A hearty, Mediterranean-style dense bean salad loaded with veggies & vegan feta.

There’s something soul-satisfying about a well-made bean salad. I remember my Nonna always had some kind of legume salad on the table—simple, rustic, but always bursting with flavor. This version, my “Dense Bean Salad,” is a modern take inspired by Mediterranean ingredients and textures, made vibrant with colorful veggies, creamy vegan feta, and a garlicky lemon dressing that ties it all together. It’s a dish I serve often at summer picnics, and even on cooler days when I’m craving something fresh but filling.

Whether you’re following a plant-based diet or just looking to add more fiber and protein to your meals, this bean salad checks every box. It’s hearty enough to stand alone as a meal, but also works beautifully as a side.

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Why You’ll Love This Dense Bean Salad

• Nutrient-Dense: With garbanzo beans, navy beans, and loads of veggies, it’s packed with fiber, protein, and healthy fats.
• Easy to Make: Just chop, toss, and dress!
• Flavorful: The combination of fresh herbs, vegan feta, and a zesty lemon dressing hits all the right notes.
• Meal-Prep Friendly: Holds up well in the fridge for days—perfect for lunchboxes or quick dinners.

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Ingredients

The Salad

• 1 can garbanzo beans, drained, rinsed and dried
• 1 can navy beans, drained, rinsed and dried
• 1 small red onion, diced (about ¾ cup when diced)
• 2 small bell peppers, diced (red, orange or yellow)
• ½ English cucumber, diced
• ½ cup Kalamata olives, pitted and sliced
• 6 ounces vegan feta cheese, crumbled (Violife brand recommended)
• Fresh parsley, stems removed, finely chopped

The Dressing

• ¼ cup extra virgin olive oil
• Juice of one lemon (about 3 tablespoons)
• 1 tablespoon maple syrup
• 1 teaspoon dijon mustard
• 3 large cloves garlic, pressed
• ½ teaspoon fine salt
• ½ teaspoon dried oregano

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Instructions

Step 1: Prep Your Beans and Veggies

Start by draining, rinsing, and drying the garbanzo and navy beans. This ensures the dressing clings nicely and doesn’t get diluted. Dice the onion, bell peppers, cucumber, and parsley. Slice the olives and crumble the vegan feta.

Step 2: Mix the Salad Base

In a large bowl, combine the beans, diced red onion, bell peppers, cucumber, olives, and vegan feta. Toss gently to distribute the ingredients evenly.

Step 3: Whisk the Dressing

In a small mixing bowl or mason jar, whisk together the olive oil, lemon juice, maple syrup, mustard, garlic, salt, and oregano until fully emulsified.

Step 4: Combine and Chill

Pour the dressing over the salad and toss thoroughly. Let it chill in the fridge for at least 30 minutes before serving. This helps the flavors to meld beautifully.

Tips for the Perfect Dense Bean Salad

• Use high-quality olive oil and fresh lemon juice—they’re the backbone of the dressing.
• Let it marinate: The longer it sits, the better it tastes. It’s even more flavorful the next day!
• Switch it up: Add avocado, cherry tomatoes, or swap beans for lentils for variety.

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Serving Suggestions

Serve this Dense Bean Salad:

• Over greens as a hearty salad bowl.
• With warm pita bread or flatbread on the side.
• As part of a mezze platter with hummus and baba ganoush.
• Alongside grilled vegetables or tofu skewers.

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Storage and Make-Ahead

Store in an airtight container in the fridge for up to 4 days. It makes a fantastic grab-and-go lunch or a quick weeknight dinner. The beans soak up the dressing over time, making it even more flavorful.

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Nutritional Highlights (per serving estimate)

• Calories: 320
• Protein: 12g
• Fiber: 10g
• Healthy Fats: 14g
• Plant-Based & Gluten-Free

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Why This Salad is a Winner

This dense bean salad isn’t just another salad—it’s a balanced, bold, and beautiful meal that brings both comfort and brightness to your table. Perfect for summer picnics, potlucks, or a quick healthy dinner, it celebrates simple ingredients with big flavor.

Whether you’re Mediterranean at heart or just craving something wholesome, this recipe brings it all together in a delicious, fuss-free bowl.

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Share Your Creations!

If you make this Dense Bean Salad, I’d love to hear how it turned out! Tag your photos with #DenseBeanSalad and share your twists on this Mediterranean favorite.

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