Print

Mediterranean Dense Bean Salad

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Mediterranean dense bean salad is a hearty and refreshing dish made with protein-rich beans, crisp vegetables, fresh herbs, and a bright lemon olive oil dressing. This vibrant salad is nourishing, flavorful, and perfect as a light meal, side dish, or meal prep option.

  • Author: Julia
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) cannellini beans, drained and rinsed
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/2 cup red bell pepper, diced
  • 1/4 cup fresh parsley, chopped
  • 1/3 cup feta cheese, crumbled
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Place the drained chickpeas and cannellini beans in a large mixing bowl.
  2. Add the diced cucumber, halved cherry tomatoes, finely chopped red onion, and diced red bell pepper.
  3. Sprinkle in the chopped fresh parsley and crumbled feta cheese.
  4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper.
  5. Pour the dressing over the salad.
  6. Gently toss all ingredients until evenly coated with the dressing.
  7. Let the salad rest for about 10 minutes before serving so the flavors can blend.

Notes

  • Add kalamata olives or artichoke hearts for extra Mediterranean flavor.
  • Mix in cooked quinoa or farro to make the salad more filling.
  • For a vegan version, omit the feta cheese or use a plant-based alternative.
  • This salad works well for meal prep because the flavors improve as it sits.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Refresh leftovers with a splash of olive oil or lemon juice before serving.

Nutrition

Find it online: https://juliameals.com/mediterranean-dense-bean-salad/