Mediterranean Dense Bean Salad
Mediterranean Dense Bean Salad is a quick, healthy salad made with three kinds of beans, crisp vegetables, feta cheese, and a fresh lemon dressing.Ready in just 15 minutes, it's packed with protein, fiber, and vibrant Mediterranean flavors.Perfect for meal prep, picnics, potlucks, or a refreshing side dish.
Ingredients
- 1 can 15 ounces chickpeas, drained and rinsed
- 1 can 15 ounces red kidney beans, drained and rinsed
- 1 can 15 ounces black beans, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- ½ red onion thinly sliced
- ½ cup Kalamata olives halved
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
- ¼ cup extra virgin olive oil
- Juice of 1 lemon
- 1 garlic clove minced
- ½ teaspoon dried oregano
- Salt to taste
- Black pepper to taste
Instructions
- In a large mixing bowl, combine the chickpeas, red kidney beans, and black beans.
- Add the cherry tomatoes, diced cucumber, sliced red onion, and Kalamata olives.
- In a separate small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
- Pour the dressing over the bean mixture and gently toss until everything is evenly coated.
- Fold in the crumbled feta cheese and chopped fresh parsley, taking care not to break up the feta too much.
- For the best Mediterranean Dense Bean Salad flavor, refrigerate the salad for at least 30 minutes before serving to allow the ingredients to absorb the dressing. Toss lightly before serving and enjoy chilled or at room temperature.
Notes
This salad tastes even better the next day, making it an excellent meal prep option.
To keep leftovers fresh, add the feta cheese just before serving if preparing in advance.
Serve alongside grilled chicken, baked fish, lamb, or warm pita bread for a complete Mediterranean-inspired meal.
For a vegan version, simply omit the feta cheese or replace it with a dairy-free alternative.