Description
Mediterranean Dense Bean Salad is a refreshing and nutritious dish that combines hearty beans with crisp vegetables and a tangy dressing. Bursting with vibrant colors and flavors, this salad is perfect as a satisfying meal or a delightful side dish for any gathering. It’s easy to prepare and can be customized to suit your taste preferences, making it an excellent choice for healthy eating.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 cup diced cucumbers
- 1 cup diced bell peppers (mixed colors)
- ½ cup diced red onions
- ¼ cup extra virgin olive oil
- ¼ cup freshly squeezed lemon juice
- 2 tsp dried oregano
- 2 tsp dried basil
- Salt and pepper to taste
Instructions
- Rinse and drain all canned beans in a colander.
- Dice the cucumbers, bell peppers, and red onions into bite-sized pieces.
- In a small bowl, whisk together olive oil, lemon juice, oregano, basil, salt, and pepper until well combined.
- In a large mixing bowl, combine the drained beans with chopped vegetables. Pour the dressing over the mixture and toss gently until fully coated.
- Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
- Serve in individual plates or a large bowl; garnish with fresh herbs or feta cheese if desired.
- Prep Time: 15 minutes
- Cook Time: None
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (230g)
- Calories: 320
- Sugar: 2g
- Sodium: 210mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg