Mediterranean Dense Bean Salad (Printable version)
Protein-packed Mediterranean salad with mixed beans, fresh vegetables, and bright, zesty flavors.
# What You'll Need:
→ Beans
01 - 1 cup canned chickpeas, drained and rinsed
02 - 1 cup canned cannellini beans, drained and rinsed
03 - 1 cup canned kidney beans, drained and rinsed
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1/2 cup cucumber, diced
06 - 1/2 cup red bell pepper, diced
07 - 1/4 cup red onion, finely chopped
08 - 1/4 cup Kalamata olives, pitted and sliced
→ Fresh Herbs
09 - 1/4 cup fresh parsley, chopped
10 - 2 tablespoons fresh mint, chopped
→ Dressing
11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 tablespoon red wine vinegar
14 - 1 garlic clove, minced
15 - 1 teaspoon dried oregano
16 - 1/2 teaspoon sea salt
17 - 1/4 teaspoon black pepper
→ Garnish
18 - 1/4 cup feta cheese, crumbled
# Directions:
01 - Place chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives to the bowl.
03 - Sprinkle chopped parsley and fresh mint over the vegetable and bean mixture.
04 - Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, sea salt, and black pepper in a small bowl until fully emulsified.
05 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
06 - Taste the salad and add additional salt or pepper if desired.
07 - Top with crumbled feta cheese just before serving.
08 - Serve immediately or refrigerate for up to 2 days to allow flavors to develop.
# Expert advice:
01 -
- The beans make it surprisingly filling without leaving you feeling heavy
- It actually tastes better after sitting in the fridge, making it perfect meal prep
- You can customize it with whatever vegetables are languishing in your crisper drawer
02 -
- The salad needs at least fifteen minutes of resting time for the flavors to really marry, but it's even better after a few hours in the refrigerator
- Don't skip the mint if you can help it, even though it seems like a small amount, it makes a surprising difference in the overall flavor profile
03 -
- Invest in good quality Kalamata olives from the olive bar, the jarred ones can be mushy and overly salty
- Make extra dressing and keep it in a separate container, refreshing the salad before serving if it seems dry