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Zesty Bean Salad with Feta

Zesty Bean Salad with Feta for a Fresh Mediterranean Boost

A quick and nutritious Zesty Bean Salad with Feta brimming with protein-rich beans and crisp vegetables tossed in a zesty lemon vinaigrette.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Dressing
  • 1/4 cup Olive Oil Substitute with avocado oil for a lighter taste.
  • 3 tablespoons Lemon Juice Freshly squeezed is best.
  • 2 tablespoons Red Wine Vinegar Apple cider vinegar can be used for a milder flavor.
  • 1 tablespoon Dijon Mustard Use yellow mustard in a pinch.
  • 1 clove Garlic Minced; adjust quantity for a milder taste.
  • 1 teaspoon Oregano Dried Italian seasoning can work in a pinch.
  • to taste Red Pepper Flakes Omit for a milder salad.
  • to taste Salt & Black Pepper Enhance flavors.
For the Salad
  • 1 can Cannellini Beans Drained and rinsed; can use black beans or great northern beans.
  • 1 can Kidney Beans Can substitute with pinto beans.
  • 1 can Chickpeas Can be replaced with more beans.
  • 1 Cucumber Diced; zucchini can serve as a low-carb alternative.
  • 1 cup Cherry Tomatoes Halved; any variety of small tomatoes will suffice.
  • 1 Bell Pepper Diced; red, yellow, or green works interchangeably.
  • 1 handful Kalamata Olives Pitted and halved; can substitute with green olives.
  • a few tablespoons Fresh Parsley Chopped; cilantro can be used as an alternative.
  • 1 small Red Onion Thinly sliced; can substitute with shallots or green onions.
  • a handful Fresh Basil Kept aside for later.
  • 1 cup Feta Cheese Crumble in before serving; can substitute with a plant-based alternative.

Equipment

  • Mixing Bowl
  • whisk
  • Cutting Board
  • Knife

Method
 

Step-by-Step Instructions
  1. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, and Dijon mustard until fully emulsified. Stir in minced garlic, oregano, red pepper flakes, and salt and pepper to taste. Set aside for about 10 minutes.
  2. Dice cucumber and bell pepper. Halve cherry tomatoes and thinly slice red onion. Pit and halve Kalamata olives, and chop fresh parsley. Keep basil aside for later.
  3. In a large mixing bowl, combine the drained and rinsed cannellini beans, kidney beans, and chickpeas. Gently fold in prepared vegetables: cucumber, cherry tomatoes, bell pepper, red onion, olives, and parsley.
  4. Pour the dressing over the combined salad ingredients, tossing gently until everything is well coated.
  5. Fold in chopped fresh basil and crumble in feta cheese before serving. Taste and adjust with more salt or lemon juice as necessary.
  6. For optimal flavor, refrigerate the salad for 30 to 60 minutes before serving.

Nutrition

Serving: 1cupCalories: 300kcalCarbohydrates: 30gProtein: 12gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 450mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

The Zesty Bean Salad with Feta is best enjoyed cold and can be enhanced with extra herbs or feta just before serving. Store leftovers in an airtight container for up to 4 days.

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