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Julia

Dense Bean Salad (Mediterranean Style)

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A bright, nutrient-packed bean salad loaded with protein-rich beans, crunchy vegetables, and feta, tossed in a homemade lemon Dijon maple dressing. High in fiber and protein, and genuinely filling. Ready in 15 minutes with no cooking.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Side Dish
Cuisine: Mediterranean
Calories: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bean Salad
  • 1 (15 ounce) can chickpeas drained and rinsed
  • 1 (15 ounce) can white beans drained and rinsed
  • 1 (15 ounce) can corn drained and rinsed
  • 1 small red onion diced
  • 2 small bell peppers red, orange, or yellow, diced
  • ½ cup mixed pitted black and green olives sliced
  • 4 ounces feta cheese crumbled
  • 1 cup fresh parsley finely chopped
For the Dressing
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Equipment

Method
 

  1. Cut the red onion and bell peppers into small, bite sized pieces. A vegetable chopper works well for quick, even results. Thinly slice the olives.
    1 small red onion, 2 small bell peppers, ½ cup mixed pitted black and green olives
  2. Drain and rinse the chickpeas, white beans, and corn, then pat them gently dry. Transfer the beans, corn, and prepped vegetables to a large bowl.
    1 (15 ounce) can chickpeas, 1 (15 ounce) can white beans, 1 (15 ounce) can corn
  3. In a separate container, combine all the dressing ingredients and whisk or shake vigorously until smooth. Pour the dressing over the salad and toss until everything is evenly coated.
    ¼ cup extra virgin olive oil, 1 tablespoon maple syrup, 1 teaspoon Dijon mustard, 3 cloves garlic, ½ teaspoon salt, 1 teaspoon dried oregano, ¼ teaspoon black pepper
  4. Stir in the feta and parsley. Serve right away, or portion it into jars to enjoy later as a ready made meal.
    4 ounces feta cheese, 1 cup fresh parsley

Nutrition

Calories: 230kcalCarbohydrates: 14gProtein: 8gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 15mgSodium: 571mgPotassium: 250mgFiber: 2gSugar: 7gVitamin A: 2435IUVitamin C: 76mgCalcium: 50mgIron: 2mg

Notes

  • Pat the beans dry: extra moisture left on the beans waters down the dressing over time.
  • Dice everything to a similar size: it makes every bite more balanced and is worth the extra minute with a chopper.
  • This salad holds up well: unlike leafy salads, the beans and vegetables here do not wilt, which is exactly why it works so well for meal prep.
  • Storage: keep in an airtight container or individual jars in the fridge for up to 4 days. The flavor actually improves after the first day.

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