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Mediterranean Dense Bean Salad Recipe

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4.4 from 9 reviews

This Mediterranean Dense Bean Salad is a vibrant, protein-packed dish featuring butter beans, chickpeas, and crisp vegetables tossed in a simple olive oil vinaigrette. With its fresh herbs, tangy dressing, and creamy feta, this salad makes a perfect gluten-free and vegan-friendly lunch that can be enjoyed throughout the week.

Ingredients

Salad

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 (15 ounce) can butter beans, drained and rinsed
  • 1 cup grape tomatoes, halved
  • 1 yellow bell pepper, diced
  • 2 mini cucumbers, diced
  • ½ cup diced red onion
  • ⅓ cup feta cheese, crumbled
  • ¼ cup fresh parsley, chopped

Dressing

  • ¼ cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 2 teaspoons honey
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • ¾ teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Instructions

  1. Prepare the beans. Drain and rinse both the chickpeas and butter beans thoroughly, then add them to a large mixing bowl.
  2. Chop the vegetables. Wash and dice the grape tomatoes, yellow bell pepper, mini cucumbers, and red onion into small, bite-sized pieces. Add these diced vegetables to the bowl with the beans.
  3. Add feta and parsley. Crumble the feta cheese and chop the fresh parsley finely, then add both to the mixing bowl with the beans and veggies.
  4. Mix the dressing. Combine olive oil, red wine vinegar, lemon juice, honey, Dijon mustard, minced garlic, dried oregano, salt, and black pepper in a shaker bottle or jar. Shake or whisk vigorously until the ingredients are well combined.
  5. Toss the salad. Pour the dressing over the bean and vegetable mixture. Toss everything together thoroughly to ensure the salad is evenly coated.
  6. Adjust seasoning and serve. Taste the salad and adjust salt or other seasonings as needed. Serve immediately or refrigerate to enjoy as a healthy, flavorful lunch any time during the week.

Notes

  • This salad is gluten-free and can be made vegan by omitting the feta or substituting with a vegan cheese alternative.
  • Dice the vegetables finely for best texture and flavor integration.
  • The dressing makes extra, so feel free to add more greens or veggies and toss with leftover dressing.
  • Use fresh herbs for more vibrant flavor, but dried can be substituted if necessary.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.

Find it online: https://yumntasty.com/mediterranean-dense-bean-salad-recipe/