From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
From the Cook
1/8
Dense Bean Salad (Protein-Packed Mediterranean Style)
Warning0 allergens identified
Dense Bean Salad (Protein-Packed Mediterranean Style)
For the salad
For the dressing
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Instructions
1
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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
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In a large mixing bowl, add beans, bell peppers, cucumbers, red onion, parsley, olives, and feta.
3
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Pour the dressing over the salad and toss gently until everything is evenly coated.
4
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Chill and serve. For best flavor, cover and refrigerate for at least 30 minutes before serving. Stir again before enjoying.
Notes
1
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Store in an airtight container in the fridge for up to 4 days.
My Calorie Intake
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Tips & Tricks (5)
- Dry Your Beans Thoroughly 💧Pat canned beans completely dry with paper towels before mixing to prevent a watery salad and ensure the vinaigrette coats evenly without dilution.
- Make the Vinaigrette First ⏰Whisk your dressing 30 minutes ahead and let it sit so the garlic and oregano fully infuse, creating a more complex and developed flavor profile.
- Salt Your Onions and Cucumbers 🧅Lightly salt the diced red onion and Persian cucumbers 10-15 minutes before assembly to draw out excess moisture and intensify their natural flavors.
- Layer Assembly for Maximum Flavor 🥗Combine beans with vinaigrette first, then add vegetables and cheese last to prevent the feta from absorbing too much dressing and becoming mushy.
- Let It Marinate Overnight 🌙Prepare the salad a day ahead—the flavors deepen significantly as the beans absorb the vinaigrette, making it perfect for meal prep and even better on day two.
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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