Mediterranean Dense Bean Salad

Make a delicious, quick, and easy Mediterranean Dense Bean Salad for busy weekday meals. Hearty and rich in fiber.

Whenever I’m in a hurry and need a delicious, hearty lunch, I reach for this Mediterranean Dense Bean Salad recipe! It’s chock full of flavorful ingredients like tomatoes, feta, and kalamata olives, and all tied together with a fantastic dressing.  Serve as the main course or side dish, or treat yourself to a filling, fiber-rich lunch.  

Why You Should Make Dense Bean Salads

• Fiber: Beans contain dietary fiber, which can help to maintain blood sugar levels and keep you full for longer periods of time.
• Protein, Protein, Protein: Beans are an excellent source of protein, making them a great alternative to animal protein.
• Nutrient-Rich: In addition to fiber and protein, beans are rich in vitamins and minerals such as iron, magnesium, potassium, and folate.
• Versatile: Dense bean salads are easily customized by adding different vegetables, herbs, dressings, and other proteins like crumbled bacon, chopped steak, and more!
• Convenient and Filling: They can be prepared quickly by using canned beans, making them ideal for busy weekday meals. Best of all, these bean salads are deliciously filling and nutrient-dense!

Ingredients 

• 1 15-ounce can of garbanzo beans
• 1 15-ounce can of cannellini beans (or navy beans)
• 1 medium cucumber
• 1 small bell pepper
• 1 firm tomato
• Red onion
• Kalamata olives, pitted (sub with green olives or pepperoncini peppers)
• Crumbled feta
• Fresh parsley
• Fresh lemon juice
• Extra-virgin olive oil
• Dried oregano
• Garlic powder (or one clove garlic, minced)
• Salt and black pepper to taste

How to Make a Mediterranean Dense Bean Salad

• Beans and Legumes: Add the drained garbanzo and cannellini beans to a large bowl.
• Vegetables: Next, add the chopped cucumber, bell pepper, tomato, onion, kalamata olives, and parsley to the bowl.
• Dressing: Whisk the dressing ingredients together, taste and adjust as needed.
• Combine: Pour the dressing over the bean and vegetable mixture, add the feta cheese, and gently toss to coat.
• Chill and Serve: Cover the bowl with plastic wrap, and place it in the refrigerator for 1-2 hours before serving. Or, divide into 4-5 individual portions and store them in airtight containers in the refrigerator for up to 5 days.

Suggested Pairings

• Apple Honey-Mustard Chicken
• Sheet Pan Kofta Kebabs
• Spinach and Feta Frittata

Mediterranean Dense Bean Salad

Make a delicious, quick, and easy Mediterranean Dense Bean Salad for busy weekday meals. Hearty and rich in fiber.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Main Course, Side Dish

Cuisine Mediterranean

Servings 5 servings

Calories 345 kcal

Ingredients

  

• 1 15- ounce can of garbanzo beans drained and rinsed
• 1 15- ounce can of cannellini beans rinsed and drained
• 1 cucumber seeded and chopped
• 1 small bell pepper seeded and chopped
• 1 firm tomato seeded and finely chopped
• 1/2 cup finely chopped red onion
• 1/2 cup halved kalamata olives
• 1/2 cup crumbled feta
• 1/4 cup chopped fresh parsley
• For dressing:
• 3 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder or 1 clove garlic, minced
• Salt and black pepper to taste

Instructions

 

• Add the drained garbanzo and cannellini beans to a large bowl.
• Next, add the chopped cucumber, bell pepper, tomato, onion, kalamata olives, and parsley to the bowl.
• In a small bowl, whisk the dressing ingredients together. Taste and adjust as needed.
• Pour the dressing over the bean and vegetable mixture, add the feta, and gently toss to coat.
• Cover the bowl with plastic wrap, and place it in the refrigerator for 1-2 hours before serving. Or, divide into 4-5 individual portions and store them in airtight containers in the refrigerator for up to 5 days.

Keyword dense bean salad, fiber rich meals