Imagine a salad so packed with flavor and nutrition that it could turn even the most skeptical eater into a health food enthusiast! This Mediterranean Dense Bean Salad is not just a side dish—it's a culinary journey that brings the vibrant colors, rich textures, and bold flavors of the Mediterranean right to your plate. In just 15 minutes, you'll create a mouthwatering dish that's both incredibly delicious and remarkably nutritious, proving that healthy eating can be a thrilling gastronomic adventure.
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 can black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Begin by preparing all the ingredients. Drain and rinse the canned chickpeas and black beans under cold water to remove excess sodium and any canning liquid. Set them aside in a large mixing bowl.
- Next, wash the cherry tomatoes thoroughly. Cut each tomato in half and add them to the bowl with the beans.
- Take the cucumber, wash it, and then dice it into small, bite-sized pieces. Add the diced cucumber to the mixing bowl.
- Peel and finely chop the red onion. If you prefer a milder flavor, you can soak the chopped onion in cold water for a few minutes before adding it to the salad. This will help reduce its sharpness. Once ready, add the red onion to the bowl.
- Add the crumbled feta cheese to the mixture. The feta will add a creamy texture and a salty flavor that complements the beans and vegetables.
- In a small bowl, whisk together the olive oil and red wine vinegar. This will be your dressing. Pour the dressing over the salad ingredients in the mixing bowl.
- Gently toss all the ingredients together until they are well combined. Make sure the beans and vegetables are evenly coated with the dressing.
- Season the salad with salt and pepper to taste. Remember that the feta cheese can be salty, so add salt gradually.
- Once everything is mixed well, transfer the salad to a serving dish or individual bowls. Garnish with fresh parsley for a pop of color and added flavor.
- Serve the Mediterranean Dense Bean Salad immediately, or refrigerate it for about 30 minutes to allow the flavors to meld. Enjoy your healthy and vibrant salad!
Tips
- Rinse Beans Thoroughly: Always drain and rinse canned beans to reduce sodium and remove any metallic taste.
- Onion Hack: To soften the sharp bite of raw red onion, soak chopped pieces in cold water for a few minutes before adding to the salad.
- Maximize Flavor: Let the salad rest in the refrigerator for 30 minutes before serving to allow the dressing to fully infuse the ingredients.
- Freshness is Key: Use the freshest herbs possible—parsley adds a bright, clean finish to the salad.
- Customize Your Salad: Feel free to add extra ingredients like kalamata olives or swap feta for goat cheese to suit your taste.
- Make Ahead: This salad tastes even better the next day, making it perfect for meal prep!
Nutrition Facts
Calories: 280kcal
Carbohydrates: 35g
Protein: 14g
Fat: 12g
Saturated Fat: g
Cholesterol: 15mg
