Mediterranean Dense Bean Salad

Every summer, my family would host a big backyard barbecue, and I can still smell the smoky aroma of grilled vegetables and the sound of laughter filling the air. One dish that always stole the show was my Mediterranean Dense Bean Salad. It's not just a salad; it's a vibrant medley of flavors that brings together the taste of sun-ripened vegetables and hearty beans. This salad became a staple for our summer gatherings, and honestly, it never lasts long on the table!

The beauty of this Mediterranean Dense Bean Salad is that it's not just perfect for summer barbecues; it's versatile enough for any occasion - whether you're prepping for a picnic, a wholesome family dinner, or just looking for a quick and nutritious lunch. As soon as you taste it, you'll understand why it's not just a keeper; it's a beloved tradition in my home.

Why You'll Love "Mediterranean Dense Bean Salad"

• Quick to prepare: Whip this up in just 15 minutes with no cooking required!
• Nutritious and filling: Packed with protein from beans and vitamins from fresh veggies.
• Vegan-friendly: Perfect for plant-based diets, making it a hit with everyone.
• Minimal ingredients: Uses simple, wholesome ingredients you can easily find at any grocery store.
• Great for meal prep: Make it ahead of time for a tasty lunch all week long.
• Versatile: Enjoy it as a side dish, a main course, or even as a topping for grain bowls!

Ingredients You'll Need

• 1 can (15 oz) garbanzo beans (chickpeas), drained, rinsed, and dried
• 1 can (15 oz) navy beans, drained, rinsed, and dried
• 1 small red onion, diced (about ¾ cup when diced)
• 2 small bell peppers, diced (choose red, orange, or yellow for flavor and color)
• ½ each English cucumber, diced
• ½ cup Kalamata olives, pitted and sliced
• 6 ounces vegan feta cheese, crumbled (I love using Violife brand, about ¾ of the block)
• ¼ cup fresh parsley, stems removed and finely diced
• ¼ cup extra virgin olive oil
• 3 tablespoons fresh lemon juice (juice of one lemon)
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• 3 large cloves garlic, pressed through a garlic press
• ½ teaspoon fine salt
• ½ teaspoon dried oregano

Step-by-Step Instructions

Combine the Salad Ingredients

1. Grab a large mixing bowl - the bigger, the better! We want to have enough room to toss everything together without making a mess.
2. Start by adding the drained, rinsed, and dried garbanzo beans and navy beans to the bowl. These little powerhouses of protein are the heart of our salad!
3. Next, toss in the diced red onion. This will add a lovely crunch and a bit of zing!
4. Then, add the diced bell peppers. You can mix and match colors for a vibrant look - I love using both red and yellow for a pop of sunshine!
5. Dice up half an English cucumber and throw that in as well. It brings a refreshing crispness to the salad.
6. Now, add the sliced Kalamata olives for that briny burst of flavor. They're so delicious!
7. Next, crumble in the vegan feta cheese. It adds creaminess and tang, making the salad feel extra special.
8. Finally, sprinkle in the finely diced fresh parsley for a touch of freshness and color. Give everything a gentle toss to combine.

Make the Dressing

1. In a separate bowl, start by measuring out ¼ cup of extra virgin olive oil. This will be the base of our dressing, adding richness and flavor.
2. Next, squeeze in the juice of one lemon to get about 3 tablespoons of fresh lemon juice. This adds a lovely tang that brightens everything up!
3. Add 1 tablespoon of maple syrup for a hint of sweetness. It balances the acidity beautifully!
4. Next, add 1 teaspoon of Dijon mustard to give the dressing a bit of a kick.
5. Press 3 large cloves of garlic through a garlic press and add that in. This is where the flavor magic happens!
6. Sprinkle in ½ teaspoon of fine salt and ½ teaspoon of dried oregano for seasoning. They'll enhance all the flavors.
7. Whisk everything together until it's well combined and smooth. It should smell heavenly!

Toss and Serve

1. Now, pour the dressing over the salad ingredients in your mixing bowl.
2. Gently toss everything together until all the ingredients are well coated with the dressing. Don't worry if it looks a little runny; it'll soak into the beans and veggies!
3. Once it's nicely mixed, taste a little bit. Feel free to adjust the seasoning if needed. Maybe a pinch more salt or a squeeze of lemon?
4. Serve immediately or let it chill in the fridge for about 30 minutes to allow the flavors to meld even more. It's delicious either way!

Variations

• Add diced avocado for a creamy texture and healthy fats.
• Incorporate seasonal veggies like cherry tomatoes or roasted zucchini.
• For a spicy kick, mix in some chopped jalapeños or a dash of red pepper flakes.
• Switch up the beans by using black beans or kidney beans.
• Make it grain-based by adding cooked quinoa or farro for extra fiber.

Serving and Storage Tips

Serving

Serve your Mediterranean Dense Bean Salad chilled or at room temperature. It pairs beautifully with grilled meats, pita bread, or as a standalone dish. For a lovely presentation, garnish with extra parsley or a sprinkle of vegan feta on top.

Storage

This salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors only get better over time! Just give it a gentle toss before serving again to refresh it.

Helpful Notes

• Feel free to substitute any beans you have on hand; black beans or pinto beans work wonderfully.
• For a nutty flavor, add some toasted pine nuts or sunflower seeds.
• If you're not a fan of olives, simply leave them out or replace them with capers for a different zing.
• This salad is entirely gluten-free and can easily be made nut-free.
• Adjust the dressing ingredients to your taste; extra lemon juice can boost the brightness!

Frequently Asked Questions

Can I freeze the Mediterranean Dense Bean Salad?

Yes, you can freeze the Mediterranean Dense Bean Salad, but it's best to freeze it without the dressing. When you're ready to enjoy it, thaw in the fridge and add the dressing fresh for the best flavor and texture.

What can I substitute for vegan feta cheese?

If you don't have vegan feta cheese, you can use crumbled tofu seasoned with lemon juice and a bit of salt, or even some nutritional yeast for a cheesy flavor. Alternatively, try using regular feta cheese if you're not strictly vegan.

How long can I store leftovers?

Leftovers of the Mediterranean Dense Bean Salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld and get even tastier!

Final Thoughts

I hope you're as excited to make this Mediterranean Dense Bean Salad as I am to share it with you! It's one of those recipes that brings people together, whether it's for a sunny picnic or a cozy family dinner. The colors, the flavors, and the ease of preparation make it a true gem in my kitchen. So roll up your sleeves, gather your ingredients, and dive in. I promise, each bite will leave you smiling and craving more. Happy cooking, my friend! You've got this!