Mediterranean dense bean salad (Print version)

Protein-rich salad with a blend of beans, fresh vegetables, herbs, and tangy Mediterranean dressing.

# What you need:

→ 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 tablespoons fresh mint, chopped

→ Dressing

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 tablespoon red wine vinegar
14 - 1 garlic clove, minced
15 - 1 teaspoon dried oregano
16 - 1/2 teaspoon sea salt
17 - 1/4 teaspoon 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 - In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until fully emulsified.
05 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
06 - Taste the salad and add more salt or pepper if needed.
07 - Top with crumbled feta cheese just before serving.
08 - Serve immediately or refrigerate for up to 2 days to allow flavors to develop further.

# Expert advice:

01 -
  • It gets better overnight, making it the ultimate meal prep secret weapon
  • The protein keeps you full for hours without any heavy post-lunch sluggishness
02 -
  • This salad genuinely tastes better after sitting in the fridge for a few hours or overnight
  • The onion mellows significantly as it marinates, so do not be alarmed by the initial sharpness
03 -
  • Dry your beans thoroughly after rinsing so the dressing clings instead of pooling at the bottom
  • Let the salad sit at room temperature for 15 minutes before serving to wake up all the flavors

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