Mediterranean Bean Salad with Lemon Oregano Dressing
This Mediterranean Bean Salad is full of chickpeas, beans, crunchy vegetables, feta, and a bright lemon oregano dressing. A healthy protein-packed salad that comes together in minutes.
Servings: 6
Calories: 209kcal
Equipment
- mixing bowl
Ingredients
- 400 gram can chickpeas drained and rinsed (15 ounce)
- 400 gram can cannellini beans drained and rinsed (15 ounce)
- 1 cup cherry tomatoes halved
- 1 yellow bell pepper diced
- ½ cucumber diced
- ¼ red onion finely chopped
- ¼ cup parsley chopped
Lemon Oregano Dressing
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Topping
- 100 g feta cheese (½ cup)
Instructions
- Add the rinsed and drained chickpeas and cannellini beans to a large bowl.
- Halve the cherry tomatoes, dice the yellow bell paper, dice the cucumber, finely chop the red onion, and finely chop the parsley.
- Add the veggies and parsley to the bowl of beans and gently toss to combine.
- Whisk the dressing ingredients together.
- Pour the dressing over the salad, then sprinkle with the feta and toss very gently.
- Ideally, chill for 20 minutes before serving for the flavours to blend.
Notes
- Rinse canned beans thoroughly to remove excess starch and improve flavour.
- Finely chop the onion instead of leaving large chunks for better balance.
- Chill the salad before serving so the dressing has time to absorb into the beans.
- Taste before serving because beans often need more salt than expected.
- Crumble feta by hand rather than buying pre-crumbled feta for better texture.
Nutrition
Calories: 209kcal | Carbohydrates: 24g | Protein: 10g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 15mg | Sodium: 727mg | Potassium: 264mg | Fiber: 7g | Sugar: 1g | Vitamin A: 474IU | Vitamin C: 48mg | Calcium: 162mg | Iron: 3mg