Description
Mediterranean Dense Bean Salad is a fresh, protein-packed salad loaded with chickpeas, kidney beans, crisp cucumbers, cherry tomatoes, feta, and a bright lemon-oregano dressing. Perfect for meal prep, potlucks, or an easy no-cook lunch.
Ingredients
Scale
- 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 chopped fresh parsley
- ¼ cup extra virgin olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- ½ tsp dried oregano
- Salt and black pepper to taste
Instructions
- In a large mixing bowl, combine chickpeas, red kidney beans, and black beans.
- Add cherry tomatoes, diced cucumber, sliced red onion, and kalamata olives.
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Pour the dressing over the bean mixture and toss gently to coat.
- Sprinkle in feta cheese and chopped parsley. Toss lightly again.
- Serve immediately or refrigerate for 30 minutes before serving for best flavor.
Notes
- For milder onion flavor, soak sliced red onion in cold water for 5–10 minutes before adding.
- Salad tastes even better after chilling for a few hours.
- Store in an airtight container in the refrigerator up to 3 days.
- Add grilled chicken or quinoa for a heartier meal.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 290 kcal
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 15 mg