Description
This Dense Bean Salad is a protein-packed Mediterranean-style dish that combines creamy chickpeas and cannellini beans with fresh bell peppers, cucumbers, kalamata olives, and feta cheese. Tossed in a tangy red wine vinegar dressing with garlic and oregano, it makes a refreshing and filling salad perfect for lunch or a light dinner.
Ingredients
Salad
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 orange or yellow bell pepper, finely diced
- 2 Persian cucumbers, or half an English cucumber, diced
- ½ small red onion, heaping half cup, finely diced
- ⅓ cup fresh parsley, finely chopped
- ½ cup kalamata olives (or pepperoncini, or a mix of both)
- ½ cup feta cheese, crumbled
Dressing
- ¼ cup red wine vinegar
- 1 ½ tsp honey or pure maple syrup
- 1 ½ tsp dried oregano
- 3 cloves garlic, minced
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Make the dressing: In a bowl, whisk together red wine vinegar, honey or maple syrup, dried oregano, minced garlic, salt, and black pepper until well combined. Slowly drizzle in the extra virgin olive oil while whisking continuously to emulsify the dressing.
- Combine salad ingredients: In a large mixing bowl, add the drained and rinsed chickpeas and cannellini beans. Then add the finely diced red and orange (or yellow) bell peppers, diced cucumbers, chopped red onion, fresh parsley, kalamata olives (or pepperoncini), and crumbled feta cheese.
- Toss with dressing: Pour the prepared dressing over the salad ingredients. Gently toss everything together to ensure all the components are evenly coated with the dressing.
- Chill and serve: Cover the salad and refrigerate for at least 30 minutes to allow flavors to meld. Stir gently again before serving and enjoy as a fresh, protein-packed Mediterranean salad.
Notes
- Store the salad in an airtight container in the refrigerator for up to 4 days.
- For a vegan version, omit the feta cheese or substitute with a vegan alternative.
- You can use pepperoncini instead of kalamata olives, or a mix of both to vary the flavor.
- Chilling the salad enhances the flavor, so make it ahead for best results.
- This salad is great as a side dish or a light main meal packed with plant protein.
