TikTok Dense Bean Salad
This hearty TikTok-inspired bean salad is loaded with protein, packed with vibrant veggies, and bursting with Mediterranean flavor! It’s a no-cook, quick and easy recipe that makes a perfect meal prep lunch or refreshing side dish. With two kinds of beans, crunchy bell peppers, creamy feta, and a zesty garlic-oregano vinaigrette, this salad is always a hit!
Servings: 6
Calories: 211kcal
Equipment
- Mixing bowls
- Bowl small
- Spoon large, or salad tongs
Ingredients
For the Salad:
- 1 can chickpeas garbanzo beans, drained and rinsed
- 1 can cannellini beans drained and rinsed
- 1 red bell pepper finely chopped
- 1 yellow bell pepper or orange, finely chopped
- 2 Persian cucumbers or ½ English cucumber, diced
- ½ small red onion thinly sliced
- ⅓ cup parsley fresh, chopped
- ½ cup kalamata olives or use pepperoncini, or a mix
- ½ cup feta cheese crumbled
For the Dressing:
- ¼ cup red wine vinegar
- 1½ tsp honey or maple syrup
- 1½ tsp dried oregano
- 3 cloves garlic minced
- ¾ tsp salt
- ¼ tsp black pepper
- ¼ cup extra virgin olive oil
Instructions
- In a small bowl, whisk together red wine vinegar, honey (or maple syrup), dried oregano, minced garlic, salt, and pepper. Slowly drizzle in olive oil while whisking until fully combined.
- In a large bowl, combine chickpeas, cannellini beans, chopped bell peppers, cucumbers, red onion, parsley, olives, and feta.
- Pour the dressing over the salad and toss everything gently until well coated.
- Cover and refrigerate for at least 30 minutes before serving for best flavor. Stir again before serving.
Notes
- Store leftovers in an airtight container in the fridge for up to 4 days.
- For best texture, add cucumbers right before serving if making ahead.
Nutrition
Calories: 211kcal | Carbohydrates: 19g | Protein: 7g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 11mg | Sodium: 771mg | Potassium: 175mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1067IU | Vitamin C: 68mg | Calcium: 137mg | Iron: 2mg