Mediterranean Dense Bean Salad
A vibrant, protein-packed salad featuring chickpeas, navy beans, fresh vegetables, and tangy vegan feta, all tossed in a zesty lemon-garlic dressing. Perfect for meal prep and gets better as it marinates!
Ingredients
- The Salad:
- 1 can 15 oz garbanzo beans (chickpeas), drained, rinsed and dried
- 1 can 15 oz navy beans, drained, rinsed and dried
- 1 small red onion diced (about ¾ cup when diced)
- 2 small bell peppers diced (red, orange or yellow)
- ½ English cucumber diced
- ½ cup Kalamata olives pitted and sliced
- 6 ounces vegan feta cheese crumbled (I like Violife brand and use about ¾ of the block)
- ¼ cup fresh parsley stems removed, finely diced
- The Dressing:
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice juice of one lemon
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large cloves garlic pressed through a garlic press
- ½ teaspoon fine salt
- ½ teaspoon dried oregano
Instructions
- Step 1: Prepare the Vegetables
- Dice the red onion into small, uniform pieces (about ¼-inch cubes). Dice the bell peppers to a similar size, removing all seeds and white membranes. Cut the English cucumber in half lengthwise, then slice into half-moons. Slice the Kalamata olives into rounds or halves. Finely chop the fresh parsley after removing the thick stems.
- Step 2: Prepare the Beans
- Open both cans of beans and pour them into a colander. Rinse thoroughly under cold running water to remove excess sodium and canning liquid. Pat the beans completely dry with paper towels or a clean kitchen towel. This step is crucial to prevent watering down the dressing.
- Step 3: Make the Dressing
- In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, maple syrup, and Dijon mustard. Press the garlic cloves through a garlic press directly into the bowl. Add the fine salt and dried oregano. Whisk vigorously until emulsified, or shake in a jar for 30 seconds. Let sit for 5 minutes to allow flavors to meld.
- Step 4: Assemble the Salad
- In a large mixing bowl, add the dried chickpeas and navy beans. Add all the chopped vegetables, sliced olives, crumbled vegan feta cheese, and chopped parsley. Pour the dressing over the top. Using a large spoon or spatula, toss everything together gently but thoroughly until the dressing coats all ingredients evenly.
- Step 5: Serve or Store
- Serve immediately, or refrigerate for 1-2 hours for best flavor as the beans absorb the dressing. For meal prep, divide into individual airtight containers. Store in the refrigerator for up to 5 days.
Notes
Storage: Store in an airtight container in the refrigerator for up to 5 days. The flavor improves as it marinates.
Make-Ahead Tip: This salad is perfect for meal prep. The sturdy vegetables and beans hold up beautifully throughout the week.
Customization: Feel free to swap beans (black beans, cannellini, or black-eyed peas work well). You can also use regular feta if not following a vegan diet.
Add Fresh Ingredients Separately: If adding avocado or cherry tomatoes, keep them separate and add just before serving to prevent them from becoming mushy.
Serving Suggestions: Serve as a main dish with warm pita bread, stuff into pita pockets with hummus and lettuce, serve as a side dish at barbecues, or enjoy over fresh greens.
Pro Tip: Use a vegetable chopper to ensure uniform pieces and save significant prep time. Make sure to dry the beans thoroughly for the best texture and flavor.
Dietary Information: This recipe is vegan, gluten-free, dairy-free (with vegan feta), and packed with plant-based protein and fiber.
Nutrition Benefits: High in plant-based protein, fiber, complex carbohydrates, B vitamins, iron, zinc, and healthy monounsaturated fats from olive oil.
Make-Ahead Tip: This salad is perfect for meal prep. The sturdy vegetables and beans hold up beautifully throughout the week.
Customization: Feel free to swap beans (black beans, cannellini, or black-eyed peas work well). You can also use regular feta if not following a vegan diet.
Add Fresh Ingredients Separately: If adding avocado or cherry tomatoes, keep them separate and add just before serving to prevent them from becoming mushy.
Serving Suggestions: Serve as a main dish with warm pita bread, stuff into pita pockets with hummus and lettuce, serve as a side dish at barbecues, or enjoy over fresh greens.
Pro Tip: Use a vegetable chopper to ensure uniform pieces and save significant prep time. Make sure to dry the beans thoroughly for the best texture and flavor.
Dietary Information: This recipe is vegan, gluten-free, dairy-free (with vegan feta), and packed with plant-based protein and fiber.
Nutrition Benefits: High in plant-based protein, fiber, complex carbohydrates, B vitamins, iron, zinc, and healthy monounsaturated fats from olive oil.