Mediterranean Dense Bean Salad – Simply Scratch

In this Mediterranean Dense Bean Salad, three different beans are combined with juicy cherry tomatoes, Persian cucumbers, red onions, greek olives, salty feta and then tossed in a lemony Mediterranean vinaigrette! Great for a light lunch, healthy side or for meal prepping. This recipe yields 6 (1¼-cup) servings.

Have you heard of dense bean salads?

Essentially it’s a bean based salad that lets you get creative by adding any other veggies, herbs and/or protein that you wish. I first heard of dense bean salads from Violet Witchel on TikTok but it never dawned on me to make one. Why? I have no clue. It wasn’t until a few weeks ago when my friend Meg told me I should get on it and start making them. Because not only are they light and healthy but they’re also packed with fiber. So I did. Last week I made this Mediterranean version and now I’m obsessed. I’ve already jotted down 4 other dense bean salads in my recipe notebook to test, and I cannot wait to make them.

Basically, dense bean salads will be my whole personality moving forward.

To Make This Mediterranean Dense Bean Salad You Will Need:

for the dressing:

• garlic paste – Or use freshly grated garlic.
• kosher salt – Enhances the flavors in the dressing.
• freshly ground black pepper – Lends distinct bite and flavor.
• oregano (dried) – Lends earthy and slightly bitter flavor.
• dijon mustard – Adds tangy flavor and helps to emulsify the dressing.
• lemon juice – Adds acidity and mild citrus flavor.
• olive oil – Adds richness and flavor.

for the salad:

• chickpeas (garbanzo beans) – For ease, I like to use canned reduced-sodium chickpeas.
• cannellini beans – Or great northern beans will also work.
• great northern beans – I use canned beans that have been rinsed well and drained.
• cherry tomatoes – Adds the perfect balance of sweet and tangy.
• persian cucumbers – Lends cool refreshing flavor and crunchy texture.
• red onion – Lends delicious and slightly sharp onion flavor.
• feta cheese – Adds delicious salty flavor. If vegan use vegan feta-style cheese.
• greek olive blend – Or substitute with pitted kalamata olives.
• parsley (fresh) – Adds a pop of color and herbaceous flavor.
• dill (fresh) – Lends a sweet and grassy flavor with notes of celery and parsley.
• mint (fresh) – Mint brings a bright, bold flavor.

This dense bean salad starts with 3 types of beans; chickpeas, cannelinni beans and great northern beans. I like to use canned beans which allows you to whip this salad up quickly. Just be sure to rinse the beans thoroughly in a colander and drain well.

Make The Dressing:

In a bowl or liquid measuring cup, measure and add; 1 teaspoon garlic paste (or 1 clove grated), 1/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper, 1/2 teaspoon oregano, 3 tablespoons freshly squeezed lemon juice, 2 teaspoons dijon mustard and 1/4 cup olive oil.

Whisk to combine and set off to the side.

Build The Salad:

In a large bowl, measure and add; the rinsed and drained beans, 1½ cups cherry tomato halves, 1½ cups persian cucumber half moons, 1/2 a red onion – diced small, 1/2 cup crumbled feta cheese, 1/3 cup pitted greek olives halved (or use kalamata), 2 tablespoons finely chopped flat leaf parsley, 1 heaping tablespoon of both fresh mint and dill.

Pour in all of the dressing.

Toss well to combine.

Serve immediately or cover and refrigerate until ready to use.

For Serving:

To serve, transfer to a serving platter or bowl and top with extra finely chopped dill and parsley.

Stay tuned because there will be more of these coming at you soon!

Enjoy! And if you give this Mediterranean Dense Bean Salad recipe a try, let me know! Snap a photo and tag me on twitter or instagram!