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–+ servings

Dense Bean Salad Recipe

Author: Evelyn Petrie
A refreshing and vibrant bean salad packed with Mediterranean flavors, perfect for hot days, meal prep, or a light lunch.
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Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 300 kcal

Ingredients
  

  • 1 can Garbanzo Beans
  • 1 can Navy Beans
  • 1 small Red Onion, diced
  • 2 small Bell Peppers (red, orange, or yellow), diced
  • 0.5 whole English Cucumber, diced
  • 0.5 cup Kalamata Olives, pitted and sliced
  • 6 ounces Vegan Feta Cheese, crumbled
  • 1 bunch Fresh Parsley, finely diced
  • 0.25 cup Extra Virgin Olive Oil
  • 3 tablespoons Lemon Juice
  • 1 tablespoon Maple Syrup
  • 1 teaspoon Dijon Mustard
  • 3 cloves Garlic, pressed
  • 0.5 teaspoon Fine Salt
  • 0.5 teaspoon Dried Oregano

Instructions
 

  • Chop the red onion, bell peppers, and cucumber into bite-sized pieces. Slice the pitted Kalamata olives and set aside.
  • Drain the cans of chickpeas and navy beans, then rinse and dry them thoroughly to remove any excess liquid and starch.
  • In a large mixing bowl, add the diced veggies, beans, olives, and crumbled vegan feta cheese.
  • Whisk together the olive oil, lemon juice, maple syrup, Dijon mustard, pressed garlic, salt, and oregano in a small bowl.
  • Pour the dressing over the salad and toss to coat.
  • Serve immediately for a fresh taste, or divide into mason jars for an easy, transportable meal option.

Notes

  • Use the freshest veggies and herbs for the best flavor.
  • Drain well to avoid making the salad watery.
  • Let sit in the fridge for at least 30 minutes before serving to enhance the flavors.

Nutrition

Calories: 300kcalCarbohydrates: 40gProtein: 12gFat: 14gSaturated Fat: 2gSodium: 600mgFiber: 10gSugar: 3g
Keyword Cold Salad, Mediterranean Bean Salad
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