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Mediterranean Bean Salad

Mediterranean Bean Salad: A Flavor-Packed Protein Boost

This Mediterranean Bean Salad is a vibrant dish rich in protein and fiber, perfect for a quick, nutritious meal.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Bean Base
  • 1 can Chickpeas rinsed well
  • 1 can Cannellini Beans rinsed well
For the Vegetables
  • 1 cup Cherry Tomatoes halved or quartered
  • 1 medium Cucumber diced
  • 1 small Red Onion finely diced
  • 1 medium Bell Pepper diced
  • 1/2 cup Olives Kalamata preferred
For the Flavor Boost
  • 1/4 cup Olive Oil extra virgin
  • 2 tablespoons Red Wine Vinegar or lemon juice
  • 2 cloves Garlic minced
  • 1 teaspoon Oregano dried
  • to taste Salt
  • to taste Pepper
  • 1/4 cup Fresh Parsley chopped
  • optional 1/2 cup Feta Cheese crumbled

Equipment

  • Mixing bowl
  • Small bowl
  • Whisk
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, combine the rinsed chickpeas and cannellini beans with the halved cherry tomatoes, diced cucumber, finely chopped red onion, diced bell pepper, and Kalamata olives. Mix gently to combine.
  2. In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), and minced garlic until combined. Add oregano, salt, and pepper to taste.
  3. Drizzle the dressing over the bean and vegetable mixture in the larger bowl. Toss gently to coat all ingredients.
  4. Sprinkle the freshly chopped parsley and crumbled feta cheese over the salad and mix gently.
  5. Cover the salad with plastic wrap or transfer to an airtight container and refrigerate for at least 30 minutes.
  6. Serve the salad chilled or at room temperature, giving it a gentle stir before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 12gSaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 5mgSodium: 400mgPotassium: 500mgFiber: 8gSugar: 4gVitamin A: 10IUVitamin C: 20mgCalcium: 10mgIron: 15mg

Notes

For best results, chill the salad before serving to enhance flavor. Avoid overmixing to preserve the texture of the beans and veggies.

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