Mediterranean Dense Bean Salad (Printable)

A colorful blend of beans, vegetables, and herbs with a zesty dressing for a nourishing 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
17 - 1/4 tsp black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# Steps:

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 Hints:

01 -
  • It gets better after a day in the fridge, making it perfect for meal prep
  • The protein from three types of beans keeps you full for hours without any meat
  • Everything comes together in under 20 minutes with zero cooking required
02 -
  • The salad needs at least 30 minutes to marinate for the best flavor integration
  • Dont skip rinsing the canned beans or the salad will taste metallic and overly salty
  • Red onion can overpower the delicate flavors, so chop it very finely or use less
03 -
  • Use a microplane to grate the garlic instead of mincing for a smoother dressing that wont overwhelm
  • Let the salad sit at room temperature for 15 minutes before serving to wake up all the flavors

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