Pin it
I stumbled upon this colorful Mediterranean Bean Salad on TikTok and it quickly became my lunchtime favorite. The mix of hearty beans, fresh veggies, and zesty dressing brings together tastes that keep me full during hectic days.
During one super busy work period, I needed healthy lunches I wouldn't have to warm up. This salad worked so well that I now fix a double portion every Sunday for quick grab meals throughout the week.
What You'll Need
- Chickpeas: give a substantial bite and nutlike taste - canned ones work great but don't forget to rinse them thoroughly
- White beans: bring smoothness and more protein - try to get ones with less salt
- Purple onion: adds bite and lovely purple flecks - dunk in cool water briefly if you want them less intense
- Colorful peppers: offer natural sweetness and snap - pick vibrant ones packed with goodness
- Seedless cucumber: provides juicy crunch - skin can stay on this type
- Dark olives: bring that classic Mediterranean tang - worth spending a bit more for quality ones
- Plant-based feta: adds creamy tartness without animal products - try Violife brand for best melting
- Green parsley: lifts the whole dish with fresh flavor - don't sub in dried stuff
- Good olive oil: creates the foundation for your dressing - quality matters here
- Fresh lemon: brings needed tang - squeeze it yourself for noticeable improvement
- Natural syrup: cuts through sharpness with gentle sweetness
- French mustard: blends the dressing while adding depth
- Fresh garlic: spreads aroma throughout - only use fresh cloves
- Oregano seasoning: rounds out Mediterranean flavors - rub between your fingers before adding to wake up flavors
How To Make Mediterranean Dense Bean Salad
- Get your beans ready:
- Wash both bean types under cold tap water until clear. This gets rid of extra starch and salt. Dry them with paper towels or let them sit out about 10 minutes. Dry beans will soak up more dressing flavor.
- Cut your veggies:
- Cube the purple onion, peppers, and cucumber into little 1/4 inch pieces. Even-sized cuts make sure every bite tastes balanced. A veggie chopper can really speed this up and make everything look neat.
- Fix the olives and greens:
- Cut the dark olives into thin circles and chop parsley finely after taking off all stems. The parsley should be tiny so its flavor goes everywhere.
- Whip up the dressing:
- Put olive oil, fresh lemon juice, syrup, mustard, crushed garlic, salt, and oregano in a small container. Shake hard for half a minute until it looks smooth. It should end up looking creamy and well-mixed.
- Toss everything together:
- Put all your cut veggies, beans, olives, cheese, and parsley in a big bowl. Pour the just-made dressing over everything. Gently mix it all, lifting from bottom to top so everything gets coated without smashing the beans.
- Let it sit then enjoy:
- Give the salad at least 15 minutes before eating so flavors can blend. It actually tastes way better after chilling for a few hours as beans soak up all that dressing.
The dark olives are hands down my top pick in this salad. They take me back to my Greek vacation where I first got hooked on Mediterranean food. There's just something about their deep color and rich taste that turns this from an ordinary bean mix into something really special that makes me think of those little beachside restaurants.
Prepare It Early
This bean mix actually gets tastier over time as flavors sink in. I usually fix it the evening before I plan to eat it so the beans can fully soak up the dressing. The salad stays crisp and tasty for up to five days in the fridge, which makes weekly food prep super easy. I keep mine in sealed containers or glass jars for quick lunches. Everything stays bright and crunchy all week long.
Pin it
Smart Swaps
You can easily change this recipe based on what's in your kitchen. White kidney beans work great instead of navy beans with a similar smooth texture. Want more protein? Throw in some edamame or black beans. Don't like purple onion? Green onions are a milder option. If you're avoiding all dairy products, just skip the plant cheese or use diced avocado for creaminess. In winter when fresh herbs cost more, you can use 1 tablespoon of dried parsley instead, though it won't taste exactly the same.
Ways To Enjoy It
This bean salad tastes great by itself but becomes a full meal when you get creative. Stuff it into warm pita bread with some hummus for a tasty sandwich. Spoon it over leafy greens with a bit more olive oil drizzled on top. When you have friends over, put it out with warm flatbread and extra plant cheese as part of a snack spread. It also pairs nicely with grilled veggies or plant proteins at backyard cookouts.
Pin it
Frequently Asked Questions
- → What other beans can I use here?
Sure! Swap chickpeas or navy beans with black beans, cannellini, or kidney beans. Rinse and dry them before mixing to keep the texture nice.
- → How long will it last in the fridge?
In airtight containers, this salad stays good 4-5 days in the fridge. It even tastes better after a day as the flavors develop. For meal prep, layer the jar with dressing at the bottom.
- → What can I use instead of vegan feta?
If you can't find vegan feta, go with regular feta (if not vegan) or marinate tofu in olive oil, lemon juice, and herbs. A tangy vegan yogurt drizzle also works.
- → Can I make this salad without oil?
Sure! Replace the oil with chickpea water (aquafaba) or veggie broth mixed with lemon juice. Add more Dijon mustard to help the flavors blend.
- → What pairs well with this salad?
It pairs perfectly with grilled veggies, falafel, or flatbread. Add pita, stuffed grape leaves, or crusty bread for variety. For a complete meal, enjoy with hummus and extra olives.
- → How can I boost protein in this dish?
The beans provide a lot of protein already, but you can add more! Throw in quinoa, lentils, tempeh, or grilled tofu. Non-vegans can try shrimp or chicken for added flavor.