Dense Bean Salad: A Proven Recipe for Quick, Healthy Energy
A hearty, protein-packed bean salad with crisp vegetables, olives, and feta tossed in a tangy oregano-garlic vinaigrette—perfect for meal prep or potlucks.
- Prep Time: 25 minutes
- Cook Time: 0 minutes
- Total Time: 25 minutes
- Yield: 6 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 orange or yellow bell pepper, finely diced
- 2 Persian cucumbers (or 1/2 English cucumber), diced
- 1/2 small red onion, finely diced
- 1/3 cup fresh parsley, finely chopped
- 1/2 cup kalamata olives (or pepperoncini, or a mix)
- 1/2 cup feta cheese, crumbled
- 1/4 cup red wine vinegar
- 1 1/2 tsp honey or maple syrup
- 1 1/2 tsp dried oregano
- 3 cloves garlic, minced
- 3/4 tsp fine salt
- 1/4 tsp black pepper
- 1/4 cup extra virgin olive oil
Instructions
1. In a small bowl, whisk together red wine vinegar, honey (or maple syrup), oregano, garlic, salt, and pepper.
2. Slowly whisk in the olive oil until the dressing is fully combined and emulsified.
3. In a large mixing bowl, combine chickpeas, cannellini beans, bell peppers, cucumbers, red onion, parsley, olives, and feta cheese.
4. Pour the dressing over the salad and toss gently until evenly coated.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Stir again before serving and enjoy chilled.
Notes
Store leftovers in an airtight container in the refrigerator for up to 4 days.
This salad gets better as it sits, making it ideal for meal prep.
Swap feta for a dairy-free alternative to make it vegan.
Try adding pepperoncini for extra tang and flavor.
Find it online: https://cookingwithramsay.com/dense-bean-salad/