Mediterranean Dense Bean Salad (Printable Version)

Protein-packed Mediterranean salad with beans, fresh vegetables, herbs, and tangy dressing for a fresh taste.

# 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 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)

# Step-by-Step:

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 Advice:

01 -
  • Its even better the next day when all those Mediterranean flavors have had time to really get to know each other
  • You can make it in under 20 minutes with pantry staples and whatever fresh vegetables look good at the market
02 -
  • The salad needs at least 15 minutes to rest after dressing so the flavors can develop, but it stays good in the refrigerator for 2 to 3 days
  • Bean salads absorb dressing as they sit, so you might want to make extra dressing to refresh leftovers before serving
03 -
  • Use the highest quality olive oil you can afford since it makes up such a large part of the flavor profile
  • Make a double batch of the dressing to keep in a jar for quick salads throughout the week

Go Back