How much fiber is in this Mediterranean bean bowl?

This high-fiber Mediterranean bean bowl contains approximately 15 grams of dietary fiber per serving. The bulk of that fiber comes from the combination of cannellini beans and chickpeas, which are two of the highest-fiber legumes you can use.

Can I make this bean bowl ahead of time?

Absolutely — and it actually gets better the next day. Make the full recipe, store it in an airtight container in the fridge, and the beans will absorb all that lemony garlic dressing overnight. It's one of my favorite meal-prep recipes because the effort is zero and the payoff is real. It keeps for up to 3 days.

Is this Mediterranean bean bowl vegan?

Yes, 100%. This recipe is naturally vegan, plant-based, and gluten-free as written. No swaps needed.

What beans are highest in fiber?

Navy beans top the list with about 19 grams of fiber per cup cooked, followed closely by black beans (15g) and cannellini beans (13g). Chickpeas are also excellent at around 12g per cup. That's why combining cannellini beans and chickpeas in this bowl gives you such a powerful fiber hit in one meal.

Can I use canned beans for this recipe?

Yes — canned beans are perfect here and save you significant prep time. Just drain and rinse them well to remove any excess sodium from the can liquid. If you cook your beans from dry, they'll be even creamier, but the recipe works beautifully either way.

High Fiber Bean Bowl — Mediterranean Style (15g)

Name: High-Fiber Mediterranean Bean Bowl That Actually Keeps You Full
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz) cannellini beans, drained and rinsed; 1 can (15 oz) chickpeas, drained and rinsed; 1 red bell pepper, roasted and sliced; 1/2 cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup kalamata olives, pitted and sliced; 1/4 cup fresh parsley, chopped; 2 tablespoons extra virgin olive oil; Juice of 1 lemon (about 3 tablespoons); 1 garlic clove, minced; 1/2 teaspoon cumin; 1/4 teaspoon red pepper flakes; Salt and black pepper to taste

Description

This isn’t rabbit food. This is a deeply satisfying, flavor-packed Mediterranean bowl that just happens to deliver 15 grams of fiber per serving. Creamy cannellini beans, hearty chickpeas, roasted red pepper, briny olives, crisp cucumber — all tossed in a lemony garlic dressing that makes everything sing. If you’ve been trying to eat more fiber (hello, #fibermaxxing), or if you just want a lunch that doesn’t leave you hungry again 45 minutes later, this is your bowl. If you love high-protein Mediterranean flavors, you’ll also want to try this high-protein Mediterranean bowl recipe — same vibe, different macros.

Ingredients

Scale

1 can (15 oz) cannellini beans, drained and rinsed
1 can (15 oz) chickpeas, drained and rinsed
1 red bell pepper, roasted and sliced
1/2 cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
2 tablespoons extra virgin olive oil
Juice of 1 lemon (about 3 tablespoons)
1 garlic clove, minced
1/2 teaspoon cumin
1/4 teaspoon red pepper flakes
Salt and black pepper to taste

Instructions

Place the whole red pepper directly on your oven rack under the broiler on high for 8-10 minutes, turning halfway, until the skin is charred and blistered.
Transfer the roasted pepper to a bowl, cover with plastic wrap for 5 minutes, then peel off the skin and slice.
Add the drained cannellini beans and chickpeas to a large mixing bowl.
In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, cumin, and red pepper flakes.
Pour the dressing over the beans and toss to coat.
Add the roasted pepper, cucumber, cherry tomatoes, and olives, then toss gently again.
Season generously with salt and black pepper.
Top with fresh parsley and serve immediately or chill for 30 minutes before serving.
Add a soft-boiled egg on top for extra protein if desired.
Already obsessed with bowls? Check out this Japanese jello weight loss recipe — a completely different kind of wellness bowl that’s surprisingly addictive.

Notes

Store in an airtight container in the fridge for up to 3 days. Keep the dressing separate if meal-prepping. This bowl is not freezer-friendly because the cucumber and tomatoes lose their texture when frozen. While you’re here: if you’re into easy high-fiber snacks, this clove water recipe is a surprisingly simple way to support your wellness routine.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Lunch
Method: No Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 320
Sugar: 5g
Sodium: 480mg
Fat: 12g
Saturated Fat: 1.5g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 15g
Protein: 13g
Cholesterol: 0mg

Keywords: high fiber bean bowl, mediterranean bean bowl, fibermaxxing, chickpeas, cannellini beans, vegan bowl, healthy lunch