Mediterranean Dense Bean Salad (Printable)

A vibrant mix of beans, fresh veggies, herbs, and tangy dressing offering a protein-rich Mediterranean 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 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, or to taste
17 - 1/4 tsp black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# How-To:

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 -
  • It keeps beautifully for days, actually tasting better after the ingredients hang out together for a while
  • You can throw it together with pantry staples and whatever fresh vegetables look good at the store
  • The protein from three kinds of beans keeps you full for hours without any heaviness
02 -
  • The salad needs time for the flavors to marry, so resist the urge to eat it immediately after tossing
  • Beans absorb salt as they sit, so go lighter on the salt than you think you need
  • The herbs will lose their vibrancy if added too early, so toss them in just before serving
03 -
  • Marinate the red onion in the dressing for 10 minutes before adding to the salad
  • Use a vegetable peeler to shave thin ribbons of cucumber for an elegant texture
  • Double the dressing recipe and keep extra in the refrigerator for quick salads all week

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