Name: Mediterranean Dense Bean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 cup cooked chickpeas; 1 cup cooked kidney beans; 1 cup cooked black beans; 1 cucumber, diced; 1/2 red onion, finely chopped; 1 cup cherry tomatoes, halved; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled (optional); 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 teaspoon dried oregano; 1 teaspoon garlic powder; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 1 tablespoon fresh parsley, chopped; 1 tablespoon fresh basil, chopped

Why You’ll Love This Recipe

This Mediterranean Dense Bean Salad is not only delicious but also nutrient-dense and filling. The beans provide plenty of plant-based protein and fiber, while the fresh vegetables offer a refreshing crunch. The olives and feta (optional) add a rich, salty flavor, and the simple olive oil-based dressing ties everything together with a tangy finish. Whether you’re meal prepping or preparing a dish for a gathering, this salad is both easy to make and a crowd-pleaser!

Ingredients

1 cup cooked chickpeas
1 cup cooked kidney beans
1/2 cup diced cucumber
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese (optional)
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

In a large mixing bowl, combine the chickpeas, kidney beans, cucumber, cherry tomatoes, red onion, and olives.
If using feta, add it to the bowl as well.
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, oregano, salt, and pepper until well combined.
Pour the dressing over the salad and toss everything gently to coat.
Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preference.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together before serving.

Servings and Timing

Servings: 4-6 servings
Prep time: 10 minutes
Chill time: 30 minutes
Total time: 40 minutes

Variations

Add protein: To boost the protein content, consider adding grilled chicken, tuna, or a hard-boiled egg.
Vegan option: Omit the feta or replace it with a plant-based cheese alternative to make the salad vegan-friendly.
Additional veggies: Add bell peppers, carrots, or even avocado for extra freshness and flavor.
Herbs: Try adding fresh basil, parsley, or mint to enhance the Mediterranean taste.

Storage/Reheating

Store any leftovers in an airtight container in the refrigerator for up to 3 days. This salad can be enjoyed cold, and the flavors actually improve after a few hours in the fridge. Avoid freezing as the texture of the beans and vegetables may change.

FAQs

1. Can I use canned beans instead of dried beans?

Yes, you can use canned beans for convenience. Just make sure to drain and rinse them well before using in the salad.

2. Can I use a different type of bean?

Absolutely! You can swap out the chickpeas and kidney beans for other beans like black beans, navy beans, or white beans.

3. Is this salad gluten-free?

Yes, this Mediterranean Dense Bean Salad is naturally gluten-free, making it a great choice for those with gluten sensitivities.

4. Can I make this salad in advance?

Yes, this salad can be made up to a day ahead of time. In fact, it tastes even better once the flavors have had time to meld together in the fridge.

5. Can I add meat to this salad?

Yes, grilled chicken, lamb, or even shrimp would be great additions to make this salad a more substantial meal.

6. How long does this salad keep in the fridge?

The salad will stay fresh for about 2-3 days in the refrigerator. After that, the vegetables may start to lose their crispness.

Conclusion

This Mediterranean Dense Bean Salad is a delightful and nutritious dish that will make you feel good inside and out. Packed with healthy ingredients and vibrant flavors, it’s the perfect salad for any occasion. Whether served as a main dish or a side, it’s versatile, filling, and sure to be a hit at your table. Enjoy it as part of a Mediterranean-inspired meal or on its own for a satisfying, plant-based lunch!