Mediterranean Dense Bean Salad (Viral TikTok Recipe)
Mediterranean Dense Bean Salad is a protein-packed viral TikTok recipe.Made with chickpeas, navy beans, vegetables, vegan feta, and lemon dressing.Perfect for meal prep, healthy lunches, and quick dinners.
Ingredients
The Salad
- 1 can garbanzo beans drained, rinsed, and dried
- 1 can navy beans drained, rinsed, and dried
- 1 small red onion diced
- 2 small bell peppers diced
- 1/2 English cucumber diced
- 1/2 cup Kalamata olives pitted and sliced
- 6 ounces vegan feta cheese crumbled
- Fresh parsley finely chopped
The Dressing
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large garlic cloves pressed
- 1/2 teaspoon fine salt
- 1/2 teaspoon dried oregano
Instructions
- Prepare the vegetables by dicing the red onion, bell peppers, and cucumber into bite-sized pieces. Slice the Kalamata olives and finely chop the parsley.
- Drain and rinse the garbanzo beans and navy beans thoroughly. Pat them dry using a clean kitchen towel or paper towels.
- Add the beans, chopped vegetables, olives, vegan feta, and parsley to a large mixing bowl.
- In a small bowl or jar, whisk together the olive oil, lemon juice, maple syrup, Dijon mustard, garlic, salt, and oregano.
- Pour the dressing over the Mediterranean Dense Bean Salad and toss well until evenly coated.
- Serve immediately or refrigerate for later. The flavors become even better after chilling.
Notes
- Store leftovers in airtight containers for easy grab-and-go lunches.
- This salad tastes even better the next day.
- Add grilled chicken, shrimp, or tofu for extra protein.
- Vegan feta can be replaced with regular feta if preferred.
- Fresh lemon juice gives the dressing the best flavor.