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mediterranean bean salad
Nawaal Ahmed

Mediterranean Dense Bean Salad with Fresh Herbs and Feta

Protein-Packed Mediterranean Bean Salad (Meal Prep Friendly)
Prep Time 15 minutes
Total Time 15 minutes
Servings: 6
Course: Main Course
Cuisine: Mediterranean
Calories: 320

Ingredients
  

  • 1 can 15 oz / 425 g chickpeas, rinsed and drained
  • 1 can 15 oz / 425 g cannellini beans, rinsed and drained
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • ¾ cup red bell pepper finely chopped
  • ½ cup red onion finely diced
  • ½ cup Kalamata olives sliced
  • ½ cup feta cheese crumbled
  • ¼ cup fresh parsley finely chopped
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp fresh lemon juice
  • 1 tsp dried oregano
  • 1 garlic clove minced
  • ½ tsp sea salt
  • ¼ tsp black pepper

Method
 

  1. Drain and rinse the chickpeas and cannellini beans thoroughly until the water runs clear, then allow them to dry slightly.
  2. Dice the cucumber, red bell pepper, and red onion into small uniform pieces so every bite has balanced texture.
  3. Slice the cherry tomatoes in half and cut the olives into thin rounds.
  4. Add the beans, chopped vegetables, olives, and parsley to a large mixing bowl.
  5. Sprinkle the crumbled feta cheese evenly over the mixture.
  6. In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, minced garlic, oregano, salt, and black pepper until the dressing becomes smooth and fragrant.
  7. Pour the dressing over the salad and gently toss until all ingredients are evenly coated.
  8. Refrigerate the salad for at least 30 minutes so the beans absorb the flavors and the dressing melds with the vegetables.
  9. Stir lightly before serving and adjust seasoning if needed.

Notes

Protein: 14 g

Carbohydrates: 32 g

Fat: 16 g

Fiber: 10 g

Sugar: 5 g

Sodium: 520 mg