Description
Dense Bean Salad is a hearty, protein-packed vegetarian salad featuring chickpeas, cannellini beans, crisp bell peppers, cucumbers, red onion, kalamata olives, and feta cheese, all tossed in a tangy oregano-garlic vinaigrette. This refreshing and colorful salad is perfect for meal prepping, potlucks, or as a satisfying lunch or side dish.
Ingredients
Scale
Salad Ingredients
- 1 can chickpeas (drained and rinsed)
- 1 can cannellini beans (drained and rinsed)
- 1 red bell pepper (finely diced)
- 1 orange or yellow bell pepper (finely diced)
- 2 Persian cucumbers (or half an English cucumber, diced)
- ½ small red onion (heaping half cup, finely chopped)
- ⅓ cup fresh parsley (finely chopped)
- ½ cup kalamata olives (pitted and sliced)
- ½ cup feta cheese (crumbled)
Dressing Ingredients
- ¼ cup red wine vinegar
- 1 ½ tsp honey or pure maple syrup
- 1 ½ tsp dried oregano
- 3 cloves garlic (minced)
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Prepare the dressing: In a small bowl, whisk together the red wine vinegar, honey or maple syrup, dried oregano, minced garlic, salt, and freshly ground black pepper until the salt is dissolved and the mixture is combined.
- Incorporate the olive oil: Slowly drizzle the extra virgin olive oil into the vinegar mixture while whisking continuously, creating a smooth and emulsified vinaigrette dressing.
- Combine the salad ingredients: In a large mixing bowl, add the drained and rinsed chickpeas and cannellini beans, finely diced red and orange (or yellow) bell peppers, diced Persian cucumbers, finely chopped red onion, chopped fresh parsley, sliced kalamata olives, and crumbled feta cheese.
- Toss with dressing: Pour the prepared oregano-garlic vinaigrette over the salad ingredients and gently toss everything together until all components are evenly coated with the dressing.
- Chill and serve: Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld together. Stir gently again before serving for the best taste and texture.
Notes
- This Dense Bean Salad offers a satisfying combination of protein and fresh vegetables, making it an excellent choice for a nutritious lunch or potluck dish.
- For variations, try mixing in pepperoncini with or instead of kalamata olives to change the flavor profile.
- Make ahead: The salad can be prepared up to a day in advance, which enhances the flavors as it chills.
- Store leftovers covered in the refrigerator for up to 3 days and stir before serving.
Nutrition
- Serving Size: 1 serving (approximately 1 cup)
- Calories: 211 kcal
- Sugar: 3 g
- Sodium: 771 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Protein: 7 g
- Cholesterol: 11 mg
