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Mediterranean Dense Bean Salad

Simple Mediterranean Dense Bean Salad for Flavorful Meals

A refreshing Mediterranean Dense Bean Salad packed with vibrant colors and wholesome ingredients for a nourishing meal.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad
  • 1 can chickpeas drained and rinsed
  • 1 can red kidney beans drained and rinsed
  • 1 can black beans drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • 1 small red onion thinly sliced
  • ½ cup kalamata olives halved
  • ½ cup feta cheese crumbled
  • ¼ cup fresh parsley chopped
For the Dressing
  • 3 tablespoons extra virgin olive oil high-quality
  • 2 tablespoons lemon juice freshly squeezed
  • 1 clove garlic minced
  • 1 teaspoon dried oregano substitute with fresh if preferred
  • to taste salt
  • to taste black pepper

Equipment

  • mixing bowl
  • whisk
  • knife
  • cutting board

Method
 

Directions
  1. In a large mixing bowl, add the drained and rinsed chickpeas, red kidney beans, and black beans. Stir them together until well combined, creating a hearty base for your salad.
  2. Incorporate the halved cherry tomatoes, diced cucumber, thinly sliced red onion, and halved kalamata olives.
  3. In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, minced garlic, dried oregano, salt, and black pepper. Adjust seasoning to your liking.
  4. Pour the dressing over the bean and vegetable mixture; sprinkle with crumbled feta cheese and chopped parsley. Gently toss all the ingredients until well-coated.
  5. Serve immediately or let it chill in the fridge for 30 minutes to meld flavors.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 600mgPotassium: 700mgFiber: 15gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

For best flavor, allow the salad to rest for 10-15 minutes after mixing. Store feta and dressing separately if making ahead.

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