Mediterranean Dense Bean Salad (Printable)

Colorful mix of beans, vegetables, and herbs delivering a fresh, protein-rich Mediterranean dish.

# What You'll Need:

→ Beans

01 - 1 cup canned chickpeas, drained and rinsed
02 - 1 cup canned cannellini beans, drained and rinsed
03 - 1 cup canned kidney beans, drained and rinsed

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1/2 cup cucumber, diced
06 - 1/2 cup red bell pepper, diced
07 - 1/4 cup red onion, finely chopped
08 - 1/4 cup Kalamata olives, pitted and sliced

→ Fresh Herbs

09 - 1/4 cup fresh parsley, chopped
10 - 2 tablespoons fresh mint, chopped

→ Dressing

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 tablespoon red wine vinegar
14 - 1 garlic clove, minced
15 - 1 teaspoon dried oregano
16 - 1/2 teaspoon sea salt
17 - 1/4 teaspoon black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# How-To Steps:

01 - Place chickpeas, cannellini beans, and kidney beans in a large mixing bowl.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bowl.
03 - Sprinkle chopped parsley and mint over the bean and vegetable mixture.
04 - Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl until fully emulsified.
05 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
06 - Taste the salad and adjust salt and pepper as needed.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days to allow flavors to develop.

# Expert Suggestions:

01 -
  • It actually tastes better the next day when all the flavors have time to really become friends
  • You can throw it together in twenty minutes flat with ingredients you probably already have
02 -
  • The salad develops so much more flavor if you let it sit for at least an hour before serving
  • Do not skip rinsing the beans or your salad will have this weird metallic taste
03 -
  • Use the highest quality olive oil you can afford since the flavor really shines here
  • Let the salad come to room temperature before serving for the best flavor

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