Mediterranean Dense Bean Salad
Let Me Tell You Why This Dense Bean Salad Is On Repeat
Okay, let me be totally upfront. I came up with this Mediterranean Dense Bean Salad on one of those weeks when the fridge looked like a desert and I couldn’t be fussed to do another big shop. Beans to the rescue. I think I first made it after a swim meet in college when all I wanted was something filling (and cold—because who wants to cook after a humid summer day?). Somewhere along the line this dense bean salad turned into my default “potluck panic” dish; my cousin even texts me outright and demands I bring it over for her barbecue. Not exactly glamorous, but honestly, it’s saved me a fair few times when hungry friends have shown up unannounced. If you’re after fancy plating, well—this probably isn’t it. But it does taste like sunshine.
Why Do I Keep Making This?
I make this when a quick lunch has to be more than yet another cheese sandwich. My family goes wild for it because it somehow tastes better the next day (but yeah, there’s rarely any left for that). It also makes me feel weirdly adult, tossing together beans with stuff from the pantry and pretending I totally meant to be this organized. I mean, I won’t lie—the first time I tried to “save time” and skipped draining the beans, it ended in a sort of soupy disaster. Don’t be that person. Oh, and there’s something oddly satisfying about mixing everything in one big bowl and calling it done. My inner lazy cook is always delighted.
Here’s What You’ll Need (Plus My Usual Swaps)
- 1 can chickpeas (or garbanzo beans)—sometimes I use cannellini if that’s what’s knocking about
- 1 can kidney beans—My grandmother always insisted on some local Italian kind, but really, any decent canned variety works fine
- 1 can black beans—rinsed and drained (confession: Sometimes I just double up the chickpeas if I’m out of these)
- Half a red onion—finely chopped, but nobody will judge you for using spring onions
- A good big handful of cherry tomatoes, chopped in half (when I’m lazy, I just use those pre-diced tomatoes in a can, no shame)
- A chunk of cucumber (let’s say maybe 1 cup chopped); English, Persian, whatever’s on offer
- 1-2 cloves garlic, minced (or a fat teaspoon of the jarred stuff when it’s midweek and I’m tired)
- 2 tablespoons olive oil (I’m not loyal to brands, as long as it’s olive-y)
- Juice of 1 lemon (or a squirt of bottled lemon—sorry, citrus purists)
- Handful of flat-leaf parsley, chopped (basil works, but it’s a bit more… Italian than Mediterranean, maybe that’s just me?)
- A pinch each of salt and pepper—probably more than you think, I’ll be honest
- Optional: Feta cheese crumbles (sometimes I add avocado, but not always; you get the vibe)
Alright, Let’s Get Into the Salad Creation
- Drain and rinse all your beans—this is crucial, trust me, learned the hard way. Dump them into a big-ish bowl.
- Chop the veggies—cucumber, onion, tomatoes. Toss it all on top of the beans. This is when things can look a little weird, all lumpy and not super pretty, but don’t worry. It’ll come together. Sometimes I sneak a taste of tomato at this stage. Quality control, right?
- Add the aromatics—minced garlic, parsley, salt, pepper. Use more garlic if you think you’re fighting off a cold or just enjoy scaring away vampires (I do).
- Mix in the lemon juice and olive oil. Stir everything together with whatever’s handy—a big spoon, clean hands, a spatula. It doesn’t matter. I sometimes forget the olive oil and throw it in after, it’s forgiving.
- Taste. And taste again. If you’re me, you keep eating ‘tastes’ until you have about two seconds before the guests arrive.
- Crumble over your feta or avocado or leave it plain. There’s no salad police.
Some Things I’ve Noticed (After Many Tries)
- The salad actually tastes better if it’s left in the fridge for an hour. Unless you’re starving—then, eat immediately.
- I once tried using only butter beans and it turned into mush, which, well, was interesting but not the goal. Stick to firmer beans unless you like that kind of mushy vibe.
- If your onion is a bit strong (sometimes mine is wild), soak it in cold water for ten minutes first; takes out the sting.
- Flat-leaf parsley really is nicer than the curly kind, but honestly, if all you have is the curly stuff go for it.
Salad Experiments That Kinda Worked (or Didn’t)
- One time I added roasted red peppers—wow, that was actually good.
- Swapped lemon juice for red wine vinegar once, but eh, I prefer lemon.
- Threw in olives; family split 50-50, so, do what you will.
- Did NOT enjoy the time I added chopped apple—some weird sweet-savoury thing happened and it didn’t feel right.
Do You Need Fancy Equipment? Nah
- Big mixing bowl is handy, but I’ve also used an old stock pot (clean!) when everything else was dirty.
- A sharp knife or at least one that isn’t completely blunt. Even a decent butter knife kind of works in a pinch though you’ll be chopping forever.
- Can opener. If you don’t have one, that hack with the spoon and hitting the lid kind of works, but… be careful?
Keeping It Fresh (Or Not for Long…)
Just pop this in a sealed container—preferably glass, but plastic works. It’ll stay for about 2 days in the fridge, though honestly, in my house it never lasts more than a day! I once tried freezing it, but honestly, it turns everything to mush. Not recommended.
How I Like To Serve It (And Occasionally Go Rogue)
We usually stick it right in the middle of the table with a spoon and people just go for it. Sometimes, if I’m trying to look a bit fancy, I scoop it over crisp lettuce leaves or pile it on crusty bread. Oh, my dad puts it in pita pockets and adds hot sauce. Once, cousin Pete dipped in corn chips, which was surprisingly great. Serve cold—unless, you ignore the advice and try it warm, which… actually isn’t the worst thing but not what I meant.
Pitfalls I’ve Fallen Into (So You Don’t Have To)
- I once tried skipping the rinse to save a minute—regretted it. The salad was oddly slimy. Take your time.
- Tried just eyeballing the lemon juice—ended up way too tart. Start with less and add more.
- Forgot the salt once. Didn’t notice at first but realized when everyone politely reached for the salt shaker. Oops.
People Actually Ask Me This Stuff
- Can I make this ahead?
- Yeah, definitely. Actually, I find it works better if you do—but, if you leave it more than a day or two, the beans start to get a bit mushier than I like. Better to make it the same day if you can.
- Do I have to use canned beans?
- Nope. If you’ve got time, soak and cook your own beans. But who’s got time? Okay, sometimes I do it (rarely), but most days canned is fine. Just rinse well!
- What if I *hate* onions?
- Honestly, leave ‘em out or maybe use scallions for a milder flavor. I’ve skipped them before and lived to tell the tale.
- My salad came out kind of bland. Help?
- Add more lemon, more salt, maybe some extra garlic. The beans soak up flavor so don’t be shy (just maybe don’t go full salt-mine).
- Is this actually Mediterranean or did you just name it that?
- Fair… Actually, it’s inspired by Mediterranean flavors but probably isn’t totally traditional. If you want to get technical, just call it My Best Bean Salad and nobody will mind.
By the way, has anyone else discovered suddenly that you’re out of lemons right after you finish chopping everything? That’s when I just squeeze an orange and call it a day. Anyway, that’s my Mediterranean Dense Bean Salad—made with love, random substitutions, and just a sprinkle of chaos. Let me know if you make it… or if you find a wild new combo that actually works!
Ingredients
- 1 cup canned chickpeas, rinsed and drained
- 1 cup canned cannellini beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/3 cup Kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped
Instructions
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1In a large mixing bowl, combine chickpeas, cannellini beans, cherry tomatoes, cucumber, red onion, and Kalamata olives.
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2In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
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3Pour the dressing over the bean mixture and toss well to coat all the ingredients evenly.
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4Add crumbled feta cheese and fresh parsley to the salad and gently mix.
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5Serve chilled or at room temperature. Store leftovers in an airtight container in the refrigerator for up to 2 days.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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