Dense Bean Salad Recipe
A vibrant and hearty Dense Bean Salad packed with fresh vegetables, chickpeas, navy beans, and flavorful additions like feta cheese and salami, all tossed in a zesty lemon-balsamic dressing. Perfect as a nutritious lunch or a side dish, this salad balances textures and tastes with a fresh Mediterranean flair.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Ingredients
Scale
Vegetables and Herbs
- 3 small Persian cucumbers, or 1 ½ cups, chopped
- ½ red onion, diced
- 3 multicolor bell peppers, deseeded and chopped
- 1 head of parsley, finely chopped
Beans
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 (15 oz) can navy beans or cannellini beans, rinsed and drained
Dressing
- ⅓ cup extra virgin olive oil
- Juice of 1 lemon
- ¼ cup high quality balsamic vinegar
- 1 clove garlic, minced
- 1 tablespoon oregano
- 1 teaspoon Dijon mustard
- 1–2 teaspoons sea salt, start with 1 tsp to taste, add more if desired
- 1 teaspoon cumin
Additional Ingredients
- 1 cup crumbled feta cheese
- ½ cup chopped salami (e.g., Applegate Farms Genoa Salami)
Instructions
- Prepare the beans and vegetables: Rinse and thoroughly drain the chickpeas and navy beans. Place them into a large salad bowl. Add the chopped Persian cucumbers, diced red onion, chopped bell peppers, and finely chopped parsley to the bowl.
- Make the dressing: In a small bowl or a jar with a lid, whisk together the extra virgin olive oil, fresh lemon juice, balsamic vinegar, minced garlic, oregano, Dijon mustard, cumin, and sea salt. Ensure all ingredients are well combined to form a smooth dressing.
- Combine salad and dressing: Pour the prepared dressing over the salad ingredients in the large bowl, or keep it separate if you prefer to dress just before serving. Gently toss the salad to evenly coat all the vegetables and beans with the dressing.
- Add feta and salami: Sprinkle the crumbled feta cheese and chopped salami over the top. Gently toss again to incorporate these ingredients without breaking up the cheese too much.
- Adjust seasoning and serve: Taste the salad and adjust seasoning as needed by adding more sea salt, lemon juice, or a pinch of red pepper flakes for a little heat. Serve immediately for the freshest crunch, or chill the salad in the refrigerator for 30–60 minutes to allow the flavors to meld beautifully.
Notes
- This salad can be made a few hours ahead; chilling enhances the flavor meld.
- For a vegetarian version, omit the salami or substitute with a plant-based alternative.
- Use high-quality extra virgin olive oil and balsamic vinegar for the best flavor.
- Adjust the salt and lemon juice gradually to suit your taste preferences.
- Adding red pepper flakes is optional for a spicy kick.
Keywords: bean salad, chickpea salad, navy bean salad, Mediterranean salad, feta salad, salami salad, no-cook salad, healthy salad
Find it online: https://topreci.com/dense-bean-salad-recipe/
