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Overhead focus of a Mediterranean Dense Bean Salad in a white bowl on a white background.
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Mediterranean Dense Bean Salad Recipe

A delicious, hearty, dense bean salad you'll want to make again and again.
Prep Time20 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 13 servings
Calories: 204kcal

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.
    Overhead focus. Three types of beans in a metal mixing bowl.
  • Add cherry tomatoes, red onion, roasted red pepper, artichokes, olives, and lemon zest to the bowl.
    Two bowls. One with olives, tomatoes and cucumber. The other with chopped onions and artichoke hearts. Overhead focus.
  • In a small bowl or measuring cup, measure and whisk together the dressing ingredients.
    Dressing mixed in a measuring cup.
  • 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.
    Adding dressing to the Mediterranean Dense Bean Salad.
  • Before serving, taste and add more lemon juice, salt, or dressing if needed. Serve chilled or at room temperature.
    Front view of a white bowl with a serving of Mediterranean Dense Bean Salad.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 1cup (approximate) | Calories: 204kcal | Carbohydrates: 26g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 474mg | Potassium: 403mg | Fiber: 7g | Sugar: 4g | Vitamin A: 172IU | Vitamin C: 8mg | Calcium: 58mg | Iron: 3mg