Description
A vibrant Mediterranean Dense Bean Salad bursting with protein and fresh vegetables, tossed in a zesty lemon-oregano dressing. This quick, no-cook recipe is perfect for a nutritious lunch or side dish, packed with fiber, bold flavors, and creamy feta cheese. Ideal for meal prep or a refreshing, satisfying meal anytime.
Ingredients
Scale
Beans
- 1 can chickpeas (15 oz / 400 g or 1½ cups cooked)
- 1 can black beans (15 oz / 400 g or 1½ cups cooked)
- 1 can cannellini beans (15 oz / 400 g or 1½ cups cooked)
Vegetables
- 2 cups cherry tomatoes, halved or quartered
- 1 cup cucumber, diced
- 1 cup bell pepper, diced
- 2 scallions, chopped
- ½ cup flat leaf parsley, chopped
Cheese
- 1 block crumbled feta (7 oz / 200 g)
Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (and zest of 1 lemon)
- 2 tablespoons apple cider vinegar
- 1½ teaspoons dried oregano
- ½ teaspoon salt
- Black pepper, to taste
- 2 teaspoons honey (optional)
- 2 teaspoons Dijon mustard (optional)
Instructions
- Make the Dressing: In a large mixing bowl, whisk together the extra virgin olive oil, lemon juice, apple cider vinegar, dried oregano, salt, and black pepper. If using, add honey and Dijon mustard to the mixture and whisk until well combined, forming a bright and flavorful dressing.
- Marinate the Beans: Drain and thoroughly rinse the chickpeas, black beans, and cannellini beans to remove canned taste. Add the beans to the bowl with the dressing and toss well to coat. Let them sit while prepping the vegetables to allow flavors to meld and enhance the taste.
- Add Veggies and Feta: Prepare the vegetables by chopping the cherry tomatoes, cucumber, bell pepper, and scallions. Add the chopped vegetables, fresh flat-leaf parsley, and crumbled feta cheese to the bowl with the beans and dressing.
- Toss and Serve: Gently toss all the ingredients together until evenly mixed and coated with the dressing. Taste and adjust the seasoning with additional salt or pepper if needed. Serve the salad immediately or chill it for later; it’s perfect for meal prep and convenient nourishment.
Notes
- This is a quick, no-cook recipe ideal for busy days or meal prepping in advance.
- Feel free to substitute feta with a vegan cheese alternative to make it plant-based.
- Adjust the dressing ingredients—honey and Dijon mustard are optional and can be omitted or replaced to match dietary preferences.
- The salad keeps well refrigerated for up to 3 days, making it great for lunches throughout the week.
- Adding fresh lemon zest boosts the citrus flavor without adding acidity.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 495 kcal
- Sugar: 7 g
- Sodium: 1428 mg
- Fat: 27 g
- Saturated Fat: 9 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 12 g
- Protein: 22 g
- Cholesterol: 45 mg
