Description
Mediterranean magic meets fresh ingredients in this Greek bean salad, where crisp vegetables and hearty legumes dance together. Simple yet sophisticated flavors deliver a delightful dish that transports you to sunny Greek islands with each refreshing bite.
Ingredients
Scale
Beans and Legumes:
- 1 (15 ounces/425 grams) can chickpeas, drained and rinsed
- 1 (15 ounces/425 grams) can kidney beans, drained and rinsed
- 1 (15 ounces/425 grams) can cannellini or great northern beans, drained and rinsed
Fresh Vegetables and Herbs:
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion, finely chopped
- ¼ cup fresh parsley or dill, chopped
Cheese, Olives, and Dressing Ingredients:
- ½ cup kalamata olives, halved
- ½ cup crumbled feta cheese
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Rinse and drain the chickpeas, kidney beans, and cannellini beans thoroughly to remove excess liquid and ensure a crisp texture.
- Dice the tomatoes and cucumber into uniform, bite-sized pieces to create a consistent and appealing visual presentation.
- Finely mince the red onion and slice the olives, allowing their sharp and briny flavors to distribute evenly throughout the salad.
- Crumble the feta cheese into delicate fragments that will meld seamlessly with the other ingredients.
- Create the vibrant dressing by whisking extra virgin olive oil with tangy red wine vinegar and freshly squeezed lemon juice.
- Crush the garlic clove and add it to the dressing, along with dried oregano, sea salt, and freshly ground black pepper to enhance the Mediterranean flavor profile.
- Gently fold the prepared vegetables, beans, and herbs together in a spacious mixing bowl, ensuring an even distribution of ingredients.
- Drizzle the zesty dressing over the salad and use a soft spatula to coat everything delicately without bruising the ingredients.
- Cover the salad and refrigerate for 30-45 minutes, allowing the flavors to harmonize and intensify.
- Before serving, give the salad a gentle toss to redistribute the dressing and revive the ingredients’ textures. Enjoy chilled or at ambient temperature.
Notes
- Drain and rinse beans thoroughly to reduce sodium and improve digestibility, preventing potential bloating.
- Use fresh herbs like parsley or dill for maximum flavor and vibrant color that elevates the salad’s appearance.
- Swap feta with nutritional yeast for a vegan version that maintains the tangy, salty profile of the original recipe.
- Customize bean ratios based on preference or availability, ensuring a balanced mix of textures and protein sources.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: Greek
Nutrition
- Serving Size: 4
- Calories: 90
- Sugar: 11 g
- Sodium: 5 mg
- Fat: 4 g
- Saturated Fat: 2 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 1 g
- Protein: 1 g
- Cholesterol: 0 mg