Description
Dense Bean Salad is a hearty and protein-packed salad featuring a combination of chickpeas, cannellini beans, crisp bell peppers, cucumbers, red onions, and kalamata olives, all tossed with crumbled feta cheese and a vibrant oregano-garlic vinaigrette. This refreshing and satisfying salad is perfect for meal prepping, potlucks, or a light lunch, offering a delicious Mediterranean-inspired flavor with a tangy and slightly sweet dressing.
Ingredients
Scale
Beans & Vegetables
- 1 can chickpeas (drained and rinsed)
- 1 can cannellini beans (drained and rinsed)
- 1 red bell pepper (finely diced)
- 1 orange or yellow bell pepper (finely diced)
- 2 Persian cucumbers (or half an English cucumber)
- ½ small red onion (heaping half cup)
- ⅓ cup fresh parsley (finely chopped)
Additional Mix-ins
- ½ cup kalamata olives (alternatively pepperoncini or a mix of both)
- ½ cup feta cheese (crumbled)
Dressing
- ¼ cup red wine vinegar
- 1 ½ tsp honey or pure maple syrup
- 1 ½ tsp dried oregano
- 3 cloves garlic (minced)
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Prepare the dressing: In a bowl, whisk together the red wine vinegar, honey (or maple syrup), dried oregano, minced garlic, salt, and pepper. Gradually whisk in the extra virgin olive oil until the dressing is emulsified and well combined.
- Combine the salad ingredients: In a large mixing bowl, add the drained and rinsed chickpeas and cannellini beans, diced red and orange/yellow bell peppers, chopped Persian cucumbers, finely chopped red onion, fresh parsley, kalamata olives, and crumbled feta cheese.
- Toss with dressing: Pour the prepared dressing over the salad ingredients. Gently toss everything together until all components are evenly coated with the dressing to distribute the flavors thoroughly.
- Chill and serve: For optimal flavor, cover the salad and refrigerate for at least 30 minutes prior to serving to allow the flavors to meld. Before serving, give the salad a good stir to remix all the ingredients.
Notes
- This salad offers a rich source of protein from the beans and feta, making it both hearty and nutritious.
- Using a mix of kalamata olives and pepperoncini can add a nice balance of briny and tangy flavors.
- It stores well in the refrigerator and makes an excellent make-ahead dish for lunches or potlucks.
- For a vegan variation, omit the feta or substitute with a vegan cheese alternative.
- Adjust the salt according to the saltiness of the olives and feta cheese used.
Nutrition
- Serving Size: 1 serving
- Calories: 211 kcal
- Sugar: 3 g
- Sodium: 771 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 7 g
- Cholesterol: 11 mg
