump To Sections In This Article: My Dessert Spiral Why This Simple Swap Worked How to Build a Bean Salad What To Try If You Don’t Like Beans Easy Swaps & Customizations The MVP: My Simple & Irresistible Summer Bean Salad If You’ve Been Stuck in the Dessert Loop How Else can I Support My Weight Loss?

I used to end almost every dinner with dessert. Not necessarily because I was still hungry — but because I needed something. A little sweet. A little reward. A signal that the day was winding down.

I REALLY cemented this habit during my weight-loss period. Each morning, I’d put my evening dessert into MyFitnessPal. That meant I could build all my other meals so that even with dessert, I was able to keep to my calorie deficit. And plus, who doesn’t love dessert during TV time?

But after about 6 years of maintaining my 100 lb weight-loss, something had shifted. I was starting to use that evening dessert like a slippery slope again. It started leading to lots of extra snacks, past what I had planned. It was so frustrating to think I had kicked a bad habit, only to have it show its ugly face years later!

But something weird happened when I started making bean salads for the evening, and pushed my sweet dessert foods to the afternoon (paired with a high-protein snack).

Not because beans are magic. Not because they’re diet food. But because they actually gave me a delicious, tangy, satisfying thing to look forward to each evening during TV time — and I still got my sweet fix earlier in the day, when I was far less likely to spiral.

Why This Simple Swap Worked So Well

🍬 Afternoon Sweet = Less Risky Sweet
It turns out, I do great with sweets when I’m not tired. Moving my treat to the afternoon and pairing it with something protein-rich (like Greek yogurt, protein bar, or turkey and cheese) gave me the satisfaction I wanted without triggering the munchie monster later. By the time dinner rolled around, the sweet itch was scratched.

🫘 Evening Savory = Craving Closed
When I had something savory, bold, and satisfying at night — like a zippy, herby bean salad — I no longer needed “one more little thing.” That after-dinner sense of reward? Still there. Just repackaged.

📺 It Still Felt Like a TV Snack
Let’s be honest: TV-time snacks are a vibe. I wasn’t ready to give that up — I just needed to stop letting it turn into a nightly binge. Having a dish prepped that I could actually look forward to made all the difference.

How to Build a Bean Salad That’s Actually Craveworthy

The key to loving bean salad? It’s not just about throwing beans in a bowl. It’s about layering flavor in a way that makes it sing.

• A bit of fat: Olive oil is the base of my dressing, but sometimes I’ll add toasted nuts or seeds for richness.
• A hit of acid: Lemon juice, white wine vinegar, and lemon zest are my go-tos. They wake everything up.
• Something salty: Feta cheese is a favorite — but parmesan, blue cheese crumbles, or even capers or olives work great.
• Optional sweetness: A chopped date or drizzle of maple balances the tang beautifully.
• Something fresh or herby: Scallions, red onion, shallots, parsley, or dill add brightness.
• A touch of crunch: I love adding toasted almonds or pine nuts when I have them.

This isn’t “just beans” — it’s a full-on flavor party in the bowl.

Easy Swaps and Customizations

Once you nail the formula, bean salad is one of the easiest recipes to riff on with whatever’s in your kitchen:

• No chickpeas? Use white beans, black beans, or even lentils.
• No feta? Try chopped olives, sharp cheddar cubes, or a vegan feta alternative.
• No dates? Raisins, chopped dried apricots, or a tiny splash of maple syrup can stand in.
• No lemon? Use red wine vinegar or a splash of pickle brine for acidity.
• Want to bulk it up? Add chopped cooked chicken, tuna, or hard-boiled egg for more protein.

What to Try If You Don’t Like Beans

Listen, I get it. Beans are divisive. If they’re not your thing, you can still use this strategy — it’s not really about beans. It’s about the idea of having a savory, satisfying prep food that shuts down that nagging sense of “just a little snack.”

• Grain salads: Quinoa + corn + feta + lime + chili powder. Or farro + roasted veg + a little goat cheese.
• Slaws: Shredded cabbage or broccoli slaw with a tangy vinaigrette, sesame oil, and sunflower seeds.
• Bagged salad kits: Yep, the ones from the store! Pair one with extra protein (like tuna, chicken, or beans if you tolerate them in small amounts) and you’re golden.

The MVP: My Simple & Irresistible Summer Bean Salad

This one’s currently living in my fridge on repeat. It’s got:

• ✔️ Bright lemony dressing
• ✔️ Creamy chickpeas and kidney beans
• ✔️ Marinated artichoke hearts
• ✔️ Chopped dates (that tiny bit of sweet goes a long way)
• ✔️ Feta and scallions to bring it home

It’s high in fiber, full of flavor, and gets better the longer it sits in the fridge. I portion it out so it’s ready for my evening wind-down — no overthinking, no nibbling through the pantry.

➡️ Get the Recipe Here – Partake Members Only Early Access ✨

If You’ve Been Stuck in the Dessert Loop...

Try this experiment:

• Move your sweet treat to the afternoon. Pair it with protein. Enjoy it fully.
• Prep a bold-flavored, savory something — like a bean salad — for the evening.
• Let yourself look forward to food at both times of day — but with intention and a little strategy.

You might be surprised how much more grounded you feel — and how much easier it is to not graze your way through the pantry at night.

Satisfying doesn’t have to mean sweet.
And full doesn’t have to mean overdone.
Sometimes, all it takes is a bean salad and a little timing shift to completely change the game.

How Else Can I Support My Weight Loss Goal?

You can stay in my circle! My name is Megan Gaul. I’m an online wellness coach specializing in weight loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:

• Grab your free Journey-Day-1 coaching call: Book Now
• Attend live Meal Planning classes every week, taught by yours-truly (join free here)
• Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good: Learn More
• Follow my Instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie)

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Simple and Irresistable Summer Bean Salad- Partake Club Members Only, Early Exclusive Release

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Author: Megan Gaul from Partake Meal Planning

This simple and irresistible summer bean salad is a plant-packed, no-cook dish bursting with bright lemon, savory herbs, and creamy feta. A great source of potassium, fiber, and iron, and featuring chickpeas, kidney beans, marinated artichokes, and a tangy Dijon vinaigrette, it’s the perfect nutritious make-ahead recipe for picnics, potlucks, snacks, or easy lunches.

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Ingredients

For the Dressing

• 1 lemon, zested (1 tbsp) and juiced (2-3 tbsp)
• 1 tbsp (15 ml) white wine vinegar
• 2 generous tbsp (28 g) olive oil
• 1 tbsp (15 g) dijon mustard
• 1 tsp dried oregano
• 1 tsp kosher salt or to taste
• A fair few good grinds of black pepper or to taste

For the Salad

• 1/2 a medium onion or 1 large shallot, finely chopped or minced
• 1 bunch scallions, finely chopped
• 3 large pitted dates (60 g), finely chopped as best you can
• 1 can (14 oz) marinated artichoke hearts, drained
• 1 can kidney beans, drained
• 1 can chickpeas, drained
• 2 oz crumbled feta cheese, or any salty cheese you have handy

Instructions

1. Do the Prep: Zest and juice the lemon. Drain the beans and the artichoke hearts. Finely chop the onions, scallions, dates, and artichoke hearts.
2. Make the Dressing: Combine the dressing ingredients (lemon zest, lemon juice, vinegar, olive oil, dijon, oregano, salt and pepper) in your bean-salad serving bowl. Whisk until well-combined.
3. Make the Salad: To the same bowl, add in the onion, scallions, dates, artichoke hearts, kidney beans, chickpeas, and feta. Stir until the dressing coats everything. Store in the fridge until ready to serve. This salad gets better over the week!

Notes

• Finely chopping the dates helps them blend into the salad for subtle sweetness in every bite.
• Let the salad chill for at least 30 minutes before serving—this helps the flavors meld beautifully.
• Use a large mixing bowl to combine everything easily without spilling.
• Taste before serving and adjust salt, pepper, or lemon juice if needed.

Nutrition Facts

Calories

258

Fat

7.5 g

Sat. Fat

2 g

Carbs

38.1 g

Fiber

9.4 g

Net carbs

28.7 g

Sugar

8.7 g

Protein

11.9 g

Sodium

1178.8 mg

Cholesterol

6.7 mg

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.