Mediterranean dense bean salad (Print Version)

A colorful salad blending beans, fresh vegetables, herbs, and a zesty dressing for a protein-packed dish.

# 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

→ 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
17 - 1/4 teaspoon black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# How-To Steps:

01 - Place chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bowl.
03 - Sprinkle chopped parsley and mint over the bean and vegetable mixture.
04 - Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl until emulsified.
05 - Pour dressing over salad and toss gently to coat all ingredients evenly.
06 - Taste salad and adjust salt and pepper as desired.
07 - Top with crumbled feta cheese if using.
08 - Serve immediately or refrigerate up to 2 days for flavors to develop.

# Expert Tips:

01 -
  • You can throw it together in twenty minutes flat with ingredients you probably already have in your pantry
  • The flavors actually get better after a day in the fridge, making it excellent for meal prep
  • It is one of those rare salads that keeps you satisfied for hours without feeling heavy
02 -
  • The salad needs at least thirty minutes for the flavors to meld, but it tastes even better the next day
  • Be gentle when tossing so the beans maintain their texture and do not turn into mush
  • The dressing might seem thick but the vegetables will release some moisture as they sit
03 -
  • Use a variety of bean colors for the most visually appealing salad
  • Let the dressed salad sit at room temperature for twenty minutes before serving to wake up all the flavors

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