Mediterranean Dense Bean Salad (Printable)

A protein-rich Mediterranean salad featuring beans, fresh vegetables, herbs, and a tangy dressing for a nourishing dish.

# What You’ll 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

# How-To Steps:

01 - In a large mixing bowl, combine chickpeas, cannellini beans, and kidney beans.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bowl.
03 - Sprinkle in the chopped parsley and mint.
04 - In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until emulsified.
05 - Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
06 - Taste and adjust seasoning as needed.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Expert Tips:

01 -
  • This salad actually gets better after a day in the fridge making it perfect for make ahead lunches
  • The combination of three different beans creates incredible texture and keeps you full for hours
02 -
  • This salad tastes best after sitting for at least an hour so the beans have time to absorb the dressing
  • The vegetables release water as they sit so drain any excess liquid before serving leftovers
03 -
  • Let the salad come to room temperature before serving so the olive oil flavor really pops
  • Use a wooden spoon to toss instead of metal to avoid bruising the delicate vegetables

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