Dense Bean Salad
This Mediterranean-style dense bean salad combines protein-packed chickpeas and cannellini beans with crisp vegetables, tangy feta, and a zesty oregano-garlic vinaigrette. Perfect for meal prep, this no-cook salad stays fresh for up to 5 days and actually gets better as the flavors meld together in the fridge.
Equipment
- Large mixing bowl for combining salad
- Medium bowl or mason jar for making dressing
- Sharp chef's knife
- Cutting board
- Can opener
- Measuring cups and spoons
- Whisk or fork
- Airtight container for storage
Ingredients
For the Salad
- 1 can chickpeas 15-ounce or 425g, drained and rinsed
- 1 can cannellini beans 15-ounce or 425g, drained and rinsed (or navy beans)
- 1 English cucumber about 2 cups or 300g, diced
- 1 red bell pepper about 1 cup or 150g, diced
- 1 orange or yellow bell pepper about 1 cup or 150g, diced
- ½ red onion small, about ½ cup or 75g, finely diced
- ½ cup Kalamata olives about 75g, pitted and halved
- ½ cup feta cheese about 75g, crumbled
- ¼ cup fresh parsley finely chopped
For the Oregano-Garlic Vinaigrette
- ⅓ cup extra virgin olive oil 80ml
- 3 tablespoons red wine vinegar 45ml
- 1 tablespoon fresh lemon juice 15ml
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- ¾ teaspoon sea salt
- ½ teaspoon black pepper freshly ground
Instructions
- Drain and rinse both cans of chickpeas and cannellini beans thoroughly under cold water. Shake well to remove excess water or pat dry with a clean kitchen towel, then transfer to a large mixing bowl.
- Dice the cucumber into ½-inch pieces, keeping the skin on. Cut bell peppers in half, remove seeds, and dice into ½-inch pieces. Finely dice the red onion, halve the olives, and chop the parsley. Add all vegetables to the bowl with beans.
- In a medium bowl or mason jar, combine red wine vinegar, lemon juice, garlic, oregano, mustard, honey, salt, and pepper. Slowly drizzle in olive oil while whisking constantly until emulsified and smooth.
- Crumble feta cheese over the salad, pour the vinaigrette evenly over all ingredients, and toss gently for 1-2 minutes until everything is well coated with dressing.
- Cover and refrigerate for at least 30 minutes to allow flavors to meld (optional but recommended). Give the salad a quick toss before serving cold or at room temperature.
Notes
- Rinse canned beans thoroughly to remove excess sodium and the starchy liquid that can make the salad gummy.
- For best results, let the salad chill for 30 minutes or overnight so the beans absorb the dressing and flavors meld together.
- Store in an airtight container in the refrigerator for up to 5 days. The salad actually improves with time as it marinates.
- For maximum crunch, store cucumbers separately and add them fresh each day if meal prepping for the full 5 days.
- Make it vegan by omitting the feta cheese or using a plant-based feta alternative.
- Southwest variation: Swap cannellini beans for black beans, add corn and avocado, use lime juice and cilantro instead of lemon and parsley.
- Cut all vegetables to a uniform ½-inch size for the best texture and distribution in every bite.
- If the salad seems dry after a few days, refresh it with a drizzle of olive oil and a squeeze of lemon juice.
- This salad is not meant to be reheated - serve cold or at room temperature for best flavor and texture.
- Try different bean combinations like kidney beans, black beans, or pinto beans to customize the recipe to your taste.
Nutrition
Serving: 1ServingCalories: 285kcalCarbohydrates: 28gProtein: 11gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 11mgSodium: 620mgPotassium: 410mgFiber: 8gSugar: 4gVitamin A: 18IUVitamin C: 80mgCalcium: 11mgIron: 17mg
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