Mediterranean Dense Bean Salad
This cannellini and chickpea bean salad combines with a light Mediterranean vinaigrette, cucumber and tomato for a delicious salad that also doubles as an appetizer. Serves 4 as a larger size, and 6-8 as an appetizer.
Servings: 6 people
Ingredients
For the salad:
- 1 cup canned chickpeas drained and rinsed
- 1 cup canned cannellini beans drained and rinsed
- 1 cup cherry tomatoes, diced
- 1 cup seedless cucumber, diced
- 1/2 red bell pepper, diced
- 1 small shallot, diced
- 1/4 cup parsley leaves, finely chopped
For the dressing:
- 1 clove garlic, finely grated
- 3 tablespoons extra virgin olive oil
- 1 1/2 tablespoon distilled white vinegar
- 1/2 teaspoon dried oregano
- 1 teaspoon kosher salt
- Freshly ground black pepper to taste
For serving:
- 1/4 cup toasted pumpkin seeds
- Pita chips or tortilla chips (optional)
Instructions
- In a large mixing bowl, toss together the chickpeas, cannellini beans, cherry tomatoes, cucumber, red bell pepper, shallot, and parsley.
- In a separate small bowl, whisk together the grated garlic, olive oil, distilled white vinegar, dried oregano, salt, and pepper until well combined.
- Pour the dressing over the chickpea mixture. Toss gently to ensure everything is evenly coated. Taste and adjust seasonings if desired.
- Let marinate in the fridge for 10-15 minutes before serving to allow the flavors to meld. Serve with toasted pumpkin seeds on top. Pair with a big bowl of crunchy pita or tortilla chips for dipping, if using as an appetizer.
Notes
- Serve this as a side dish, vegetarian main dish, or as a bean bruschetta - topped on toasted bread. It's even great for breakfast with toasted bread and a runny egg on top!
- Make ahead - Make the bean salad ahead by one day, keeping the cucumber and tomatoes on top to preserve their freshness.
Nutrition
Calories: 164kcal | Carbohydrates: 14g | Protein: 6g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.002g | Sodium: 472mg | Potassium: 351mg | Fiber: 4g | Sugar: 2g | Vitamin A: 666IU | Vitamin C: 23mg | Calcium: 50mg | Iron: 2mg
