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Mediterranean Dense Bean Salad Recipe

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3.9 from 74 reviews

This Mediterranean Dense Bean Salad is a quick, fresh, and flavorful dish combining hearty garbanzo and navy beans with crisp vegetables, tangy olives, and creamy vegan feta. Perfect for a light lunch or a healthy side, it features a zesty lemon-maple dressing enhanced with garlic, Dijon mustard, and oregano. Ready in just 10 minutes, it’s an easy, no-cook recipe ideal for Mediterranean-inspired meals.

  • Total Time: 10 minutes
  • Yield: 4 servings

Ingredients

Beans

  • 1 can garbanzo beans, drained, rinsed and dried
  • 1 can navy beans, drained, rinsed and dried

Vegetables

  • 1 small red onion, diced (about 3/4 cup when diced)
  • 2 small bell peppers, diced (red, orange or yellow)
  • 1/2 English cucumber, diced
  • 1/2 cup Kalamata olives, pitted and sliced

Cheese

  • 6 ounces vegan feta cheese, crumpled (approximately 3/4 of a block, such as Violife brand)

Herbs

  • Fresh parsley, stems removed, finely diced (quantity to taste, approx. 2-3 tablespoons)

Dressing

  • 1/4 cup extra virgin olive oil
  • Juice of one lemon (about 3 tablespoons)
  • 1 tablespoon maple syrup
  • 1 teaspoon dijon mustard
  • 3 large cloves garlic, pressed through a garlic press
  • 1/2 teaspoon fine salt
  • 1/2 teaspoon dried oregano

Instructions

  1. Prepare the veggies: Chop the red onion, bell peppers, and cucumber into bite-sized pieces. Using a vegetable chopper or knife, ensure even sizes for uniform texture throughout the salad. Slice the pitted Kalamata olives into thin rounds to release their flavor evenly.
  2. Rinse the beans: Drain both the garbanzo beans and navy beans thoroughly. Rinse them under cold water and dry using a clean kitchen towel or paper towels to avoid excess moisture in the salad.
  3. Add the salad dressing: In a small bowl or shaker, combine the olive oil, lemon juice, maple syrup, dijon mustard, pressed garlic, salt, and dried oregano. Whisk vigorously or shake until the dressing emulsifies and is well blended.
  4. Toss the salad: In a large mixing bowl, combine the drained beans, chopped vegetables, sliced olives, crumbled vegan feta, and diced parsley. Pour the dressing over the salad and toss thoroughly to ensure every bite is coated with the flavorful dressing.
  5. Serve: Enjoy the salad immediately for the freshest taste and texture. Alternatively, divide the salad into mason jars or airtight containers for convenient, healthy meals later in the week.

Notes

  • This salad is best served fresh but can be refrigerated for up to 3 days in an airtight container.
  • Feel free to customize with additional vegetables like cherry tomatoes or fresh herbs such as mint or basil for variation.
  • Using vegan feta keeps this recipe completely plant-based while adding a creamy, tangy element.
  • For added protein punch, sprinkle with toasted pine nuts or pumpkin seeds.
  • Make sure to dry the beans well to prevent the salad from becoming watery.
  • Author: ELLA
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean
  • Diet: Vegan

Find it online: https://ellarecipe.com/mediterranean-dense-bean-salad-recipe/