Mediterranean Dense Bean Salad (Viral TikTok Recipe)
Discover the vibrant and satisfying Mediterranean Dense Bean Salad, a viral sensation that celebrates wholesome ingredients and lively flavors. This protein-packed dish is perfect for any occasion, whether you’re hosting a gathering or enjoying a quick weeknight meal. Overflowing with colorful vegetables, creamy vegan feta, and a zesty dressing, each bite offers a delightful crunch and fresh taste. Not only is this salad visually stunning, but it’s also incredibly nutritious, making it an ideal choice for those seeking healthy options without sacrificing flavor. Gather around the table with friends and family to share this beautiful bowl of goodness!
- Prep Time: 15 minutes
- Cook Time: N/A
- Total Time: 0 hours
- Yield: Approximately 6 servings 1x
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Ingredients
Scale
- 1 can garbanzo beans (drained and rinsed)
- 1 can navy beans (drained and rinsed)
- 1 small red onion (diced)
- 2 small bell peppers (diced)
- 1/2 English cucumber (diced)
- 1/2 cup Kalamata olives (pitted and sliced)
- 6 ounces vegan feta cheese (crumbled)
- Fresh parsley (finely diced)
- 1/4 cup extra virgin olive oil
- Juice of one lemon
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 3 large cloves garlic (pressed)
- 1/2 teaspoon fine salt
- 1/2 teaspoon dried oregano
Instructions
- Chop the red onion, bell peppers, and cucumber into bite-sized pieces.
- Rinse the garbanzo and navy beans thoroughly under cold water.
- In a large mixing bowl, combine the chopped vegetables, drained beans, sliced olives, crumbled vegan feta, and parsley.
- In a separate bowl, whisk together olive oil, lemon juice, maple syrup, Dijon mustard, pressed garlic, salt, and oregano until well combined.
- Pour the dressing over the salad mixture and gently toss to combine.
- Allow the salad to rest for at least 15 minutes to let flavors meld before serving.
Nutrition
- Serving Size: 1 cup (150g)
- Calories: 210
- Sugar: 3 grams
- Sodium: 280 mg
- Fat: 10 grams
- Saturated Fat: 1 gram
- Unsaturated Fat: 9 grams
- Trans Fat: 0 grams
- Carbohydrates: 26 grams
- Fiber: 8 grams
- Protein: 8 grams
- Cholesterol: 0 mg