Description
A colorful, nutrient-packed Mediterranean Bean Salad that’s quick to prepare and perfect for a healthy meal.
Ingredients
Scale
- 1 can (15 ounces or 425 grams) garbanzo beans, drained, rinsed and dried
- 1 can (15 ounces or 425 grams) navy beans, drained, rinsed and dried
- 1 small red onion, diced (about 3/4 cup when diced)
- 2 small bell peppers, diced (red, orange or yellow)
- 1/2 English cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 6 ounces vegan feta cheese, crumbled (about 3/4 of the block)
- Fresh parsley, stems removed, finely diced
- 1/4 cup extra virgin olive oil
- Juice of one lemon (about 3 tablespoons)
- 1 tablespoon maple syrup
- 11/2 teaspoon Dijon mustard
- 3 large cloves garlic, pressed through a garlic press
- 1/21/2 teaspoon fine salt
- 1/21/2 teaspoon dried oregano
Instructions
- Mix the Beans: Start by grabbing your canned beans and draining them well. You want to get rid of that slimy liquid so your salad does not get soggy. Give them a good rinse, and you will notice how refreshing they smell. Just keep an eye out for any overly mushy beans; those can mess with the salad’s texture.
- Chop the Veggies: Next, chop up your chosen veggies into bite-sized pieces. As you are slicing, enjoy the fresh aroma wafting through the air; it really lifts the whole dish. Consistency is key here so all the bits mix well. Just avoid making the pieces too large; that can make it tricky to enjoy each bite.
- Add the Seasoning: Toss in your favorite seasonings and dress the salad lightly. You should notice a nice burst of flavor as you blend everything. A common slip is over-seasoning, though; start slow and adjust as you go to prevent overpowering those fresh ingredients.
- Chill & Let It Rest: Set your salad in the fridge for a bit to cool down and let those flavors mingle. You will notice it starts to smell incredible as it chills. Just remember, it is best to serve it fresh for optimal crunch, so do not let it sit too long before enjoying.
- Serve & Enjoy: Once you are ready to dig in, scoop it into bowls or serve it in pita pockets. The colorful veggies and beans should look inviting and appetizing. If you find it lacking zest, you can always tweak the seasoning right before serving; that way, it stays lively and fresh.
Notes
- Divide into mason jars to save for later. Stored in an airtight container, salad can last up to 4-5 days.
- If beans start to get mushy, opt for canned varieties and mix in fresh ingredients right before serving for a crunch.
- When you find the salad lacks flavor, try adding a pinch of salt or a splash more lemon juice to brighten it up.
- If your ingredients do not combine nicely, chopping veggies to a uniform size helps them mix better and maintain a good texture.
- Not applicable, as this is a salad served cold.
- Serve with pita chips as a dip. Pair with grilled vegetables for a hearty meal. Use in a wrap with lettuce and hummus.
- Replace chickpeas with black beans for a different flavor. Add sun-dried tomatoes for extra tanginess. Incorporate quinoa for a grain boost.
- Choose good-quality ingredients for the best flavor, especially in olive oil and vinegar. If you cannot find vegan feta cheese, substitute with dairy-free cheese.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg