Yes, the Mediterranean Dense Bean Salad is naturally gluten-free. Confirm your Dijon mustard is gluten-free, as most brands are safe.

What can replace vegan feta cheese?

Use regular feta cheese for non-vegans, or try crumbled goat cheese, diced mozzarella, or toasted pine nuts for a different texture, as suggested in this Mediterranean Bean Salad from The View from Great Island.

Can I prepare this in advance?

Absolutely! Make it up to 24 hours ahead for even better flavor. Stir gently before serving.

Can I add other vegetables?

Yes! Cherry tomatoes, diced zucchini, roasted red peppers, or sliced fennel are great additions, keeping proportions balanced.

How can I make it more filling?

Serve over quinoa , farro , or bulgur wheat , or add avocado or crusty bread on the side.

Mediterranean Dense Bean Salad: Healthy & Easy Recipe

Name: Mediterranean Dense Bean Salad
Prep time: PT-486876H20M41S
Total time: PT-486876H20M41S
Yield: 4
Ingredients: 1 can garbanzo beans, drained, rinsed and dried; 1 can navy beans, drained, rinsed and dried; 1 small red onion, diced (about 3/4 cup when diced); 2 small bell peppers, diced (red, orange or yellow); 1/2 English cucumber, diced; 1/2 cup Kalamata olives, pitted and sliced; 6 ounces vegan feta cheese, crumpled (I like Violife brand and use about 3/4 of the block); Fresh parsley, stems removed, finely diced; 1/4 cup extra virgin olive oil; Juice of one lemon (about 3 tablespoons); 1 tablespoon maple syrup; 1 teaspoon dijon mustard; 3 large cloves garlic, pressed through a garlic press; 1/2 teaspoon fine salt; 1/2 teaspoon dried oregano

Description

This Mediterranean dense bean salad went viral on TikTok for good reason – packed with fresh veggies, protein-rich beans, and a tangy lemon garlic dressing, it’s refreshing, hearty, and meal-prep friendly.

Ingredients

Scale

1 can garbanzo beans, drained, rinsed and dried
1 can navy beans, drained, rinsed and dried
1 small red onion, diced (about 3/4 cup when diced)
2 small bell peppers, diced (red, orange or yellow)
1/2 English cucumber, diced
1/2 cup Kalamata olives, pitted and sliced
6 ounces vegan feta cheese, crumpled (I like Violife brand and use about 3/4 of the block)
Fresh parsley, stems removed, finely diced
1/4 cup extra virgin olive oil
Juice of one lemon (about 3 tablespoons)
1 tablespoon maple syrup
1 teaspoon dijon mustard
3 large cloves garlic, pressed through a garlic press
1/2 teaspoon fine salt
1/2 teaspoon dried oregano

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Instructions

Chop the red onion, bell peppers and cucumber into bite-sized pieces. I use this vegetable chopper to ensure that everything is evenly sized. It saves loads of time too! Slice the pitted Kalamata olives.
Drain, rinse and dry the chickpeas and navy beans.
Whisk or shake the dressing ingredients together and pour overtop the salad. Toss well to combine.
Enjoy immediately or divide into mason jars to save for later.

Nutrition

Serving Size: 1 serving
Calories: 441 calories
Sugar: 9.1 g
Sodium: 1064.1 mg
Fat: 25.1 g
Trans Fat: 0g
Carbohydrates: 43.6 g
Fiber: 10.6 g
Protein: 11.9 g
Cholesterol: 0mg