why make this recipe
Mediterranean Dense Bean Salad is a colorful and nutritious dish that blends heart-healthy beans with fresh vegetables and tangy vegan feta. This recipe is not only easy to prepare but also packed with flavors and textures. It’s perfect for meal prep, making it an ideal option for busy days or refreshing lunches. Plus, it’s a great way to incorporate more plant-based ingredients into your diet while enjoying the tastes of the Mediterranean.
how to make Mediterranean Dense Bean Salad
Ingredients:
- 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
- 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
Directions:
- Chop the red onion, bell peppers, and cucumber into bite-sized pieces. You can use a vegetable chopper to make this easier and faster.
- Slice the pitted Kalamata olives.
- Drain, rinse, and dry the chickpeas and navy beans.
- Whisk or shake the dressing ingredients together and pour it over the salad. Toss well to combine.
- Enjoy immediately or divide into mason jars to save for later.
how to serve Mediterranean Dense Bean Salad
Serve this salad chilled or at room temperature. It makes a tasty side dish for grilled vegetables, wraps, or sandwiches. You can also enjoy it on its own as a light meal. Garnish with extra fresh parsley for added color.
how to store Mediterranean Dense Bean Salad
Store the salad in an airtight container in the refrigerator. It will stay fresh for about 3-5 days. If you prepare this salad for meal prep, it can be divided into individual portions in mason jars for easy access throughout the week.
tips to make Mediterranean Dense Bean Salad
- For added crunch, consider including chopped bell peppers or walnuts.
- Adjust the seasoning to taste; you can add more salt or a dash of your favorite hot sauce if you like.
- Let the salad sit for about 30 minutes after making it to allow the flavors to meld together.
variation
You can switch up the beans by using black beans or kidney beans instead. Add in some diced avocado for creaminess or incorporate different vegetables, like cherry tomatoes or corn, to personalize it further.
FAQs
Can I use dried beans instead of canned beans?
Yes, you can use dried beans, but remember to soak and cook them beforehand.
Is this salad gluten-free?
Yes, all the ingredients in this salad are gluten-free, making it a great option for those with gluten sensitivities.
Can I make this salad ahead of time?
Absolutely! This salad stores well, and the flavors improve as it sits. Just be mindful of the texture of the vegetables after a few days.
Mediterranean Dense Bean Salad
Ingredients
Method
- Chop the red onion, bell peppers, and cucumber into bite-sized pieces. You can use a vegetable chopper to make this easier and faster.
- Slice the pitted Kalamata olives.
- Drain, rinse, and dry the chickpeas and navy beans.
- Whisk or shake the dressing ingredients together and pour it over the salad. Toss well to combine.
- Enjoy immediately or divide into mason jars to save for later.
