Mediterranean Dense Bean Salad

• khẩu phần: 4 servings
• thời gian hoạt động: 15 minutes
• tổng thời gian: 15 minutes

Nguyên liệu

1 can chickpeas (— 15 oz, 400 g or 1½ cups, 230 g cooked chickpeas)

1 can black beans (— 15 oz, 400 g or 1½ cups, 230 g cooked beans)

1 can cannellini beans (— 15 oz, 400 g or 1½ cups, 230 g cooked beans)

2 cups cherry tomatoes (halved or quartered)

1 cup cucumber (diced)

1 cup bell pepper (diced)

2 scallions scallions (chopped)

½ cup flat leaf parsley (chopped)

1 block crumbled feta (7 oz or 200 g)

4 tablespoons extra virgin olive oil

2 tablespoons lemon juice (and zest of 1 lemon)

2 tablespoons apple cider vinegar

1½ teaspoon dried oregano

½ teaspoon salt (+ black pepper to taste)

2 teaspoons honey (optional)

2 teaspoons Dijon mustard (optional)

Hướng dẫn

Make the Dressing: To a large mixing bowl, add 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 1½ teaspoon dried oregano, ½ teaspoon salt pepper, 2 teaspoons honey and 2 teaspoons Dijon mustard. Whisk until smooth.

Marinate the Beans: Drain and rinse 1 can chickpeas, 1 can black beans, and 1 can cannellini beans. Add to the bowl and toss well. Let them marinate while you chop the vegetables.

Add Veggies and Feta: Chop 2 cups cherry tomatoes, 1 cup cucumber, 1 cup bell pepper, and 2 scallions scallions. Add to the bowl with ½ cup flat leaf parsley and 1 block crumbled feta (or your preferred swap).

Toss and Enjoy: Mix well until everything is coated. Taste and adjust the seasoning. Serve right away or refrigerate.

Ghi chú

Substitutions

Chickpeas - Use canned or cook from dry; swap with lentils for extra fiber.

Black beans - Earthy flavor; try kidney pinto beans instead.

3,192

Cannellini beans - Mild and creamy; g northern or butter beans also work.

Cherry tomatoes - Sweet and juicy; us grape or diced heirlooms.

Cucumber - Refreshing crunch; sub with zucchini or celery.

Bell pepper - Any color works; roasted peppers add smokiness.

Scallions - Mild onion taste; use red onion or chives.

Flat-leaf parsley - Herbal lift; basil, cilantro, or dill give a twist.

Feta cheese - Salty creaminess; goat cheese, mozzarella, or omit for vegan

• Dressing - Olive oil, lemon, vinegar, oregano, honey, mustard, salt, pepper — mix and match to taste.

Tips

Go fresh with herbs – Parsley is classic, but basil, dill, or cilantro add a fresh twist.

Rinse beans well – Removes excess sodium and helps the dressing soak in.

Cut the salt – Rinse feta and beans under cold running water to lower sodium.

Chop evenly – Small, uniform pieces make every bite look and taste better.

Let it marinate – Rest beans in dressing 15 minutes for a flavor boost and better meal prep.

Tweak the dressing – More lemon for brightness or vinegar for tang.

Serve chilled – Keeps veggies crisp, perfect for picnics or a budget friendly salad.

Go vegan – Skip feta or swap for a dairy-free cheese.

Bulk it up – Add quinoa, buckwheat, farro, or couscous for a heartier meal.

Storage

Store in an airtight container in the fridge for up to 4 days; freezing is not recommended.

Dinh dưỡng

• Kích thước Khẩu phần: 1 of 4
• Calo: 524 kcal
• Tổng Chất béo: 27 g
• Chất béo bão hòa: 9 g
• Chất béo không bão hòa: 16 g
• Cholesterol: 45 mg
• Natri: 624 mg
• Tổng Carbohydrate: 51 g
• Chất xơ: 14 g
• Tổng Đường: 10 g
• Chất đạm: 22 g