Three-Bean Mediterranean Salad

A refreshing, nutrient-packed salad that’s as satisfying as it is simple. It’s one of my go-tos for a quick lunch, meal prep, or an easy potluck dish that everyone loves. Full of fiber, healthy fats, and hormone-loving ingredients, this is the kind of everyday dish that makes you feel really good from the inside out.

Fiber plays a key role in hormone balance by supporting healthy digestion, steady blood sugar, and proper estrogen elimination through the gut. If you’re working on increasing your fiber intake, just remember to take it slow and steady. And don’t forget to hydrate! Water is fiber’s best friend and helps everything move along smoothly.

Nutrition Highlights

✔ Packed with anti-inflammatory healthy fats that are essential for hormone production, brain health, and glowing skin

✔ Anti-inflammatory and gut-friendly, supporting healthy digestion and hormone clearance

✔ Great for blood sugar balance thanks to fiber, protein, and healthy fats

✔ Rich in antioxidants (vitamin C, beta-carotene, polyphenols) that protect cells from oxidative stress, supporting egg health, ovarian function, and a resilient immune system

✔ Loaded with key minerals (magnesium, zinc, calcium) to nourish your cycle, skin, and bones

✔ Supports estrogen metabolism and detox pathways with liver-loving ingredients like lemon, onion, and parsley

Ingredients

Salad:

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 (15 oz) can kidney beans, drained and rinsed

• 1 (15 oz) can cannellini beans, drained and rinsed

• 1 large cucumber, diced

• 1 red bell pepper, diced

• ¼ cup red onion, diced

• ¼ cup fresh parsley, finely chopped

• 4 oz feta cheese, crumbled (optional)

Dressing:

• 1 tablespoon lemon juice

• 1 tablespoon apple cider vinegar

• 2 teaspoons Dijon mustard

• 2 teaspoons pure maple syrup

• ¼ cup extra virgin olive oil

• generous pinch of sea salt

• ¼ teaspoon cracked black pepper

Instructions

1. Prep the beans. Drain and rinse all canned beans and add them to a large mixing bowl.

2. Chop your veggies. Dice the cucumber, bell pepper, and onion. Add to the bowl with the beans.

3. Add the extras. Toss in crumbled feta (optional) and chopped parsley.

4. Make the dressing. Whisk together lemon juice, apple cider vinegar, mustard, maple syrup, sea salt, and pepper. Slowly drizzle in olive oil while whisking until emulsified.

5. Toss to combine. Pour the dressing over the salad and mix well.

6. Chill before serving for best flavor, or enjoy immediately. Keeps well in the fridge for 3–4 days.