Eat Like a Pro: A High-Fiber, Antioxidant Salad to Maximize Athletic Performance

If you’re looking for a dish that checks every box—flavorful, nourishing, quick to make, and packed with health benefits-this 3-Bean Antioxidant Power Salad is your new go-to.

Most people know fiber is important, but here’s the secret: not all fiber is the same. This salad delivers both soluble and insoluble fiber from three different beans, each supporting digestion, satiety, and blood sugar control in its own way. Combine that with antioxidant-rich vegetables like red peppers and cherry tomatoes, plus healthy fats from extra virgin olive oil to help your body absorb those nutrients, and you’ve got a meal that works as hard for your health as you do in the kitchen.

Whether you serve it as a hearty lunch, a colorful side, or a make-ahead meal prep option, this salad is proof that boosting fiber and antioxidants doesn’t have to mean sacrificing flavor. And because it’s highly customizable-feta or no feta, raw or roasted peppers, even extra antioxidant power from pomegranate arils-you can make it your own every time.

Let’s get into how to make it…

Antioxidant Power Salad

(with optional feta)

This colorful bean salad isn’t just healthy looking-it’s a fiber and antioxidant powerhouse. Packed with plant protein, healthy fats, and vibrant vegetables, it’s designed to fuel your body and support long-term health. We’ve included antioxidant-rich red peppers, lycopene-loaded tomatoes, and polyphenol-packed beans to create a salad that’s as nourishing as it is delicious.

Why This Salad is So Good for You

• Fiber Boost – The three different beans provide both soluble and insoluble fiber to support digestion, stabilize blood sugar, and keep you feeling full.

• Antioxidant Variety – Red peppers, tomatoes, and cilantro are rich in vitamin C, carotenoids, and phytochemicals that protect against oxidative stress.

• Healthy Fats – Extra virgin olive oil delivers monounsaturated fats and polyphenols, helping your body absorb fat-soluble antioxidants.

• Customizable Protein – Keep it vegan or add feta for a creamy, savory touch.

• Getting enough protein on a plant-based diet?  (Click here)

Ingredients

For the Dressing:

• 4 Tbsp extra virgin olive oil

• 2 Tbsp fresh lemon juice

• 1½ Tbsp apple cider vinegar

• 1½ tsp dried oregano

• ½ tsp sea salt

• ¼ tsp black pepper

• 2 tsp honey (or maple syrup for vegan)

• 2 tsp Dijon mustard

For the Salad:

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

• 1 (15 oz) can black beans, drained & rinsed

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

• 2 cups cherry tomatoes, halved

• 1 cup diced cucumber

• 1 cup diced red bell pepper (raw for crunch or roasted for sweetness)

• 2 scallions, thinly sliced

• ½ cup chopped fresh cilantro

• Optional: 4 oz crumbled feta cheese (or dairy-free feta)

• Optional twist: ½ cup pomegranate arils for an extra antioxidant punch

Instructions

1. Make the Dressing: In a large mixing bowl, whisk together the olive oil, lemon juice, apple cider vinegar, oregano, salt, pepper, honey, and Dijon mustard until smooth.

2. Marinate the Beans: Add the chickpeas, black beans, and cannellini beans to the dressing. Toss well to coat and let them sit for 10-15 minutes to absorb flavor.

3. Add the Veggies: Stir in the tomatoes, cucumber, red pepper, scallions, and cilantro.

4. Finish & Serve: If using feta, fold it in gently. For extra antioxidants, sprinkle with pomegranate arils before serving. Taste and adjust seasoning as needed.

5. Serve immediately or refrigerate for up to 4 days. Best enjoyed chilled.

Tips for Maximum Nutrition

• Rinse Well: Thoroughly rinse beans to lower sodium and improve flavor absorption.

• Mix Up the Beans: Swap in kidney beans or lentils for different fiber types.

• Boost the Grains: Add quinoa, farro, or bulgur for a more filling meal and extra minerals.

• Herb Swap: Try basil or mint for a seasonal variation.

• Double the Veg: Add shredded carrots, purple cabbage, or spinach for more antioxidants and color.

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