Mediterranean Bean Salad (Greek-Inspired & High-Protein)
Servings: 4 people
- 1 can chickpeas 15 oz / 400 g or 1½ cups / 250 g cooked
- 1 can black beans 15 oz / 400 g or 1½ cups / 250 g cooked
- 2 cups (300 g) cherry tomatoes halved
- 1½ cups (200 g) cucumber diced
- 1 cup (150 g) green bell pepper diced
- 2 green onions thinly sliced
- ½ cup (15 g) flat-leaf parsley or cilantro - chopped
- ½ cup (70 g) Kalamata olives pitted
- 4 ounces (110 g) feta cheese crumbled or chopped sun-dried tomatoes or both
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar or apple cider vinegar
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey
- 1 teaspoon dried oregano + 1 teaspoon sumac totally optional
- ½ teaspoon salt or more to taste + black pepper
- Make the dressing: Whisk 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper in a medium bowl until smooth. This creates the flavorful base for the salad.
- Marinate the beans: Drain and rinse 1 can chickpeas and 1 can black beans add them to the dressing and toss well. Let them sit while you chop the veggies so they absorb the flavor and lose the canned taste.
- Prepare the veggies: Chop 2 cups cherry tomatoes, 1½ cups cucumber, 1 cup green bell pepper, 2 green onions, and ½ cup flat-leaf parsley. Add them all to a large bowl with ½ cup Kalamata olives.
- Combine and serve: Pour the marinated beans and dressing over the veggies and toss to coat evenly. Add 4 ounces feta cheese if you like. Serve right away or chill for later. It also tastes great with warm pita bread.
Substitutions
- Chickpeas → white beans or lentils; use canned for quick prep or dried after soaking.
- Black beans → kidney or pinto beans; canned for ease or dried after soaking.
- Cherry tomatoes → grape or Roma tomatoes for the same sweetness and color.
- Cucumber → zucchini or diced celery for similar crunch and freshness.
- Green bell pepper → red or yellow peppers for a sweeter, milder flavor.
- Green onions → red onion or shallot for a stronger bite.
- Flat-leaf parsley → cilantro, basil, or fresh mint for a new twist.
- Kalamata olives → black olives or capers for the same briny flavor.
- Feta cheese → avocado or sun-dried tomatoes for creamy or tangy depth.
- Rinse the beans well: washing canned beans removes extra salt and gives a better texture.
- Rinse feta to reduce salt: a quick rinse in cold water lowers sodium while keeping it creamy.
- Marinate for flavor: let the beans soak in the dressing while you chop the veggies for extra taste.
- Use fresh herbs: parsley or mint brings bright Mediterranean flavor to every bite.
- Balance the dressing: taste and adjust lemon juice, vinegar, or honey until it feels just right.
- Chop evenly: cut veggies into similar sizes for the best look and texture.
- Make it a meal: mix in quinoa, bulgur, or couscous for more fiber and fullness.
- Serve with pita or bread: perfect for scooping and turning it into a complete meal.
