Description
Mediterranean Dense Bean Salad is a vibrant and nutritious dish that’s perfect for any occasion. Bursting with colorful vegetables and hearty beans, this salad offers a delightful mix of textures and flavors in every bite. Whether served as a refreshing side or a satisfying main course, it’s packed with protein and fiber to keep you energized. With simple preparation steps, this recipe makes meal prep effortless while impressing guests.
Ingredients
Scale
- 1 can (15 oz) mixed beans (kidney, black, chickpeas), rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1 medium cucumber, diced
- 1 cup bell peppers (red or yellow), diced
- ½ cup fresh parsley, chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice (freshly squeezed)
- Salt and pepper to taste
Instructions
- Rinse the canned mixed beans under cold water until clean; drain well.
- Dice cherry tomatoes, cucumber, bell peppers, and red onion into bite-sized pieces.
- In a large bowl, combine the beans with the chopped vegetables and parsley.
- Drizzle olive oil over the mixture along with lemon juice; season with salt and pepper.
- Toss gently to combine all ingredients without smashing the beans.
- Let the salad marinate for about 15 minutes before serving for enhanced flavor.
- Prep Time: 15 minutes
- Cook Time: N/A
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 230
- Sugar: 3g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: - For added crunch, incorporate diced celery or shredded carrots. - Substitute lime juice for lemon juice for a different citrus flavor. - If preparing in advance, mix all ingredients except the dressing; add just before serving.