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Mediterranean Dense Bean Salad

Mediterranean Dense Bean Salad: Quick, Flavorful & Nutritious!

This Mediterranean Dense Bean Salad is a quick, flavorful, and nutritious dish packed with plant-based protein and fresh vegetables.
Prep Time 15 minutes
Marination Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Beans
  • 1 can Chickpeas drained and rinsed
  • 1 can Navy Beans drained and rinsed
For the Salad
  • 1/2 cup Kalamata Olives sliced
  • 1 cup Cucumber chopped
  • 1/4 cup Red Onion chopped
  • 1/2 cup Vegan Feta Cheese crumbled
For the Dressing
  • 3 tablespoons Extra Virgin Olive Oil
  • 1 tablespoon Maple Syrup
  • 1 tablespoon Dijon Mustard
  • 1/2 teaspoon Garlic Powder
  • 1 teaspoon Dried Oregano
  • 1 pinch Salt
  • 1 pinch Pepper

Equipment

  • Mixing Bowl
  • colander
  • Small bowl

Method
 

Preparation Steps
  1. Wash your fresh produce. Chop the cucumbers and red onion into bite-sized pieces. Slice the Kalamata olives and set them aside.
  2. Open the canned chickpeas and navy beans, drain them using a colander and rinse under cold running water. Allow to dry thoroughly.
  3. In a large mixing bowl, add the drained chickpeas and navy beans along with the chopped vegetables and Kalamata olives. Crumble in the vegan feta cheese. Gently toss the ingredients together.
  4. In a small bowl, whisk together the extra virgin olive oil, maple syrup, Dijon mustard, garlic powder, dried oregano, salt, and pepper until well combined.
  5. Drizzle the prepared dressing over the salad mixture. Toss until evenly coated. Allow to marinate for at least 30 minutes before serving.
  6. Consider serving immediately or store the salad layered in mason jars for meal prep.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 30gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gSodium: 200mgPotassium: 400mgFiber: 8gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Use fresh ingredients for the best flavor. Substitute ingredients as desired to customize the salad to your taste.

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