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Mediterranean Dense Bean Salad Recipe

Mediterranean Dense Bean Salad Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.4 from 109 reviews
  • Author: Nora
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: Mixing
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Description

This Mediterranean Dense Bean Salad is a flavorful and hearty dish that is perfect for a light lunch or a side dish. Packed with protein and fresh vegetables, this salad is easy to make and bursting with Mediterranean flavors.


Ingredients

Units Scale

For the Salad:

  • 1 can garbanzo beans, drained, rinsed and dried
  • 1 can navy beans, drained, rinsed and dried
  • 1 small red onion, diced (about 3/4 cup when diced)
  • 2 small bell peppers, diced (red, orange or yellow)
  • 1/2 English cucumber, diced
  • 1/2 cup Kalamata olives, pitted and sliced
  • 6 ounces vegan feta cheese, crumpled (I like Violife brand and use about 3/4 of the block)
  • Fresh parsley, stems removed, finely diced

For the Dressing:

  • 1/4 cup extra virgin olive oil
  • Juice of one lemon (about 3 tablespoons)
  • 1 tablespoon maple syrup
  • 1 teaspoon dijon mustard
  • 3 large cloves garlic, pressed through a garlic press
  • 1/2 teaspoon fine salt
  • 1/2 teaspoon dried oregano

Instructions

  1. Prepare the veggies: Chop the red onion, bell peppers, and cucumber into bite-sized pieces. Slice the Kalamata olives.
  2. Rinse the beans: Drain, rinse, and dry the chickpeas and navy beans.
  3. Add all salad ingredients to a large mixing bowl.
  4. Add the salad dressing: Whisk or shake the dressing ingredients together and pour over the salad. Toss well to combine.
  5. Serve: Enjoy immediately or divide into mason jars to save for later.


Nutrition

  • Serving Size: 1 serving
  • Calories: 320
  • Sugar: 8g
  • Sodium: 780mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 34g
  • Fiber: 9g
  • Protein: 10g
  • Cholesterol: 0mg

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