Mediterranean Dense Bean Salad (Print Version)

A protein-rich Mediterranean blend of beans and fresh vegetables with bright, zesty flavors.

# 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 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

# Directions:

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.
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 as needed.
07 - Top with crumbled feta cheese if desired. Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Expert Tips:

01 -
  • No cooking required, just chopping and whisking, so its perfect on hot days when turning on the stove feels impossible
  • Each bite gives you that satisfying protein punch that keeps you full for hours without feeling heavy or sluggish
  • The flavors actually get better after a day in the fridge, making it ideal for meal prep lunches
02 -
  • Drying your beans thoroughly after rinsing prevents the dressing from becoming diluted and watery
  • Letting the salad rest for at least 15 minutes before serving allows the beans to absorb the dressing
  • The red onion can soak in ice water for 10 minutes while you prep to mellow its sharp bite if you prefer
03 -
  • Use a microplane to grate the garlic into the dressing for a smoother texture without any harsh bites
  • Let the salad come to room temperature for about 20 minutes before serving to let the flavors really pop

Go Back