The time between my breakfast and lunch always seem to fly by quickly and I notice it’s lunchtime when my stomach starts growling. I’m not going to lie, sometimes when I don’t have much time I just grab first edible thing and I eat it. And yes, sometimes that is a bag of chips. But I also know that I need to eat a healthy lunch to keep me full and satisfies for I long time if I want to avoid an afternoon slump.

Can healthy meals can be done under 30 minutes?

Yes, they can. 🙂 I made a list of quick and easy meals, that can be prepared in 30 minutes or less and at the top of my list are the recipes that can be made from pantry staples. I also love the recipes that can be made in advance so I have lunch for several days already planned out.

One of the my favorites is white bean and red pepper salad.

white bean salad

The combination of white beans and red peppers makes a very satisfying meal. You can eat white bean salad as a side dish, use as a topping for bruschetta or wrap it in a tortilla. This recipe is very easy to follow and it’s also easy to swap out different veggies and greens. You can add tomatoes, kale, olives, just follow your stomach. You can also add caned tuna, hard boiled eggs or cooked pasta if you want to transform this salad in to a quick lunch or dinner. You could also add cheese if you like to. Let your imagination go wild and feel free to add in whatever you want. This salad really deserves title “quick and easy” more than any other. 

The white beans are loaded with proteins and fibers and will keep you feeling full for a long time. Peppers are a very good source of vitamin C, vitamin A, dietary fiber and iron. Together with good fats from olive oil this simple salad is, even on its own, a well-rounded meal. Preparation basically consist of placing all the ingredients together in a bowl and tossing everything together. In a few minutes you will get a salad that looks great, taste even better and it’s very healthy.

How to make quick and easy white bean salad?

Drain the beans. Canned beans are easy to use and usually are very high in sodium. If you want to reduce the sodium content of canned beans, place them into a colander and rinse thoroughly to remove the salt water.

preparing white bean salad

Slice the onions and sprinkle 1 tsp vinegar over it and let it sit for 10 minutes while prepping the other ingredients. This step will take the edge off the onion.

slicing onions

Slice the peppers

slicing peppers

and chop the parsley and garlic

choping parsley and garlic

Toss everything together to combine and that’s it. If you don’t have fresh herbs, you can always use dry ones. They work well too. Store the salad in the fridge until you’re ready to eat.

The best result you will get if you prepare the salad a few hours ahead to give the flavors time to blend.




White Bean Salad with Roasted Red Peppers
Serves 4
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
  1. 2 15 ounce cans of white beans, drain and rinsed
  2. 5 roasted red peppers from the jar
  3. 1 medium red onion, sliced
  4. 2 tbsp finely chopped parsley
  5. 3 tbsp olive oil
  6. 1 ½ tbsp lemon juice
  7. ½ tsp chili flakes
  8. Salt and pepper to taste
  1. Cut the peppers into a small bite size pieces.
  2. Place the chopped onion in a bowl and add the lemon juice.
  3. Toss gently to combine and marinate for 10 minutes.
  4. Add in the white beans, peppers, parsley, chili flakes and olive oil.
  5. Toss to combine.
  6. Season with salt and pepper to taste.
  7. Serve immediately.
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White Bean Salad with Roasted Red Pepper
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