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Dense Bean Salad
nibbleboard.com/recipes/dense-bean-salad
Ingredients
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 yellow or orange bell pepper, finely diced
- 2 Persian cucumbers (or half an English cucumber), diced
- ½ small red onion, finely diced (heaping ½ cup)
- ⅓ cup fresh parsley, finely chopped
- ½ cup kalamata olives, pitted and sliced
- ½ cup feta cheese, crumbled
Dressing
- ¼ cup red wine vinegar
- 1½ tsp honey or pure maple syrup
- 1½ tsp dried oregano
- 3 cloves garlic, minced
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Whisk together the red wine vinegar, honey, oregano, garlic, salt, and pepper in a small bowl. Slowly drizzle in the olive oil while whisking until emulsified.
- Drain and rinse the chickpeas and cannellini beans thoroughly. Shake off excess water and pat dry with a clean towel for crunchier texture.
- Finely dice the bell peppers, cucumbers, and red onion into small, even pieces about the size of a chickpea.
- Add beans, bell peppers, cucumbers, red onion, parsley, olives, and feta to a large mixing bowl.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Cover and refrigerate for at least 30 minutes before serving to let the flavors meld. Stir again before enjoying.
Nutrition per Serving
533Calories
26gProtein
67gCarbs
19gFat
Chef Tips
- Dry your beans well after rinsing — excess water dilutes the dressing and makes the salad soggy.
- Dice everything to roughly the same size as a chickpea so you get a bit of everything in each bite. A vegetable chopper speeds this up dramatically.
- This salad tastes even better the next day once the beans soak up the vinaigrette, making it ideal for meal prep.
- Swap kalamata olives for pepperoncini peppers (or use a mix of both) for a tangy, slightly spicy twist.
- For a vegan version, use dairy-free feta or skip the cheese entirely and add an extra drizzle of olive oil.
Storage
Store in an airtight container or divide into individual mason jars for grab-and-go meal prep. Keeps for 4-5 days in the refrigerator.