Mediterranean Dense Bean Salad (Print)
A vibrant, protein-rich salad featuring beans, fresh vegetables, and Mediterranean herbs with a zesty dressing.
# What You 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
# How to Make:
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 bean and vegetable 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 adjust salt or pepper as needed.
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 textures alone will hook you and the flavors get better overnight
- Zero cooking means your stove stays off even when the weather climbs
02 -
- Let the salad rest for at least 15 minutes before serving
- The dressing soaks into the beans over time and makes it even better
03 -
- Cut your vegetables slightly larger than you think you should
- Taste the dressing before adding it to the salad