From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
1/8
Warning0 allergens identified
Dense Bean Salad (Protein-Packed Mediterranean Style)
For the salad
For the dressing
Instructions
1
Make the dressing by whisking together red wine vinegar, honey (or maple syrup), oregano, garlic, salt, and pepper. Slowly whisk in the olive oil until combined.
2
In a large mixing bowl, add beans, bell peppers, cucumbers, red onion, parsley, olives, and feta.
3
Pour the dressing over the salad and toss gently until everything is evenly coated.
4
Chill and serve. For best flavor, cover and refrigerate for at least 30 minutes before serving. Stir again before enjoying.
Notes
1
Store in an airtight container in the fridge for up to 4 days.
My Calorie Intake
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Tips & Tricks (5)
- Drain and Dry Your Beans 💧After rinsing canned beans, pat them dry with paper towels to prevent excess moisture from diluting your vinaigrette and ensure better flavor absorption.
- Bloom Your Oregano in Oil 🌿Whisk dried oregano with warm extra virgin olive oil for 2-3 minutes before adding vinegar to release essential oils and intensify the herb's Mediterranean flavor.
- Make-Ahead Magic ⏰Prepare this salad 24 hours ahead and refrigerate—the beans will absorb the vinaigrette deeply, creating more complex flavor than when served fresh.
- Slice Red Onions Thin and Quick-Pickle 🧅Toss thinly sliced red onions with a pinch of salt and red wine vinegar for 10 minutes before adding to soften their bite and add subtle sweetness.
- Add Feta Last for Texture 🧀Crumble and fold in feta cheese just before serving to prevent it from becoming overly soft and maintaining those desirable creamy pockets throughout the salad.
Recipe Facts
Diet at a Glance
Vegetarian
Gluten Free
Low-Cholesterol
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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