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–+ servings
High protein bean salad in a large bowl with lemon wedges and parsley garnish.

Mediterranean Dense Bean Salad

Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4 people
Author: Nico Pallotta

  • 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 block crumbled feta 7 oz or 200 g

For the Dressing

  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice and zest of 1 lemon
  • 2 tablespoons apple cider vinegar
  • 1½ teaspoon dried oregano
  • ½ teaspoon salt + black pepper to taste
  • 2 teaspoons honey optional
  • 2 teaspoons Dijon mustard optional

  • Make the Dressing: To a large mixing bowl, add 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 1½ teaspoon dried oregano, ½ teaspoon salt pepper, 2 teaspoons honey and 2 teaspoons Dijon mustard. Whisk until smooth.
    Step 1 dressing for high protein bean salad in a large glass mixing bowl.
  • Marinate the Beans: Drain and rinse 1 can chickpeas, 1 can black beans, and 1 can cannellini beans. Add to the bowl and toss well. Let them marinate while you chop the vegetables.
    Step 2 Marinating beans in dressing for high protein bean salad before adding vegetables.
  • Add Veggies and Feta: Chop 2 cups cherry tomatoes, 1 cup cucumber, 1 cup bell pepper, and 2 scallions scallions. Add to the bowl with ½ cup flat leaf parsley and 1 block crumbled feta (or your preferred swap).
    Step 3 Chopped vegetables and feta being added to high protein bean salad mixture.
  • Toss and Enjoy: Mix well until everything is coated. Taste and adjust the seasoning. Serve right away or refrigerate.
    Step 4 High-protein dense bean salad served on a white platter.
Substitutions
  • Chickpeas – Use canned or cook from dry; swap with lentils for extra fiber.
  • Black beans – Earthy flavor; try kidney or pinto beans instead.
  • Cannellini beans – Mild and creamy; great northern or butter beans also work.
  • Cherry tomatoes – Sweet and juicy; use grape or diced heirlooms.
  • Cucumber – Refreshing crunch; sub with zucchini or celery.
  • Bell pepper – Any color works; roasted peppers add smokiness.
  • Scallions – Mild onion taste; use red onion or chives.
  • Flat-leaf parsley – Herbal lift; basil, cilantro, or dill give a twist.
  • Feta cheese – Salty creaminess; goat cheese, mozzarella, or omit for vegan.
  • Dressing – Olive oil, lemon, vinegar, oregano, honey, mustard, salt, pepper — mix and match to taste.
Tips
  • Go fresh with herbs – Parsley is classic, but basil, dill, or cilantro add a fresh twist.
  • Rinse beans well – Removes excess sodium and helps the dressing soak in.
  • Cut the salt – Rinse feta and beans under cold running water to lower sodium.
  • Chop evenly – Small, uniform pieces make every bite look and taste better.
  • Let it marinate – Rest beans in dressing 15 minutes for a flavor boost and better meal prep.
  • Tweak the dressing – More lemon for brightness or vinegar for tang.
  • Serve chilled – Keeps veggies crisp, perfect for picnics or a budget friendly salad.
  • Go vegan – Skip feta or swap for a dairy-free cheese.
  • Bulk it up – Add quinoa, buckwheat, farro, or couscous for a heartier meal.
 
Storage
Store in an airtight container in the fridge for up to 4 days; freezing is not recommended.
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