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mediterranean dense bean salad

Tasty Mediterranean Dense Bean Salad

Delicious Tasty Mediterranean Dense Bean Salad recipe with step-by-step instructions.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 12 minutes
Servings 8 servings
Calories 1500 kcal

Ingredients
  

For the salad::

  • 15 oz garbanzo beans (I use Goya for the best firm texture)
  • 15 oz navy beans
  • 1 cup onion (finely diced into 1/4-inch pieces)
  • 2-3 bell peppers
  • 3/4 cucumber
  • 3/4 cup kalamata olives (halved lengthwise for better distribution)
  • 6 oz feta
  • 1/2 cup parsley

For the dressing::

  • 1/4 cup olive oil (I prefer Bertolli Extra Virgin for this dressing)
  • 4 tbsp lemon juice (freshly squeezed for best acidity)
  • 1 tbsp maple syrup
  • 1 tsp mustard
  • 4 garlic cloves
  • 1/2 tsp salt
  • 3/4 tsp oregano
  • 1 tbsp red wine vinegar

Instructions
 

  • Finely dice the onion into uniform 1/4-inch pieces and set aside—this size ensures even distribution throughout the salad. Dice the bell peppers into similar-sized pieces, then peel and dice the cucumber. Halve the kalamata olives lengthwise rather than chopping them, which keeps them intact and distributes their briny flavor more elegantly throughout the salad. Crumble the feta into bite-sized pieces and chop the parsley. Having everything prepped and ready makes the assembly process quick and seamless.
  • Drain the canned garbanzo beans and navy beans in a colander and rinse thoroughly under cold running water. Give them a gentle shake to remove excess water, then pat dry with a clean kitchen towel or paper towels. This step removes excess sodium from the canning liquid and prevents the salad from becoming watery.
  • Mince the garlic cloves finely and place in a medium bowl. Add the lemon juice, red wine vinegar, maple syrup, and mustard, then whisk together to combine and slightly dissolve the maple syrup. While whisking constantly, slowly drizzle in the olive oil to create an emulsified dressing. I find that freshly squeezed lemon juice makes a noticeable difference in acidity and brightness compared to bottled—it's worth the extra effort. Finish by seasoning with salt and oregano, then taste and adjust as needed.
  • In a large bowl, combine the rinsed beans from Step 2 with the prepared vegetables from Step 1 (onion, bell peppers, cucumber, and olives). Add the crumbled feta and most of the chopped parsley, reserving a small handful for garnish. Pour the dressing from Step 3 over the salad and toss gently but thoroughly, making sure every component is coated evenly. The key is tossing gently enough to keep the feta pieces intact while still distributing the dressing throughout.
  • Transfer the salad to a serving bowl or platter and garnish with the reserved fresh parsley. This salad actually improves as it sits—the beans absorb the flavors of the dressing beautifully—so don't hesitate to make it a few hours ahead. Serve at room temperature or chilled, depending on your preference.