Description
This Dense Bean Salad is a hearty and flavorful dish packed with protein and fresh vegetables, dressed in a zesty vinaigrette. Perfect for a light lunch or a side dish.
Ingredients
Scale
For the Salad:
- 1 cup chickpeas (drained, rinsed, and dried)
- 1 cup pinto beans (drained, rinsed, and dried)
- ¾ cup red onion (diced)
- 1 cup red bell pepper (diced)
- 1 cup yellow pepper (diced)
- ½ cup English cucumber (diced)
- ½ cup Kalamata olives (pitted and sliced)
- ½ cup feta cheese (crumbled)
- ¼ cup fresh parsley
For the Dressing:
- ¼ cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large cloves garlic (minced)
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon dried oregano
Instructions
- Prepare the Salad: In a large mixing bowl, combine the chickpeas, pinto beans, red onion, bell peppers, cucumber, olives, feta cheese, and parsley. Stir gently to distribute the ingredients evenly.
- Make the Dressing: In a small bowl or jar, mix olive oil, lemon juice, maple syrup, Dijon mustard, garlic, salt, pepper, and oregano until well combined.
- Dress the Salad: Pour the dressing over the salad, toss gently to coat all ingredients.
- Serve: Enjoy immediately or store in jars or airtight containers for later.
Notes
- This salad can be easily customized with additional vegetables or herbs.
- For a vegan version, omit the feta cheese or substitute with a plant-based alternative.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 690mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 11g
- Cholesterol: 17mg
Keywords: Bean Salad, Mediterranean, Easy, Healthy, Vegetarian
