Mediterranean Dense Bean Salad (Print View)

A protein-rich mix of beans, fresh veggies, and Mediterranean herbs with zesty dressing.

# 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 tbsp fresh mint, chopped

→ Dressing

11 - 3 tbsp extra-virgin olive oil
12 - 2 tbsp freshly squeezed lemon juice
13 - 1 tbsp red wine vinegar
14 - 1 garlic clove, minced
15 - 1 tsp dried oregano
16 - 1/2 tsp sea salt, or to taste
17 - 1/4 tsp black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# Method:

01 - In a large mixing bowl, combine chickpeas, cannellini beans, and kidney beans.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bowl.
03 - Sprinkle in the chopped parsley and mint over the vegetable and bean mixture.
04 - In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until emulsified.
05 - Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
06 - Taste and adjust seasoning with additional salt and pepper as needed.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Insider Tips:

01 -
  • The flavors actually get better after a day in the fridge, making it perfect for meal prep
  • It's one of those rare salads that leaves you genuinely satisfied without any heavy carbs
02 -
  • Rinse the beans really well or the salad will taste metallic and canned
  • Let it sit for at least 15 minutes before serving so the beans absorb the dressing
03 -
  • Use the side of your chef's knife to smash the garlic into a paste before adding it to the dressing for better distribution
  • Chill your mixing bowl for 10 minutes before assembling to keep everything crisp and refreshing

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