Mediterranean Dense Bean Salad

A vibrant and nutritious salad packed with protein-rich beans, crisp vegetables, and a zesty dressing, perfect for quick meals or gatherings.

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Prep Time 10

Total Time 10

Servings: 4 servings

Course: Salad, Side Dish

Cuisine: Mediterranean

Calories: 200

Ingredients Method Notes

Ingredients

Beans

1 can garbanzo beans A wonderful source of protein; can use any canned beans you prefer.
1 can navy beans Adds a creamy texture; feel free to substitute with black beans for a different flavor profile.

Vegetables

1 small red onion, diced Brings a sharp bite; scallions can work too if you prefer milder flavors.
2 small bell peppers, diced Adds crunch and sweetness; use whichever colors you like.
1/2 cup Kalamata olives, pitted and sliced Infuses a briny flavor; castelvetrano olives can add a different twist.

Dressing

1/4 cup extra virgin olive oil Healthy fat for dressing; avocado oil can still provide richness.
Juice of one lemon (about 3 tablespoons) Zesty goodness that ties it all together; apple cider vinegar can also add a nice twist.
1 tablespoon maple syrup Offers a hint of sweetness; agave nectar can serve the same purpose.
1 teaspoon Dijon mustard Adds depth; whole grain mustard can enhance flavor complexity.
3 large cloves garlic, pressed For that aromatic kick; garlic powder can work in a pinch.
1/2 teaspoon fine salt Elevates flavors.
1/2 teaspoon dried oregano Enhances Mediterranean flavors; Italian seasoning works in a pinch.

Cheese

6 ounces vegan feta cheese, crumbled Introduces creaminess; regular feta can substitute if dairy is not an issue.

Method

Preparation

Chop the red onion, bell peppers, and cucumber into bite-sized pieces.
Slice the pitted Kalamata olives.
Drain, rinse, and dry the chickpeas and navy beans.

Assembly

Whisk or shake together the dressing ingredients until well combined.
Pour the dressing over the salad.
Toss everything together gently but thoroughly.
Enjoy immediately or divide into mason jars to save for later!

Notes

Make it ahead: Prepare it a day in advance for flavors to meld beautifully. Easily transportable: This salad stores well; perfect for lunch at the office.