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Mediterranean Bean Salad

Mediterranean Bean Salad: Flavor-Packed Meal Prep Delight

This Mediterranean Bean Salad is a colorful, nutritious dish made with three types of beans, fresh vegetables, and a zesty dressing, perfect for meal prep.
Prep Time 15 minutes
Marination Time 2 hours
Total Time 2 hours 15 minutes
Servings: 6 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

Dressing
  • 0.25 cup olive oil substitute with avocado oil if desired
  • 3 tablespoons lemon juice freshly squeezed recommended
  • 2 tablespoons red wine vinegar can replace with apple cider vinegar
  • 1 tablespoon Dijon mustard whole grain mustard can be used
  • 2 cloves garlic minced
  • 1 teaspoon oregano can use Italian seasoning as an alternative
  • sea salt & black pepper to taste
Salad
  • 1 can cannellini beans drained
  • 1 can kidney beans drained
  • 1 can chickpeas rinsed
  • 1 English cucumber diced
  • 1 cup cherry tomatoes halved
  • 1 bell pepper chopped
  • 0.5 cup Kalamata olives sliced
  • 0.5 cup fresh parsley chopped
  • 0.25 cup red onion finely chopped
  • 1 handful fresh basil torn
  • 0.75 cup feta cheese crumbled, optional for vegan

Equipment

  • mixing bowl
  • whisk
  • spatula
  • airtight container

Method
 

Preparation
  1. In a medium bowl, whisk together olive oil, lemon juice, red wine vinegar, and Dijon mustard. Add minced garlic, dried oregano, and season with sea salt and black pepper.
  2. In a large serving bowl, combine the cannellini beans, kidney beans, and chickpeas. Add diced cucumber, halved cherry tomatoes, chopped bell pepper, sliced olives, chopped parsley, finely chopped onion, and torn basil.
  3. Pour the prepared dressing over the mixture and gently toss to coat all ingredients without mashing the beans.
  4. If desired, fold in crumbled feta cheese. Cover the salad or transfer to an airtight container and refrigerate for at least 2 hours, preferably overnight.
  5. When ready to serve, gently stir the salad before plating.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 5mgSodium: 350mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 10IUVitamin C: 25mgCalcium: 8mgIron: 15mg

Notes

Best enjoyed fresh but can be stored in the refrigerator for up to 4 days.

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