Dense Bean Salad Recipe
This dense bean salad recipe is packed with hearty legumes, crisp veggies, and a zesty olive oil dressing. It's 100% vegetarian, gluten-free, and perfect for meal prep. Inspired by Mediterranean flavors, it’s fresh, filling, and endlessly customizable.
Equipment
- Large mixing bowl
- Sharp chef’s knife
- Cutting board
- Measuring cups
- Measuring spoons
- Whisk or small mason jar (for dressing)
- Can opener
- Colander or fine mesh strainer
- Salad serving spoon or tongs
Ingredients
Salad:
- 1 can chickpeas drained and rinsed
- 1 can navy beans drained and rinsed
- 1 red onion diced
- 2 bell peppers any color, diced
- ½ English cucumber diced
- ½ cup Kalamata olives sliced
- 6 oz vegan feta cheese crumbled
- ¼ cup fresh parsley chopped
Dressing:
- ¼ cup extra virgin olive oil
- 3 tbsp lemon juice freshly squeezed
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- 3 garlic cloves minced
- ½ tsp sea salt
- ½ tsp dried oregano
Instructions
- Dice red onion, bell peppers, and cucumber into small, even cubes. Slice the olives.
- Drain, rinse, and pat dry the chickpeas and navy beans.
- Add all salad ingredients to a large mixing bowl.
- In a small bowl or mason jar, combine olive oil, lemon juice, maple syrup, mustard, garlic, salt, and oregano. Whisk or shake until emulsified.
- Pour dressing over the salad and toss until everything is well-coated.
- Chill for 15–30 minutes for best flavor, or serve immediately.
Notes
For added flavor, top with fresh cherry tomatoes or avocado just before serving.
Swap in black beans, kidney beans, or great northern beans as desired.
Store leftovers in an airtight container for up to 4 days in the refrigerator.