Dense Bean Lemon-Dill Chicken (Printable)

A hearty salad with chickpeas, navy beans, shredded chicken, and a tangy lemon-dill dressing.

# What you'll need:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) navy beans, drained and rinsed

→ Chicken

03 - 2 boneless, skinless chicken breasts (12 oz)
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Freshly ground black pepper, to taste

→ Vegetables

07 - 1 small red onion, finely diced
08 - 1 cup cherry tomatoes, halved
09 - 1 small cucumber, diced
10 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1 teaspoon honey
16 - 1 tablespoon fresh dill, finely chopped
17 - 1/2 teaspoon salt
18 - 1/4 teaspoon freshly ground black pepper

# Preparation steps:

01 - Preheat the oven to 400°F. Rub chicken breasts with olive oil, season with salt and pepper, and place on a baking sheet. Bake 18 to 20 minutes until cooked through. Allow to cool, then shred with two forks.
02 - In a large bowl, mix chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and chopped fresh dill.
03 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, finely chopped dill, salt, and pepper until emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour dressing over and toss gently to combine.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed. Serve chilled or at room temperature.

# Expert advice:

01 -
  • It keeps you full for hours without feeling heavy or sluggish.
  • The lemon-dill dressing is tangy enough to make even canned beans taste fresh and bright.
  • You can eat it cold straight from the fridge or let it sit out while you catch your breath after work.
  • It uses pantry staples and comes together faster than waiting for takeout.
02 -
  • Don't skip rinsing the canned beans or the salad will taste tinny and overly salty.
  • Let the chicken rest after baking or it won't shred cleanly and you'll lose all the juice.
  • The dressing tastes sharper right after you make it, but mellows beautifully after an hour in the fridge.
03 -
  • Make the dressing in a jar with a tight lid so you can shake it instead of whisking, and store any leftovers right in the same jar.
  • If your red onion is too sharp, soak the diced pieces in cold water for five minutes, then drain and pat dry before adding them to the salad.
  • Taste the salad after it's been in the fridge for an hour and adjust the lemon juice or salt again, because the beans absorb a lot of flavor as they sit.
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