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Dense bean salad: Mediterranean chickpeas and cannellini beans with cucumber, cherry tomatoes, Kalamata olives, feta and parsley in a white bowl
Alex

Mediterranean Dense Bean Salad

A Mediterranean dense bean salad with chickpeas, cannellini beans, cucumber, tomatoes, olives and feta in a lemon-oregano dressing. About 12g protein and 7.9g fiber per serving. Keeps 3 to 4 days.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 317
Ingredients Method Notes

Ingredients
  

Salad
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1 can (15 oz) cannellini beans drained and rinsed
  • 1 cup cucumber diced small
  • 1 cup cherry tomatoes quartered
  • 1/4 cup red onion finely diced
  • 1/3 cup Kalamata olives halved
  • 1/2 cup feta cheese crumbled
  • 1/4 cup fresh parsley chopped
Lemon-oregano dressing
  • 3 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 clove garlic grated
  • salt and black pepper to taste; the olives and feta are salty

Method
 

  1. Whisk the olive oil, lemon juice, red wine vinegar, oregano and garlic in the bottom of a large bowl.
  2. Add the drained chickpeas and cannellini beans and toss so they are coated in the dressing.
  3. Add the cucumber, tomatoes, red onion, olives, feta and parsley. Fold gently to combine.
  4. Taste, then season with salt and pepper. It rarely needs much salt.
  5. Let it sit at least 15 minutes before serving, or refrigerate overnight for the best flavor.

Notes

  • Meal prep: keeps 3 to 4 days in an airtight container in the fridge and tastes better on day two.
  • Crisp cucumber: for a 4-day batch, store the cucumber separately and add it each day.
  • More protein: fold in a drained can of tuna, shredded chicken or chopped hard-boiled eggs.
  • Nutrition is per serving, calculated from USDA FoodData Central without added salt; olives are calculated as ripe canned olives (FDC 169095).