Description
Mediterranean comfort meets fresh simplicity in this Greek bean salad, where crisp vegetables and hearty legumes dance together with zesty herbs. Tangy feta and briny olives elevate this classic dish, inviting you to savor summer’s pure Mediterranean essence.
Ingredients
Scale
- ½ cup crumbled feta cheese
- ½ cup kalamata olives, halved
- 1 (15 oz) can cannellini or great northern beans, drained and rinsed
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion, finely chopped
- ¼ cup fresh parsley or dill, chopped
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Bean Preparation: Drain and rinse all beans thoroughly, ensuring no excess liquid remains.
- Vegetable Chopping: Dice tomatoes, cucumber, and red onion into uniform, bite-sized pieces to create balanced texture and aesthetic appeal.
- Herb and Cheese Integration: Finely chop fresh herbs and crumble feta, distributing them evenly throughout the bean mixture for maximum flavor distribution.
- Dressing Creation: Whisk olive oil, red wine vinegar, fresh lemon juice, minced garlic, dried oregano, kosher salt, and cracked black pepper until emulsified and smooth.
- Salad Assembly: Gently fold dressing into bean and vegetable mixture, ensuring every ingredient is lightly coated without crushing delicate components.
- Flavor Melding: Refrigerate salad for minimum 30 minutes, allowing ingredients to marinate and develop complex Mediterranean-inspired taste profile.
- Serving Presentation: Give salad a final gentle toss before serving, presenting at cool room temperature to highlight vibrant ingredients and fresh herb notes.
Notes
- Drain and rinse canned beans under cold water to remove excess sodium and improve overall flavor and digestibility.
- Chop vegetables into uniform, small pieces to ensure each bite has a perfect mix of ingredients and consistent texture.
- Start with less garlic and vinegar, then gradually add to control the salad’s tanginess and prevent overpowering other ingredients.
- Swap feta with plant-based cheese for vegan version, or use low-sodium beans for heart-healthy alternative.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: Greek
Nutrition
- Serving Size: 5
- Calories: 220
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 15 mg