Ingredients
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For the salad
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1 × 400 g can chickpeas, drained and rinsed
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1 × 400 g can cannellini beans, drained and rinsed
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1 × 400 g can kidney beans, drained and rinsed
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250 g cherry tomatoes, halved
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1 medium cucumber, diced
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1 red bell pepper, diced
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½ small red onion, finely chopped
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100 g Kalamata olives, pitted and halved
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150 g feta cheese, cut into small cubes or roughly crumbled
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15 g fresh flat-leaf parsley, finely chopped
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10 g fresh mint leaves, finely chopped
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For the lemon herb dressing
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60 ml extra-virgin olive oil
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45 ml fresh lemon juice
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1 garlic clove, finely grated or minced
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1 tsp dried oregano
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1 tsp Dijon mustard
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½ tsp fine sea salt, or to taste
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¼ tsp freshly ground black pepper
Directions
This Mediterranean dense bean salad is fresh, filling and wonderfully easy to prepare. Chickpeas, cannellini beans and kidney beans provide a satisfying combination of protein and fibre, while cucumber, cherry tomatoes, red onion and fresh herbs bring colour and crunch.
Crumbled feta and Kalamata olives add the familiar salty flavours of the Mediterranean, and everything is brought together with a simple lemon, garlic and herb dressing. There is no cooking required—simply chop, rinse, mix and allow the flavours to develop.
Serve the salad as a light lunch, a colourful side dish or prepare it ahead for busy weekdays. Unlike delicate leafy salads, it keeps its texture well and becomes even more flavourful after resting in the refrigerator.
Tips for the Best Dense Bean Salad
- Drain and rinse the canned beans thoroughly to remove excess sodium and improve their flavour.
- Cut the vegetables into small, similarly sized pieces so every spoonful contains a little of everything.
- Allow the salad to rest for at least 20 minutes before serving. This gives the beans time to absorb the dressing.
- Add the feta gently at the end to keep some of the pieces intact.
- Taste before adding extra salt, as both feta and Kalamata olives are naturally salty.
Recipe Notes
The salad may be served immediately, but its flavour improves after chilling for one to two hours. Store it in an airtight container in the refrigerator for up to four days. Stir gently before serving, as some of the dressing will settle at the bottom.
For meal preparation, divide the finished salad between individual containers. No separate dressing container is needed because the beans and vegetables remain firm after dressing.
Nutrition Notes
This recipe is naturally high in fibre and provides plant-based protein from the chickpeas and beans. The nutritional values are estimates and may vary depending on the brands of beans, feta and olives used.
Steps
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1
Done
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Step 1: Prepare the beansPlace the chickpeas, cannellini beans and kidney beans in a colander. Rinse thoroughly under cold running water, drain well and transfer them to a large mixing bowl. |
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2
Done
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Step 2: Chop the vegetablesAdd the cherry tomatoes, cucumber, red bell pepper, red onion and Kalamata olives to the bowl with the beans. |
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3
Done
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Step 3: Make the dressingIn a small bowl or jug, whisk together the olive oil, lemon juice, garlic, dried oregano, Dijon mustard, salt and black pepper until combined. |
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4
Done
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Step 4: Dress the saladPour the lemon herb dressing over the beans and vegetables. Add the chopped parsley and mint, then toss gently until everything is evenly coated. |
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5
Done
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Step 5: Add the fetaAdd the feta and fold it gently through the salad, taking care not to break it up too much. |
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6
Done
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Step 6: Rest and serveLeave the salad to rest for 20 minutes before serving, or cover and refrigerate it for one to two hours. Stir gently, taste and adjust the seasoning if necessary before serving. |
