Mediterranean Diet Dense Bean Salad

Bursting with vibrant colors, bold flavors, and wholesome ingredients, this Mediterranean Diet Dense Bean Salad is a nutrient-packed delight that perfectly balances taste and health. Featuring a hearty trio of protein-rich canned chickpeas, cannellini beans, and black beans, this salad is elevated with crisp red bell peppers, refreshing cucumber, sweet cherry tomatoes, and tangy kalamata olives. Creamy crumbles of feta cheese and fresh parsley bring a Mediterranean flair, while a zesty homemade dressing made with extra virgin olive oil, lemon juice, and red wine vinegar ties everything together. Ready in just 20 minutes and packed with fiber, plant-based protein, and heart-healthy fats, this salad is ideal for meal prep, potlucks, or a quick lunch. Serve it chilled for an irresistible combination of textures and flavors that’ll make healthy eating feel indulgent.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

Dice the red bell pepper into small bite-sized pieces and add them to the bowl.

Step 3

Peel and finely chop the cucumber, then add it to the bowl with the beans and bell pepper.

Step 4

Finely chop the red onion and halve the cherry tomatoes. Add both to the salad mixture.

Step 5

Pit and roughly chop the kalamata olives, integrating them into the salad mix.

Step 6

Crumble the feta cheese over the salad, ensuring even distribution.

Step 7

Roughly chop the fresh parsley and add it to the mixture for a burst of freshness.

Step 8

In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, and red wine vinegar.

Step 9

Mince the garlic clove finely and whisk it into the dressing along with the dried oregano, salt, and black pepper.

Step 10

Pour the dressing over the bean and vegetable mixture. Toss everything together until all the ingredients are well-coated with the dressing.

Step 11

Taste and adjust seasoning with additional salt or lemon juice if desired.

Step 12

Let the salad marinate in the refrigerator for at least 15 minutes before serving to allow the flavors to meld together.

Nutrition Facts

Serving size	(2166.7g)

Amount per serving	% Daily Value*
Calories	2435.7

Total Fat 113.2g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 66.8mg	0%
Sodium 7355.0mg	0%
Total Carbohydrate 274.4g	0%
Dietary Fiber 94.2g	0%
Total Sugars 28.4g
Protein 94.9g	0%

Vitamin D 12IU	0%
Calcium 1156.8mg	0%
Iron 31.9mg	0%
Potassium 5284.0mg	0%

*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.

Source of Calories

Fat: 40.8%

Protein: 15.2%

Carbs: 44.0%