Mediterranean Dense Bean Salad

A protein-packed, fibre-rich Mediterranean salad loaded with beans, fresh vegetables, feta, and a zesty lemon dressing. Perfect for meal prep or a light lunch.

Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 6

Ingredients

• 1 can (15 oz/425 g) chickpeas, drained and rinsed
• 1 can (15 oz/425 g) cannellini beans, drained and rinsed
• 1 can (15 oz/425 g) kidney beans, drained and rinsed
• 1 English cucumber, diced
• 1½ cups cherry tomatoes, halved
• 1 red bell pepper, diced
• ¼ red onion, finely diced
• ½ cup Kalamata olives, sliced
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped (optional)

Lemon Dressing

• ¼ cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper

Instructions

1. In a large bowl, combine the chickpeas, cannellini beans, kidney beans, cucumber, tomatoes, bell pepper, red onion, olives, parsley, and mint.
2. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently until everything is evenly coated.
4. Fold in the feta cheese.
5. Refrigerate for 20–30 minutes before serving to allow the flavours to develop.

Optional Add-Ins

• Diced avocado
• Baby spinach or arugula
• Grilled chicken
• Tuna
• Quinoa
• Sunflower or pumpkin seeds

Serving Suggestions

• Serve on its own for lunch.
• Pair with grilled salmon or chicken.
• Spoon into whole-wheat pita pockets.
• Enjoy alongside grilled vegetables.

Approximate Nutrition (Per Serving)

• Calories: 310
• Protein: 14 g
• Carbohydrates: 31 g
• Fat: 15 g
• Fibre: 10 g