Base (2–3 servings)

• 1½ cups cooked beans (chickpeas, kidney, or cannellini); well-rinsed if canned
• ½ cup cucumber, diced small
• ½ cup tomatoes (cherry/roma), diced
• ¼ cup red onion, very finely chopped (optional; skip if reflux)
• ¼–⅓ cup olives, sliced (rinse to reduce salt)
• 2–3 tbsp chopped parsley or cilantro

Dressing

• 2 tbsp extra-virgin olive oil
• 1–2 tbsp lemon juice or mild vinegar (apple/cider)
• ½ tsp roasted cumin or dried oregano
• Pinch black pepper
• Salt only if needed (olives add salt)

GERD-friendly: use vinegar or lemon peel strips for aroma if citrus triggers symptoms.

Mix (8–10 min)

1. In a large bowl, combine beans, cucumber, tomatoes, onion (if using), olives, and herbs.
2. Whisk olive oil, lemon/vinegar, cumin/oregano, and pepper. Taste the olives first, then add a pinch of salt only if needed.
3. Pour dressing over salad and toss gently. Rest 5 minutes for flavors to meld.

Prep once

• Cook/rinse beans ahead (2–3 days in fridge).
• Chop veggies in the morning; keep dressing separate until serving.

Leftovers

• Refrigerate airtight up to 2 days. Stir before serving.
• If dry, add a splash of olive oil + vinegar/lemon.

• Rinse canned beans and olives well to reduce sodium and gas-forming compounds.
• For dentures/sensitive teeth: dice small and mash part of the beans.
• Food safety: keep chilled; avoid leaving out >2 hours.

Which beans work best?

Chickpeas and cannellini hold shape and have a creamy bite. Kidney beans add color and heartiness.

Too salty?

Rinse olives and beans; use fewer olives and no added salt. Add herbs, lemon peel, or vinegar for brightness.

Can I add grains?

Yes—mix in ½ cup cooked quinoa or brown rice to make it a fuller meal.

No onion?

Use extra herbs and a spoon of minced cucumber or bell pepper for crunch.