Mediterranean Dense Bean Salad is a fresh, protein-packed salad loaded with chickpeas, kidney beans, crisp cucumbers, cherry tomatoes, feta, and a bright lemon-oregano dressing. Perfect for meal prep, potlucks, or an easy no-cook lunch.

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Mediterranean Dense Bean Salad

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• Author: Chef Sara
• Total Time: 15 mins
• Yield: 6 1x

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Description

Mediterranean Dense Bean Salad is a fresh, protein-packed salad loaded with chickpeas, kidney beans, crisp cucumbers, cherry tomatoes, feta, and a bright lemon-oregano dressing. Perfect for meal prep, potlucks, or an easy no-cook lunch.

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Ingredients

Scale 1x2x3x

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup kalamata olives, halved
• ½ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• ¼ cup extra virgin olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• ½ tsp dried oregano
• Salt and black pepper to taste

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Instructions

1. In a large mixing bowl, combine chickpeas, red kidney beans, and black beans.
2. Add cherry tomatoes, diced cucumber, sliced red onion, and kalamata olives.
3. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
4. Pour the dressing over the bean mixture and toss gently to coat.
5. Sprinkle in feta cheese and chopped parsley. Toss lightly again.
6. Serve immediately or refrigerate for 30 minutes before serving for best flavor.

Notes

For milder onion flavor, soak sliced red onion in cold water for 5–10 minutes before adding.
Salad tastes even better after chilling for a few hours.

• Prep Time: 15 mins

Nutrition

• Calories: 290 kcal
• Sugar: 4 g
• Protein: 10 g