Description
Mediterranean Dense Bean Salad is a quick and nourishing no-cook recipe packed with protein, fiber, and vibrant Mediterranean flavors. Featuring a variety of beans, fresh veggies, crumbled feta, and a tangy herb vinaigrette, this salad is perfect for meal prep, a satisfying lunch, or a flavorful side dish.
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 and 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)
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)
Other
- 1 block crumbled feta cheese (7 oz / 200 g)
Instructions
- Make the Dressing: In a large mixing bowl, whisk together extra virgin olive oil, lemon juice, apple cider vinegar, dried oregano, salt, and black pepper. If desired, add honey and Dijon mustard for a touch of sweetness and tang.
- Marinate the Beans: Drain and rinse the canned chickpeas, black beans, and cannellini beans thoroughly. Add them to the bowl with the dressing and toss well to coat. Let the beans sit in the dressing while you prepare the vegetables; this helps remove the canned flavor and enhances the overall taste.
- Add Veggies and Feta: Chop the cherry tomatoes, cucumber, bell pepper, and scallions. Add these vegetables along with chopped flat leaf parsley to the bowl. Crumble in the feta cheese and incorporate gently to combine all ingredients evenly.
- Toss and Serve: Give the salad a final toss to mix everything thoroughly. Taste and adjust seasoning with additional salt or pepper if needed. Serve immediately for fresh texture or chill in the refrigerator for later; it makes a great protein-packed lunch or side dish.
Notes
- This salad is entirely no-cook, making it quick and easy for meal prep or busy days.
- Feel free to swap feta with a vegan cheese alternative if desired.
- The salad keeps well refrigerated for up to 2-3 days, allowing flavors to meld beautifully.
- Adding the optional honey and Dijon mustard balances acidity and adds depth to the dressing.
- Excellent source of plant-based protein and fiber, making it filling and nutritious.
Nutrition
- Serving Size: 1/4 of recipe (approximately 1.5 cups)
- 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
