Description
Mediterranean Dense Bean Salad is a vibrant, protein-packed no-cook dish featuring chickpeas, black beans, and cannellini beans tossed with fresh vegetables, tangy lemon dressing, and crumbled feta. Perfect for a healthy lunch or side dish, this salad is easy to prepare, flavorful, and ideal for meal prepping.
Ingredients
Scale
Beans
- 1 can chickpeas (15 oz / 400 g or 1½ cups cooked)
- 1 can black beans (15 oz / 400 g or 1½ cups cooked)
- 1 can cannellini beans (15 oz / 400 g or 1½ cups cooked)
Vegetables & Herbs
- 2 cups cherry tomatoes (halved or quartered)
- 1 cup cucumber (diced)
- 1 cup bell pepper (diced)
- 2 scallions (chopped)
- ½ cup flat leaf parsley (chopped)
Cheese
- 1 block crumbled feta (7 oz / 200 g)
Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (and zest of 1 lemon)
- 2 tablespoons apple cider vinegar
- 1½ teaspoon dried oregano
- ½ teaspoon salt
- Black pepper to taste
- 2 teaspoons honey (optional)
- 2 teaspoons Dijon mustard (optional)
Instructions
- Make the Dressing: In a large mixing bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 1½ teaspoon dried oregano, ½ teaspoon salt, and black pepper. If using, add 2 teaspoons honey and 2 teaspoons Dijon mustard for added sweetness and tang.
- Marinate the Beans: Drain and rinse the cans of chickpeas, black beans, and cannellini beans thoroughly. Add them to the bowl with the dressing and toss well to coat. Let the mixture sit while preparing the vegetables; this step reduces the canned flavor and enhances the overall taste.
- Add Veggies and Feta: Chop the cherry tomatoes, cucumber, bell pepper, and scallions as directed. Add these vegetables along with the chopped flat leaf parsley and crumbled feta cheese to the bowl with the beans and dressing.
- Toss and Serve: Gently toss all ingredients together to combine. Taste and adjust seasoning if necessary, adding more salt or pepper as desired. Serve the salad immediately or chill it for later use. This salad is perfect for a quick protein-packed meal or as part of a Mediterranean-inspired spread.
Notes
- This dense bean salad is a quick, no-cook recipe packed with protein, fiber, and bold Mediterranean flavors.
- It’s perfect for meal prep, easy to customize with your favorite veggies or cheeses.
- Serve it as a satisfying lunch, dinner, or side dish for any occasion.
- Chilling the salad enhances flavors and makes it refreshing.
- Try swapping feta for a vegan alternative to make this dish plant-based.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 495 kcal
- Sugar: 7 g
- Sodium: 1428 mg
- Fat: 27 g
- Saturated Fat: 9 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 12 g
- Protein: 22 g
- Cholesterol: 45 mg
