Description
A refreshing and hearty Mediterranean Dense Bean Salad combining garbanzo and navy beans with fresh vegetables, Kalamata olives, and vegan feta cheese, all tossed in a zesty lemon and olive oil dressing. Perfect for a quick, nutritious, vegan-friendly meal or side dish.
Ingredients
Beans and Vegetables
- 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
- Fresh parsley, stems removed, finely diced
Dressing and Cheese
- 6 ounces vegan feta cheese, crumpled (Violife brand recommended, about 3/4 of the block)
- 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
Instructions
- Prepare the veggies: Chop the red onion, bell peppers, and cucumber into bite-sized pieces, aiming for even sizes to ensure balanced texture in the salad. Slice the pitted Kalamata olives into thin rounds.
- Rinse the beans: Drain, rinse thoroughly under cold water, and dry both the garbanzo beans and navy beans to avoid excess liquid in the salad.
- Add the vegan feta cheese: Crumble about 6 ounces of vegan feta cheese to sprinkle through the salad for added creaminess and flavor.
- Make the dressing: In a small bowl or jar, whisk together extra virgin olive oil, fresh lemon juice, maple syrup, Dijon mustard, pressed garlic, salt, and dried oregano until well combined.
- Combine ingredients: In a large bowl, toss the chopped vegetables, beans, olives, parsley, and vegan feta cheese with the dressing, ensuring every ingredient is well coated.
- Serve: Enjoy the salad immediately for freshness or divide it into mason jars or airtight containers to store in the refrigerator for later use. It keeps well for a few days, allowing flavors to meld.
Notes
- Use a vegetable chopper for quick and even dicing of veggies.
- Drying the beans well prevents the salad from becoming watery.
- Maple syrup balances the acidity of lemon juice in the dressing, but adjust to taste.
- The salad is best consumed within 2-3 days when stored in the refrigerator.
- Feel free to swap vegan feta with regular feta cheese if not vegan.
