Mediterranean Dense Bean Salad

Introduction

Looking for a hearty, protein-rich salad that doesn’t skimp on flavor? This Mediterranean Dense Bean Salad blends the bold flavors of the Mediterranean with the wholesome goodness of fiber-packed beans. It’s satisfying, colorful, and comes together in just 15 minutes—no cooking required.

Rich in plant-based protein, antioxidants, and heart-healthy fats, this salad has become a staple for health-conscious eaters and Mediterranean diet followers alike. It’s perfect for meal prep, summer picnics, or as a nutritious side dish.

Ingredients List

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/3 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)

For the Dressing:

• 1/4 cup extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and black pepper to taste

Substitutions:

• Use white beans or black beans instead of kidney or cannellini.
• Swap feta for vegan cheese or omit for dairy-free version.
• Add spinach or arugula for extra greens.

Timing

• Prep Time: 15 minutes
• Total Time: 15 minutes

That’s over 50% faster than the average composed salad recipe!

Step-by-Step Instructions

Step 1: Mix the Beans

In a large bowl, combine chickpeas, kidney beans, and cannellini beans.

Step 2: Add Veggies & Herbs

Toss in cherry tomatoes, cucumber, red onion, olives, and parsley.

Step 3: Make the Dressing

In a small bowl or jar, whisk olive oil, red wine vinegar, garlic, oregano, salt, and pepper.

Step 4: Dress the Salad

Pour dressing over salad ingredients and toss well to coat.

Step 5: Top with Feta (Optional)

Crumble feta on top just before serving.

Nutritional Information (Per Serving – Serves 6)

• Calories: 280 kcal
• Protein: 12g
• Carbohydrates: 32g
• Fiber: 10g
• Fat: 12g
• Sodium: 420mg

Healthier Alternatives for the Recipe

• Low-Sodium: Use no-salt-added beans and rinse thoroughly.
• Oil-Free: Replace olive oil with lemon juice for a tangy finish.
• More Protein: Add grilled chicken or tuna on top.

Serving Suggestions

• Serve with warm pita or crusty sourdough.
• Great alongside grilled meats or as a picnic centerpiece.
• Pair with chilled white wine or sparkling water with lemon.

Common Mistakes to Avoid

• Not rinsing beans well: Can cause excess sodium or mushy texture.
• Overdressing: Add dressing gradually to avoid sogginess.
• Using dull herbs: Fresh parsley or mint adds brightness.

Storing Tips for the Recipe

• Fridge: Store in airtight container up to 4 days.
• Meal Prep: Keep dressing separate until ready to serve.
• Freezer: Not recommended—fresh veggies don’t thaw well.

Conclusion

This Mediterranean Dense Bean Salad delivers on flavor, nutrition, and convenience. It’s perfect for those craving a satisfying, no-fuss dish that still feels fresh and wholesome.

Try it today and leave a comment with your favorite additions! Don’t forget to subscribe for more easy, nutritious recipes.

FAQs

Q1: Can I use dried beans instead of canned?
Yes, just cook them in advance and cool before using.

Q2: How do I make it vegan?
Omit the feta or use a plant-based cheese alternative.

Q3: Can I make this ahead of time?
Yes! In fact, it tastes even better after marinating in the fridge for a few hours.