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Mediterranean Dense Bean Salad

Mediterranean Dense Bean Salad: A Hearty, Flavorful Delight

This Mediterranean Dense Bean Salad offers a delightful mix of hearty beans, crisp vegetables, and briny olives for a nutritious vegetarian meal.
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Prep Time 15 minutes
Resting Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 can Chickpeas drained and rinsed
  • 1 can Red Kidney Beans drained and rinsed
  • 1 can Black Beans drained and rinsed
  • 1 cup Cherry Tomatoes halved
  • 1 cup Cucumber diced
  • 1 small Red Onion thinly sliced
  • 1/2 cup Kalamata Olives halved
  • 1/2 cup Feta Cheese crumbled
  • 1/4 cup Fresh Parsley chopped
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil
  • 1 Juice of Lemon
  • 1 clove Garlic minced
  • 1 teaspoon Dried Oregano
  • to taste Salt
  • to taste Pepper

Equipment

  • Mixing Bowl
  • small bowl
  • whisk
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, drain and rinse the chickpeas, red kidney beans, and black beans. Mix them together well.
  2. Stir in the cherry tomatoes, diced cucumber, thinly sliced red onion, and Kalamata olives.
  3. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and dried oregano until smooth.
  4. Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly.
  5. Sprinkle crumbled feta cheese and chopped parsley on top before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 5mgSodium: 500mgPotassium: 450mgFiber: 8gSugar: 3gVitamin A: 300IUVitamin C: 10mgCalcium: 80mgIron: 2mg

Notes

Let the salad rest for 10-15 minutes before serving to deepen the flavors. Mix in different beans or seasonal veggies for variations.

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