Mediterranean dense bean salad (Print Version)

A protein-rich salad blending Mediterranean beans, fresh veggies, and herbs for a vibrant, nutritious dish.

# Recipe Ingredients:

→ 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

# Directions:

01 - Place chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives to the bowl.
03 - Sprinkle chopped parsley and mint over the bean and vegetable mixture.
04 - Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl until fully emulsified.
05 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
06 - Sample the salad and adjust salt and pepper as needed.
07 - Top with crumbled feta cheese if using.
08 - Serve immediately or refrigerate for up to 2 days to allow flavors to develop.

# Expert Advice:

01 -
  • It keeps beautifully for days, actually tasting better as the flavors meld together in the refrigerator
  • The combination of three different beans creates such satisfying texture that nobody misses the meat
02 -
  • Rinse your beans thoroughly under cold water until the water runs clear
  • The salad needs at least fifteen minutes of resting time for flavors to make friends
03 -
  • Let the dressed salad rest for at least fifteen minutes before serving
  • Use a vegetable peeler to shave thin ribbons of cucumber for elegant presentation

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