Mediterranean Dense Bean Salad (Printable)

Protein-packed Mediterranean salad with beans, fresh vegetables, herbs, and zesty dressing for a colorful, healthy meal.

# 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 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
17 - 1/4 tsp black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# How To Make It:

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 Tips:

01 -
  • The combination of creamy beans and crisp vegetables creates a texture that keeps every bite interesting
  • It actually tastes better after sitting in the fridge, making it perfect for meal prep or potlucks
02 -
  • Dressing the salad at least 30 minutes before serving allows flavors to develop deeply
  • The onion mellowing time is real, let it sit in the dressing for at least 15 minutes
03 -
  • Rinse beans under cold water until the water runs completely clear
  • Let the dressed salad rest for at least 15 minutes before serving

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