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Mediterranean Bean Salad

Fresh Mediterranean Bean Salad: High-Protein Delight for You

This Mediterranean Bean Salad is a vibrant, high-protein dish packed with nutritious ingredients, providing a delicious and healthy option for any meal.
Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup Chickpeas Rinse well before adding.
  • 1 cup Cannellini Beans Rinse well before adding.
  • 1 cup Cherry Tomatoes Halved.
  • 1 medium Cucumber Diced.
  • 1 medium Red Onion Finely chopped.
  • 1/2 cup Olives (Kalamata)
  • 1/4 cup Parsley Chopped.
  • 1/2 cup Feta Cheese Crumble on top if using.
For the Dressing
  • 1/4 cup Olive Oil Can use avocado oil as a substitute.
  • 2 tablespoons Red Wine Vinegar Can substitute with apple cider vinegar.
  • 1-2 cloves Garlic Minced, can substitute with garlic powder.
  • 1 teaspoon Oregano Can substitute with Italian seasoning.
  • to taste Salt & Pepper Adjust based on preference.
  • 1 tablespoon Lemon Juice (optional) Can be swapped with white vinegar.

Equipment

  • large mixing bowl
  • whisk
  • cutting board
  • Knife

Method
 

Preparation Steps
  1. Wash and chop your vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. In a large mixing bowl, combine the chickpeas and cannellini beans (be sure to rinse them), then add the tomatoes, cucumber, red onion, kalamata olives, and chopped parsley.
  2. In a separate bowl or jar, whisk together the olive oil, red wine vinegar, minced garlic, and oregano. Season with salt and pepper to taste, and if you like, add a squeeze of fresh lemon juice.
  3. Pour the dressing over the vegetable and bean mixture in the large bowl. Gently toss everything together, ensuring that all the ingredients are evenly coated.
  4. If using feta cheese, crumble it on top of the salad now. Cover the bowl or transfer to an airtight container, and refrigerate for at least 30 minutes.
  5. When ready to serve, stir gently to redistribute the dressing and ingredients. Enjoy as is or add more olive oil and lemon juice before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 400mgPotassium: 300mgFiber: 8gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

Chill for at least 30 minutes before serving for the best flavor. Consume within 3-4 days.

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