Description
A bright, hearty, and zingy bean salad packed with protein and freshness, perfect for a quick, healthy lunch that requires no cooking.
Ingredients
Scale
- 1 cup (240g) canned cannellini beans, drained and rinsed
- 1 cup (240g) canned chickpeas, drained and rinsed
- 1 cup (240g) canned black beans, drained and rinsed
- ½ cup (75g) feta cheese, crumbled
- ¼ small red onion (about 30g), finely diced
- ½ medium cucumber (about 100g), diced
- 1 cup (150g) cherry tomatoes, halved
- ¼ cup (15g) fresh parsley, chopped
- 3 tablespoons (45ml) extra virgin olive oil
- 2 tablespoons (30ml) fresh lemon juice
- 1 tablespoon (15ml) red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
- Optional add-ins: ½ cup sliced kalamata olives, ½ cup chopped roasted red peppers, 1 small diced avocado
Instructions
- Finely dice the red onion and cucumber, halve the cherry tomatoes, chop the parsley roughly, and mince the garlic.
- Drain and rinse all canned beans under cold water until water runs clear; shake off excess water.
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Adjust seasoning to taste.
- In a large mixing bowl, combine the beans, diced vegetables, chopped parsley, and crumbled feta. Pour the dressing over and gently toss to coat without mashing the beans.
- Optional: Let the salad rest at room temperature for 10-15 minutes to allow flavors to meld.
- Serve chilled or at room temperature, adding extra black pepper and a drizzle of olive oil if desired.
Notes
Rinse beans thoroughly to remove canned taste and excess sodium. Use fresh lemon juice for best flavor. Toss gently to avoid mashing beans. Adjust salt after tasting due to feta and canned beans’ salt content. Flavors improve if made a few hours ahead. Optional add-ins and herb swaps can customize the salad.
- Prep Time: 9 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 cup per serv
- Calories: 320
- Sodium: 550
- Fat: 12
- Carbohydrates: 38
- Fiber: 10
- Protein: 15
Keywords: bean salad, feta, quick lunch, healthy salad, Mediterranean salad, canned beans, easy recipe, vegetarian