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mediterranean bean salad

Mediterranean Dense Bean Salad Recipe

Kitchen Ready Betty
You'll love this highly versatile dense bean salad recipe for an easy, high-protein lunch that won't get soggy. It's packed with plant-based protein and high fiber, making it the perfect healthy meal prep solution.
5 from 1 vote
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Prep Time 15 minutes
Rest Time 1 hour
Total Time 1 hour 15 minutes
Course Salads, Salads & Sides
Cuisine Mediterranean
Servings 5
Calories 261 kcal

Equipment

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Ingredients
  

  • 1 English cucumber chopped or sliced
  • 1 orange bell pepper diced
  • 2 vine ripe tomatoes about 1 cup when diced; see recipe notes
  • ½ cup celery diced
  • ⅓ cup red onion diced
  • 2 cloves garlic minced
  • 2 tablespoons fresh cilantro finely chopped--can substitute fresh parsley or dill
  • 1 (15 oz.) can chickpeas drained and rinsed
  • 1 (15 oz.) can kidney beans drained and rinsed
  • 1 cup crumbled feta cheese (optional) hold for vegan plate or use vegan feta
  • ⅓ cup Mediterranean Salad Dressing or your favorite vinaigrette

Instructions
 

  • In a large bowl, add cucumber, bell pepper, tomato, celery, onion, garlic, and cilantro; mix.
  • Next, add the kidney beans and chickpeas; gently stir.
  • In a small bowl, make the Mediterranean Salad Dressing; drizzle over the bean salad and gently mix.
  • Add the crumbled feta (if using) and gently stir.
  • Cover and refrigerate for at least 1 hour to blend flavors.
  • Toss before serving and enjoy!

Notes

This is the ultimate make-ahead meal! Chilling the salad for an hour lets those hearty beans absorb all that delicious dressing and helps the zesty flavors beautifully meld together. If you're prepping for the week, wait to stir in your tomatoes until the day you serve it to cut down on excess juice (or use whole cherry or grape tomatoes)!
Store your dense bean salad in an airtight container in the fridge, and it'll stay perfectly fresh and crunchy for up to five days. If it happens to seem a little dry by day four, just stir in an extra splash of zesty lemon juice!
This salad is very customizable and is open to your favorite beans, proteins, veggies, and more!

Nutrition

Calories: 261kcalCarbohydrates: 20gProtein: 10gFat: 17gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gCholesterol: 27mgSodium: 593mgPotassium: 445mgFiber: 6gSugar: 4gVitamin A: 1414IUVitamin C: 40mgCalcium: 203mgIron: 2mg
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