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Dense Bean Salad

This viral dense bean salad is packed with three kinds of beans, crunchy cucumber, cherry tomatoes, red onion, olives, feta, and fresh herbs in a zesty red wine vinaigrette. Dense bean salads are the ultimate high-protein, high-fiber meal prep lunch that gets better as it marinates. This easy Mediterranean dense bean salad recipe takes 20 minutes and lasts all week.

By Sefa Tedik Published

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Dense Bean Salad
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Instructions

  1. In a large bowl, whisk together ⅓ cup extra-virgin olive oil, 3 tablespoons red wine vinegar, 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon honey, 1 grated garlic clove, 1 teaspoon dried oregano, ¾ teaspoon kosher salt, and ¼ teaspoon black pepper.

  2. Add the drained chickpeas, cannellini beans, butter beans, and ½ finely diced red onion to the vinaigrette and toss well. Let sit for 10 minutes so the beans absorb the dressing.

  3. Add 1 diced English cucumber, 1 cup quartered cherry tomatoes, ½ cup halved Kalamata olives, ½ cup chopped parsley, and ¼ cup chopped dill and toss to combine.

  4. Gently fold in 4 ounces crumbled feta. Cover and refrigerate the dense bean salad for at least 20 minutes before serving so the flavors meld.

  5. Toss the salad once more, taste, and add a pinch more salt or a squeeze of lemon if needed, then divide into 6 portions of about 1⅓ cups each.

Tips

Rinse and drain the beans well, then pat them dry so the vinaigrette clings instead of getting watered down. Mix any three beans you like, such as black beans, kidney beans, or edamame. For an Italian-style dense bean salad, swap the olives and feta for diced salami, provolone, and pepperoncini.

Storage

Store dense bean salad in airtight containers in the refrigerator for up to 5 days; it tastes even better on day two. Stir before serving. Don't freeze.

Serving suggestions

Eat dense bean salad on its own for lunch, scoop it up with pita chips, spoon it over greens, or serve it alongside grilled chicken, souvla, or salmon.

  • For guests
  • Olive oil
  • Summer

Source: https://panfold.com/recipe/dense-bean-salad

Dense Bean Salad