Description
A hearty and flavorful Mediterranean Dense Bean Salad packed with protein, fiber, and fresh vegetables. This no-cook recipe combines chickpeas, black beans, and cannellini beans with crisp veggies, tangy feta, and a zesty lemon-oregano dressing. Perfect for a quick, nutritious lunch or easy meal prep.
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
- 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
Cheese
- 1 block crumbled feta (7 oz / 200 g)
Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (plus zest of 1 lemon)
- 2 tablespoons apple cider vinegar
- 1½ teaspoons dried oregano
- ½ teaspoon salt
- Black pepper to taste
- 2 teaspoons honey (optional)
- 2 teaspoons Dijon mustard (optional)
Instructions
- Make the Dressing: In a large mixing bowl, whisk together 4 tablespoons of extra virgin olive oil, 2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 1½ teaspoons dried oregano, ½ teaspoon salt, and black pepper to taste. Optionally, add 2 teaspoons honey and 2 teaspoons Dijon mustard for extra flavor.
- 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 for a few minutes to absorb the flavors and to remove any canned taste.
- Add Veggies and Feta: Chop the cherry tomatoes, cucumber, bell pepper, and scallions as directed. Add all the vegetables along with the chopped flat leaf parsley and crumbled feta cheese into the bowl with the beans and dressing.
- Toss and Serve: Gently toss the salad to combine all ingredients evenly. Taste and adjust seasoning if needed. Serve immediately or chill in the refrigerator for later. This salad is excellent for meal prep and makes a satisfying protein-packed lunch or side dish.
Notes
- This salad requires no cooking, making it quick and easy to prepare.
- It’s rich in protein and fiber, perfect for a nutritious meal.
- Customize by swapping feta with another cheese or adding your favorite herbs.
- Chilling the salad enhances the flavors and makes it even more refreshing.
- Ideal for meal prep or a light but filling lunch or dinner option.
Nutrition
- Serving Size: 1 of 4 servings
- 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
