Description

This vibrant Dense Bean Salad is a Mediterranean-inspired, protein-packed dish loaded with garbanzo beans, navy beans, crisp cucumbers, bell peppers, red onions, Kalamata olives, and creamy vegan feta. Tossed in a zesty lemon-garlic dressing, this salad delivers bold flavors and satisfying textures in every bite. Naturally vegan, gluten-free, and perfect for meal prep, this salad is ideal as a hearty lunch, side dish, or light dinner. Fresh, colorful, and ready in under an hour, it’s a wholesome way to enjoy plant-based eating with no compromise on taste.

Ingredients

Scale

For the Salad:

1 can garbanzo beans, drained, rinsed, and dried
1 can navy beans, drained, rinsed, and dried
1 small red onion, diced (approx. ¾ cup)
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 recommended)
¼ cup fresh parsley, stems removed, finely chopped

For the Dressing:

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

Instructions

Prepare the Beans: Drain and rinse the garbanzo and navy beans. Pat them dry with a clean towel to remove excess moisture.
Chop the Veggies: Dice the red onion, bell peppers, cucumber, and parsley. Slice the olives and crumble the vegan feta cheese.
Combine in a Bowl: In a large mixing bowl, combine the beans, chopped vegetables, olives, parsley, and crumbled feta.
Make the Dressing: In a small bowl or mason jar, whisk together olive oil, lemon juice, maple syrup, Dijon mustard, garlic, salt, and oregano until fully emulsified.
Dress the Salad: Pour the dressing over the salad mixture. Toss gently but thoroughly to coat everything evenly.
Chill and Serve: Let the salad chill in the fridge for at least 30 minutes before serving to enhance flavor blending.

Notes

This salad keeps well in the fridge for up to 4 days—perfect for meal prep!
Add cherry tomatoes, avocado, or cooked quinoa for extra variety.
If you prefer dairy, you can substitute traditional feta cheese.
Adjust garlic to taste if you’re not a big garlic fan.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Salad
Method: Salad / Main Dish
Cuisine: Mediterranean-American

Nutrition

Calories: 320
Sugar: 5g
Sodium: 420mg
Fat: 14g
Carbohydrates: 34g
Fiber: 10g
Protein: 12g

Keywords: dense bean salad, Mediterranean bean salad, vegan bean salad, chickpea salad, summer salad, protein-packed salad, healthy vegan salad, plant-based lunch