Easy Dense Bean Salad
This hearty salad combines chickpeas, navy beans, fresh vegetables, and feta cheese in a bright lemon-Dijon vinaigrette. It is designed to stay crisp and flavorful in the fridge for days.
Servings 4 servings
Calories 320kcal
Equipment
- Mixing bowl
- Cutting Board
- Chef's knife
- Small whisk
Ingredients
Salad Base
- 1 can chickpeas 15 oz, rinsed and thoroughly dried
- 1 can navy beans 15 oz, rinsed and thoroughly dried
- 0.5 cup crumbled feta cheese
- 3 Persian cucumbers diced (use 3-4 depending on size)
- 1 bell pepper diced
- 0.5 cup Kalamata olives sliced
- 0.25 cup fresh parsley chopped
Vinaigrette
- 2 cloves garlic minced
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Prepare the beans by rinsing them thoroughly and drying them with a paper towel to ensure the dressing adheres properly.
- Dice the Persian cucumbers and bell pepper into uniform, bite-sized pieces for consistent texture and crunch.
- In a small bowl, create the vinaigrette by whisking together the olive oil, lemon juice, and Dijon mustard.
- Stir the minced garlic into the vinaigrette and let it sit for a few minutes to 'bloom' and mellow the sharp raw flavor.
- In a large mixing bowl, combine the dried beans, diced cucumbers, bell peppers, Kalamata olives, and crumbled feta cheese.
- Pour the dressing over the salad and add the fresh parsley, tossing everything together until well coated.
- Serve immediately or refrigerate for at least 30 minutes; this salad is ideal for meal prep as the flavors intensify while marinating overnight.
Notes
Nutritional information:
Calories: 320 kcal | Protein: 11 g | Carbohydrates: 31 g | Fat: 18 g | Fiber: 9 g
Tip: Always dry your beans completely after rinsing; this ensures the olive oil vinaigrette clings to the ingredients rather than pooling at the bottom of your container.