Dense Bean Salad (High-Fiber & Easy)
Servings: 4 people
- 1 can chickpeas – 15 oz (400 g) or 1½ cups (230 g) cooked chickpeas
- 1 can black beans – 15 oz (400 g) or 1½ cups (230 g) cooked beans
- 1 can cannellini beans – 15 oz (400 g) or 1½ cups (230 g) cooked beans
- 2 cups (300 g) cherry tomatoes halved or quartered
- 1 cup (150 g) cucumber diced
- 1 cup (130 g) bell pepper diced
- 2 scallions scallions chopped
- ½ cup (15 g) flat leaf parsley chopped
- 1 cup (150 g) crumbled feta
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons lemon juice
- 2 teaspoons honey or maple syrup
- 2 teaspoons mustard Dijon or yellow
- 1 teaspoon dried oregano
- ½ teaspoon salt or more to taste
- ¼ teaspoon black pepper
- Make the dressing: In a large mixing bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 tablespoons lemon juice, 2 teaspoons honey, 2 teaspoons mustard, 1 teaspoon dried oregano, ½ teaspoon salt, and ¼ teaspoon black pepper until well combined.
- Marinate the beans: Drain and rinse 1 can chickpeas, 1 can black beans, and 1 can cannellini beans well. Add them to the dressing, toss to coat, and let them marinate while you chop the vegetables.
- Finish the salad: Chop 2 cups cherry tomatoes, 1 cup cucumber, 1 cup bell pepper, 2 scallions scallions, and ½ cup flat leaf parsley. Add them to the bowl with 1 cup crumbled feta.Toss gently until everything is coated. Taste and adjust with more salt, pepper, lemon juice, or vinegar if needed. Serve right away or refrigerate for later.
Substitutions
- Chickpeas → Navy beans or Great Northern beans.
- Black beans → Pinto beans or kidney beans.
- Cannellini beans → Butter beans or Great Northern beans.
- Cherry tomatoes → Grape tomatoes or diced Roma tomatoes.
- Cucumber → English, Persian, or seeded regular cucumber.
- Bell pepper → Any color bell pepper or mini sweet peppers.
- Scallions → Finely chopped red onion or shallot.
- Flat-leaf parsley → Cilantro, dill, or mixed fresh herbs.
- Feta → Goat cheese or dairy-free feta.
- Apple cider vinegar → Red wine vinegar or white wine vinegar.
- Dried oregano → Italian seasoning.
- Honey → Maple syrup.
- Drain beans well: Extra water dilutes the dressing.
- Marinate the beans first: Let them soak up the dressing while you chop.
- Embrace the acidity: Lemon + vinegar make the beans bright and flavorful.
- Cut veggies bite-size: You’ll get a little of everything in each bite.
- Avoid watery veggies: Seed juicy cucumbers and drain excess tomato juice.
- Be gentle with feta: Toss lightly to keep some creamy chunks.
- Let it rest: 30 minutes in the fridge makes it even tastier.
- Taste before serving: Adjust salt, pepper, lemon, or vinegar as needed.
- Storage: Refrigerate leftovers, then toss and freshen with a squeeze of lemon before serving.
