Mediterranean Dense Bean Salad for Fresh Flavorful Meals

Discover the vibrant Mediterranean Dense Bean Salad, packed with fresh veggies and protein-rich beans for a delicious and nutritious meal.

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Prep Time 15

Total Time 15

Servings: 4 servings

Course: Salads

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad

1 can Chickpeas rinsed
1 can Navy Beans rinsed
1/2 red onion chopped
1 bell pepper chopped
1 Fresh Cucumber chopped
1/2 cup Kalamata Olives pitted
1/2 cup Vegan Feta Cheese optional

For the Dressing

1/4 cup Extra Virgin Olive Oil high-quality
1 tablespoon Maple Syrup or agave syrup
2 teaspoons Dijon Mustard or yellow mustard
1 teaspoon Garlic Powder or use fresh garlic
to taste Salt
to taste Pepper

Equipment

mixing bowl
colander
Whisk
Cutting Board
Knife

Method

Step‑by‑Step Instructions

Chop half a red onion, one bell pepper, and one cucumber into bite-sized pieces. This should take about 5 minutes.
Open cans of chickpeas and navy beans, and rinse thoroughly under cold water for about 2 minutes.
In a large mixing bowl, combine the rinsed chickpeas, navy beans, chopped vegetables, and Kalamata olives. Stir gently until well blended.
In a small bowl, whisk together extra virgin olive oil, maple syrup, and Dijon mustard with a sprinkle of garlic powder, salt, and pepper.
Pour the dressing over the salad and toss well to coat.
Serve immediately or divide into airtight containers for meal prep.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 1.5gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 350mgPotassium: 400mgFiber: 8gSugar: 2gVitamin A: 800IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

Use fresh veggies for the best flavor and add ingredients to customize as desired.

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