Mediterranean Dense Bean Salad Recipe
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If you have jumped onto the dense bean salad train, you aren’t alone. It has become quite the craze thanks to TikTok. This Mediterranean Dense Bean Salad is just one more delicious blend you can add to your dense bean salad arsenal. It has tons of flavor, and fiber, and makes a fantastic lunch or dinner.
If you love these dense bean salads, also check out my High-Protein Dense Bean Salad, my Mexican Dense Bean Salad, or see my Dense Bean Salad 101 Guide for how to create your own dense bean salad recipe.
Why You’ll Love This Recipe
It’s super easy to make. You can use canned or homemade beans. The ingredients are basic and easy to find. You can add more or less of anything you want. The recipe is just a loose guide. Extra additions are noted below if you want to add even more to this salad.
Pro Recipe Tips
- Store the dressing and the salad separately.
- The smaller you chop things, the easier this is to eat.
- If you like a light coat of dressing, make the recipe as is. If you like a heavier amount of dressing, double the recipe.
Recipe Additions
- Crumbled feta or cubed mozzarella
- Capers
- Cooked quinoa or couscous
- Sun-dried tomatoes in oil
- Toasted pine nuts or almonds
- Roasted red peppers
- Chopped or shredded chicken
- Tuna
- Shrimp
What You’ll Need To Make Mediterranean Dense Bean Salad
Cooked white beans – Whatever is available. Cannallini works great as do navy beans. Just make sure there is no added sugar if you use canned beans.
Cooked kidney beans
Cooked chickpeas
Black olives – You can also use green olives if you prefer them.
Canned artichoke hearts
Cherry tomatoes – Or grape tomatoes. Any tomato will work though.
Red onion
Cucumber – It’s up to you if you want to peel it or not.
Fresh garlic clove – Press or mince it fine. The smaller the better for better distribution in the salad.
Lemon – You’ll want to zest it first before juicing the lemon. You’ll need both. The zest goes in the salad and the juice goes in the dressing.
Extra virgin olive oil – Or any light-flavored oil you prefer.
Balsamic vinegar – You can also use red wine vinegar in a pinch.
Dijon mustard – No sugar added.
Dried thyme
Dried parsley
Dried basil
Dried oregano
Maple syrup – Or honey
Salt & black pepper – To taste.
How To Make Mediterranean Dense Bean Salad
Drain and rinse the beans (if canned). Put them in a large mixing bowl.
Add cherry tomatoes, red onion, roasted red pepper, artichokes, olives, and lemon zest to the bowl.
In a small bowl or measuring cup, measure and whisk together the dressing ingredients.
Pour the dressing over the salad and mix well. Let it sit for at least 15–30 minutes (or overnight in the fridge) to let the flavors develop.
Before serving, taste and add more lemon juice, salt, or dressing if needed. Serve chilled or at room temperature.
Storing Mediterranean Dense Bean Salad
Store any leftover salad in an airtight container in the fridge for up to five days. Freezing is not recommended. It’s best to store the salad and dressing separately if possible.
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Mediterranean Dense Bean Salad Recipe
Ingredients
Salad
- 2 cups cooked white beans (such as canallini beans)
- 2 cups cooked kidney beans
- 2 cups cooked chickpeas
- 1 cup halved or sliced, pitted, black olives
- 2 cups canned, chopped artichoke hearts
- 2 cups halved cherry tomatoes (or grape tomatoes)
- 1 cup finely diced red onion
- 1 cup quartered and sliced cucumber (peeled or unpeeled, your choice)
- 1 large garlic clove (pressed or minced)
- 1 lemon zest and juice (juice used in dressing)
Dressing
- ⅓ cup extra virgin olive oil
- 1 tbsp. balsamic vinegar
- 1 tsp. Dijon mustard (no sugar added)
- 1½ tsp. dried parsley
- 1 tsp. dried oregano
- ½ tsp. dried thyme
- ½ tsp. dried basil
- 1 tsp. maple syrup (or honey)
- salt and pepper (to taste)
Instructions
- Drain and rinse the beans (if canned). Put them in a large mixing bowl.
- Add cherry tomatoes, red onion, roasted red pepper, artichokes, olives, and lemon zest to the bowl.
- In a small bowl or measuring cup, measure and whisk together the dressing ingredients.
- Pour the dressing over the salad and mix well. Let it sit for at least 15–30 minutes (or overnight in the fridge) to let the flavors develop.
- Before serving, taste and add more lemon juice, salt, or dressing if needed. Serve chilled or at room temperature.
Notes
Nutrition
