Mediterranean Diet Dense Bean Salad
Bursting with vibrant Mediterranean flavors, this Mediterranean Diet Dense Bean Salad is a nutrient-packed, protein-rich dish perfect for any occasion. Featuring a trio of chickpeas, cannellini beans, and black beans, this recipe combines hearty legumes with crisp red bell peppers, refreshing cucumber, sweet cherry tomatoes, and zesty red onions. Kalamata olives, creamy feta cheese, and fresh parsley elevate the salad with classic Mediterranean flair, while the tangy olive oil, lemon, and red wine vinegar dressing ties everything together beautifully. Ready in just 20 minutes with no cooking required, this colorful, fiber-filled salad is a quick, healthy option for lunch, picnics, or as a side dish. High in protein and loaded with fresh vegetables, this dish is a delicious and satisfying way to embrace the principles of the Mediterranean diet!
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Recipe Information
Ingredients
- 1 15 oz can canned chickpeas
- 1 15 oz can canned cannellini beans
- 1 15 oz can canned black beans
- 1 large red bell pepper
- 1 medium cucumber
- 0.5 small red onion
- 10 pieces cherry tomatoes
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 large garlic clove
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas, cannellini beans, and black beans thoroughly under cold running water to remove any excess sodium. Place them in a large mixing bowl.
Dice the red bell pepper into small bite-sized pieces and add them to the bowl.
Peel and finely chop the cucumber, then add it to the bowl with the beans and bell pepper.
Finely chop the red onion and halve the cherry tomatoes. Add both to the salad mixture.
Pit and roughly chop the kalamata olives, integrating them into the salad mix.
Crumble the feta cheese over the salad, ensuring even distribution.
Roughly chop the fresh parsley and add it to the mixture for a burst of freshness.
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, and red wine vinegar.
Mince the garlic clove finely and whisk it into the dressing along with the dried oregano, salt, and black pepper.
Pour the dressing over the bean and vegetable mixture. Toss everything together until all the ingredients are well-coated with the dressing.
Taste and adjust seasoning with additional salt or lemon juice if desired.
Let the salad marinate in the refrigerator for at least 15 minutes before serving to allow the flavors to meld together.
Nutrition Facts
Calories |
2436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 113.2 g | 145% | |
| Saturated Fat | 23.4 g | 117% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 7355 mg | 320% | |
| Total Carbohydrate | 274.4 g | 100% | |
| Dietary Fiber | 94.2 g | 336% | |
| Total Sugars | 28.4 g | ||
| Protein | 94.9 g | 190% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1157 mg | 89% | |
| Iron | 31.9 mg | 177% | |
| Potassium | 5284 mg | 112% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
