Mediterranean Dense Bean Salad
Mediterranean Dense Bean Salad is a healthy, protein-rich salad made with three kinds of beans, fresh vegetables, feta cheese, and a lemon herb dressing.
Ingredients
- 1 can 15 oz chickpeas, drained and rinsed
- 1 can 15 oz red kidney beans, drained and rinsed
- 1 can 15 oz black beans, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- ½ red onion thinly sliced
- ½ cup Kalamata olives halved
- ½ cup crumbled feta cheese
- ¼ cup fresh parsley chopped
- ¼ cup extra virgin olive oil
- Juice of 1 lemon
- 1 garlic clove minced
- ½ teaspoon dried oregano
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- Drain and rinse the chickpeas, kidney beans, and black beans thoroughly.
- Add all three beans to a large mixing bowl.
- Stir in the cherry tomatoes, cucumber, red onion, and Kalamata olives.
- In a separate small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper until well combined.
- Pour the dressing over the salad ingredients.
- Toss gently until everything is evenly coated.
- Fold in the crumbled feta cheese and chopped parsley.
- Toss lightly once more to avoid breaking the feta.
- Serve immediately or refrigerate for about 30 minutes to allow the flavors to blend beautifully.
Notes
- Substitute goat cheese for feta if preferred.
- Fresh dill or mint can replace parsley for a different Mediterranean flavor.
- Add grilled chicken for extra protein.
- This salad pairs beautifully with grilled fish, roasted vegetables, or warm pita bread.
- Adjust lemon juice according to your preferred level of acidity.