Description
This Mediterranean Dense Bean Salad is a vibrant and hearty vegan dish packed with garbanzo and navy beans, crunchy fresh vegetables, Kalamata olives, and creamy vegan feta cheese. Tossed in a zesty lemon, olive oil, and garlic dressing with a hint of sweetness from maple syrup, it’s perfect for a quick, nutritious, and flavorful meal or side. Ready in just 10 minutes, this salad embraces Mediterranean flavors and is ideal for a light lunch or picnic.
Ingredients
Beans and Vegetables
- 1 can garbanzo beans, drained, rinsed and dried
- 1 can 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
Cheese and Herbs
- 6 ounces vegan feta cheese, crumpled (about 3/4 of a block, Violife brand recommended)
- Fresh parsley, stems removed, finely diced (about 2 tablespoons)
Dressing
- 1/4 cup extra virgin olive oil
- Juice of one lemon (about 3 tablespoons)
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large cloves garlic, pressed through a garlic press
- 1/2 teaspoon fine salt
- 1/2 teaspoon dried oregano
Instructions
- Prepare the veggies: Chop the red onion, bell peppers, and cucumber into bite-sized pieces using a knife or vegetable chopper for even sizing. Slice the pitted Kalamata olives into thin rounds.
- Rinse the beans: Drain both the garbanzo and navy beans thoroughly, rinse them under cold water, then pat dry with paper towels to remove excess moisture.
- Add the salad dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, maple syrup, Dijon mustard, pressed garlic, fine salt, and dried oregano until the dressing is well combined.
- Combine the salad: In a large mixing bowl, combine the chopped veggies, rinsed beans, sliced olives, crumbled vegan feta cheese, and fresh parsley. Pour the dressing over the salad and toss gently to mix all ingredients and coat evenly with the dressing.
- Serve: Enjoy the salad immediately for the freshest taste, or divide into mason jars or airtight containers to store in the refrigerator for up to 3 days. This salad tastes great chilled and can be a grab-and-go lunch or side dish.
Notes
- Drying the beans well after rinsing helps the dressing adhere better and prevents the salad from becoming watery.
- This salad is best enjoyed fresh but can be stored in airtight containers in the fridge for up to 3 days.
- You can customize the salad by adding other Mediterranean ingredients such as cherry tomatoes, artichoke hearts, or fresh mint.
- Adjust the amount of garlic and lemon juice to your taste preference for a milder or more pungent flavor.
