Description
A hearty and flavorful Dense Bean Salad featuring chickpeas, cannellini beans, crisp bell peppers, cucumbers, olives, and crumbled feta cheese, all tossed in a tangy oregano-garlic vinaigrette. This protein-packed salad is perfect for meal-prepped lunches or potluck gatherings and is best served chilled to enhance the flavors.
Ingredients
Scale
Beans and 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, chopped)
- ½ small red onion (heaping half cup, finely diced)
- ⅓ cup fresh parsley (finely chopped)
Additional Salad Ingredients
- ½ cup kalamata olives (pitted, can substitute 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 red wine vinegar, honey (or maple syrup), dried oregano, minced garlic, salt, and freshly ground black pepper. Slowly drizzle in the extra virgin olive oil while continuously whisking until the dressing is fully emulsified and combined.
- Combine salad ingredients: In a large mixing bowl, add the drained and rinsed chickpeas and cannellini beans, finely diced red and orange/yellow bell peppers, chopped cucumbers, diced red onion, chopped fresh parsley, kalamata olives (or pepperoncini as substitute), and crumbled feta cheese.
- Toss the salad: Pour the prepared dressing over the salad mixture and gently toss everything together until all ingredients are evenly coated with the vinaigrette.
- Chill before serving: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, stir the salad again to redistribute the dressing and enjoy.
Notes
- This Dense Bean Salad is a high-protein, hearty mix perfect for meal prepping and potlucks.
- For a different flavor twist, try substituting kalamata olives with pepperoncini or a combination of both.
- The salad is best served chilled and can be refrigerated for up to 2 days.
- The vinaigrette can be adjusted to taste by varying the amount of honey or vinegar 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
