Mediterranean Dense Bean Salad (Viral TikTok Recipe)
Discover the Mediterranean Dense Bean Salad, a vibrant and protein-packed dish that has taken social media by storm! This easy-to-make salad combines garbanzo and navy beans with a colorful array of fresh vegetables, all dressed in a zesty homemade vinaigrette. Perfect for meal prep, picnics, or as a refreshing side dish, this salad is not only nutritious but also bursting with flavor.
- Prep Time: 10 minutes
- Cook Time: N/A
- Total Time: 0 hours
- Yield: Serves 6
- Category: Salad
- Method: N/A
- Cuisine: Mediterranean
Ingredients
Scale
- 1 can garbanzo beans, drained, rinsed and dried
- 1 can navy beans, drained, rinsed and dried
- 1 small red onion, diced (about 3/4 cup when diced)
- 2 small bell peppers, diced (red, orange or yellow)
- 1/2 English cucumber, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup extra virgin olive oil
- Juice of one lemon (about 3 tablespoons)
- 1 tablespoon maple syrup
- 1 teaspoon dijon mustard
- 3 large cloves garlic, pressed through a garlic press
- 1/2 teaspoon fine salt
- 1/2 teaspoon dried oregano
- 6 ounces vegan feta cheese, crumpled
Instructions
- Chop the red onion, bell peppers, and cucumber into bite-sized pieces. Slice the Kalamata olives.
- Rinse and drain the garbanzo and navy beans thoroughly.
- In a bowl or jar, whisk together olive oil, lemon juice, maple syrup, dijon mustard, garlic, salt, and oregano for the dressing.
- Toss all prepared ingredients in a mixing bowl until well combined and evenly coated with dressing.
- Serve immediately or store in mason jars for meal prep.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 220
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 0mg