Mediterranean Dense Bean Salad (Printable)

Protein-rich salad with beans, fresh veggies, herbs, and a zesty olive oil dressing.

# What You'll 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

# How-To Steps:

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 bean mixture.
03 - Sprinkle in the chopped parsley and mint, tossing gently to distribute evenly.
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 with additional salt and pepper as needed.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days to allow flavors to meld.

# Expert Advice:

01 -
  • Its the kind of salad that actually gets better overnight, making it perfect for lazy meal prep days
  • The combination of textures from creamy beans to crisp vegetables keeps every bite interesting
02 -
  • Let the salad sit for at least 15 minutes before serving so the beans can absorb the dressing properly
  • The beans will continue soaking up flavor overnight, so add a splash more olive oil and lemon if serving the next day
03 -
  • Use a microplane to grate the garlic instead of mincing for a smoother dressing that wont overpower
  • Massage the diced red onion with a pinch of salt before adding to mellow its sharp bite

Go Back