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Mediterranean Dense Bean Salad

Featured in Crisp and Refreshing.

The Mediterranean Dense Bean Salad combines chickpeas and navy beans with fresh vegetables like bell peppers, cucumber, and red onion. Kalamata olives and vegan feta cheese add a savory Mediterranean touch, while a homemade dressing made with olive oil, lemon juice, maple syrup, and herbs brings everything together. This protein-rich salad is perfect for meal prep - you can make it ahead and store it in mason jars. It's naturally vegan, gluten-free, and packed with nutrition. The combination of textures from the crisp vegetables and tender beans, along with the tangy dressing, makes this salad both satisfying and delicious.
sana kitchen chef
Updated on Wed, 05 Feb 2025 19:18:29 GMT
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Mediterranean Dense Bean Salad | recipebyme.com

A vibrant mix of tender beans, crisp vegetables, and zesty Mediterranean flavors come together in this protein-rich salad that's captured the hearts of food lovers worldwide. This nourishing combination draws inspiration from traditional Mediterranean cuisine, featuring plump chickpeas, creamy navy beans, and colorful fresh vegetables all embraced by a bright, herb-infused olive oil dressing.

Last summer, I served this at our family reunion, and even my vegetable-skeptic nephew went back for seconds. The empty bowl at the end of the gathering spoke volumes about its crowd-pleasing potential.

Essential Components

  • Chickpeas: Select plump, firm ones for the best texture and nutty flavor
  • Navy beans: Look for beans that hold their shape without being mushy
  • Red onion: Choose firm bulbs with crisp, shiny purple skin for optimal freshness
  • Rainbow bell peppers: Pick ones that feel heavy for their size and have glossy skin
  • English cucumber: Select straight, firm cucumbers with dark green skin
  • Kalamata olives: Look for plump, dark purple olives with a slight sheen
  • Vegan feta: Opt for brands that crumble well and have a tangy flavor
  • Fresh parsley: Choose bunches with bright green, perky leaves

Creating Your Mediterranean Masterpiece

Preparation Foundation:
Thoroughly rinse and drain your beans until the water runs clear. This ensures no excess starch remains and keeps your salad fresh longer.
Vegetable Assembly:
Take your time to slice each vegetable uniformly, allowing for the perfect bite every time. A sharp knife makes all the difference here.
Dressing Creation:
In a separate bowl, combine your premium olive oil with freshly squeezed lemon juice, working slowly to create an emulsion that will coat every ingredient perfectly.
Final Symphony:
Gently fold everything together, allowing each component to maintain its integrity while becoming part of the harmonious whole.

Growing up in a Mediterranean household, beans were a staple at our table. My grandmother would say the secret to perfect beans was patience – both in cooking and in allowing the flavors to meld together.

Vibrant Mediterranean Dense Bean Salad Pin it
Vibrant Mediterranean Dense Bean Salad | recipebyme.com

Elevated Serving Ideas

Transform this versatile salad into a complete meal by serving it over a bed of warm quinoa, stuffed into fresh pita pockets, or alongside grilled vegetables. For an elegant presentation, serve it in butter lettuce cups topped with additional crumbled feta and fresh herbs.

Creative Adaptations

Consider adding sun-dried tomatoes for intense umami flavor, or substitute white beans with black-eyed peas for a Southern twist. For those who enjoy heat, incorporate diced jalapeños or a sprinkle of red pepper flakes.

Keeping Your Creation Fresh

Store this salad in an airtight container in the refrigerator for up to five days. The flavors actually improve after 24 hours as the ingredients marinate together. For optimal freshness, add fresh herbs and any delicate ingredients just before serving.

Close-up Mediterranean Dense Bean Salad Recipe Pin it
Close-up Mediterranean Dense Bean Salad Recipe | recipebyme.com

After years of perfecting this recipe in my own kitchen, I've found it's not just about combining ingredients – it's about creating a harmony of flavors that tells a story in every bite. This salad has become my go-to for everything from casual lunches to elegant dinner parties, proving that sometimes the simplest combinations create the most memorable meals.

Frequently Asked Questions

→ How long does Mediterranean Dense Bean Salad last in the fridge?
When stored in an airtight container, this salad stays fresh for up to 5 days in the refrigerator.
→ Can I use different types of beans?
Yes, you can substitute with other beans like kidney beans, cannellini beans, or black beans based on your preference.
→ Is regular feta cheese okay instead of vegan feta?
Absolutely! If you're not following a vegan diet, regular feta cheese works perfectly in this recipe.
→ What can I serve with this bean salad?
This salad works great as a main dish or as a side with grilled vegetables, pita bread, or quinoa.
→ Can I make the dressing ahead of time?
Yes, you can prepare the dressing up to 3 days in advance and store it in the refrigerator.

Mediterranean Dense Bean Salad

Try this Mediterranean Dense Bean Salad packed with two types of beans, crunchy vegetables, and a tangy homemade dressing for a healthy meal.

Prep Time
20 Minutes
Cook Time
~
Total Time
20 Minutes
By: Sana

Category: Fresh Salads

Difficulty: Easy

Cuisine: Mediterranean

Yield: 6 Servings

Dietary: Vegan, Vegetarian, Gluten-Free, Dairy-Free

Ingredients

→ The Salad

01 1 can garbanzo beans, drained, rinsed and dried
02 1 can navy beans, drained, rinsed and dried
03 1 small red onion, diced (about 3/4 cup)
04 2 small bell peppers (red, orange or yellow), diced
05 1/2 English cucumber, diced
06 1/2 cup Kalamata olives, pitted and sliced
07 6 ounces vegan feta cheese, crumbled (about 3/4 block of Violife brand)
08 Fresh parsley, stems removed and finely diced

→ The Dressing

09 1/4 cup extra virgin olive oil
10 Juice of one lemon (about 3 tablespoons)
11 1 tablespoon maple syrup
12 1 teaspoon dijon mustard
13 3 large cloves garlic, pressed
14 1/2 teaspoon fine salt
15 1/2 teaspoon dried oregano

Instructions

Step 01

Chop the red onion, bell peppers and cucumber into even, bite-sized pieces using a vegetable chopper if you have one. Slice your pitted Kalamata olives and set everything aside.

Step 02

Thoroughly drain and rinse both the chickpeas and navy beans. Pat them dry to ensure the dressing sticks well.

Step 03

In a large mixing bowl, combine all your prepared vegetables, beans, olives, and crumbled vegan feta.

Step 04

Whisk together the olive oil, fresh lemon juice, maple syrup, dijon mustard, pressed garlic, salt, and oregano. Pour over your salad mixture.

Step 05

Toss everything together until well combined. Serve immediately or portion into mason jars for meal prep.

Notes

  1. This protein-packed Mediterranean bean salad has gone viral on TikTok for its delicious combination of fresh vegetables and hearty beans
  2. Perfect for meal prep - can be stored in mason jars for later

Tools You'll Need

  • Large mixing bowl
  • Vegetable chopper (optional but recommended)
  • Garlic press
  • Mason jars (optional, for storage)

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains mustard
  • Contains vegan cheese alternatives

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: ~
  • Total Fat: ~
  • Total Carbohydrate: ~
  • Protein: ~