Mediterranean Dense Bean Salad (Printable)

Protein-packed medley of beans and fresh vegetables with bright Mediterranean-inspired 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 tablespoons fresh mint, chopped (optional)

→ 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, or to taste
17 - 1/4 teaspoon black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled (optional)

# 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.
08 - Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Expert Suggestions:

01 -
  • You get three kinds of beans in every bite, making it surprisingly filling without any heavy carbs
  • The Mediterranean dressing comes together in seconds but tastes like you've been marinating it for hours
02 -
  • I learned the hard way that rinsing the beans thoroughly is non-negotiable, or your salad will taste like the can
  • This salad actually gets better after a few hours in the fridge, so don't be afraid to make it ahead
03 -
  • Letting the salad sit for 30 minutes before serving lets the flavors really settle in
  • If you're sensitive to onion, soak the chopped red onion in cold water for 10 minutes, then drain before adding

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