Dense Bean Salad
This Dense Bean Salad is a Mediterranean-inspired, high-protein recipe made with chickpeas, cannellini beans, bell peppers, cucumbers, red onion, and a mix of olives, all tossed in lemon juice, simple seasoning, and fresh parsley.
Servings: 8 Servings
Calories: 288kcal
Ingredients
- 1 Can Chickpeas
- 1 Can Cannellini Beans
- 2 Bell Peppers
- 1 Cucumber
- ½ Red Onion
- 1 Cup Kalamata Olives
- 1 Cup Castelvetrano Olives
- ½ Cup Parsley
- 2 Lemons juiced
- 2 Teaspoons Salt
- 1 Tablespoon Garlic Powder
Instructions
- Drain and rinse the canned chickpeas and cannellini beans. Dice the bell peppers & cucumber into bite-sized chunks, finely dice the red onion, & slice the Kalamata olives and Castelvetrano olives in half. Finely chop the fresh parsley. Add the drained beans, diced vegetables, olives, and chopped parsley to a large mixing bowl.
- Squeeze the juice of 2 fresh lemons (about ¼ cup) over the salad, then sprinkle in 2 teaspoons salt and 1 tablespoon garlic powder. Toss gently until everything is evenly coated. Let the salad rest for 10-15 minutes before serving so the flavors can fully come together.
Notes
- Let it marinate: This recipe tastes best after resting in the fridge for at least 2 hours, allowing the beans to absorb the lemon juice and deepen in flavor.
- Adjust salt carefully: Olives and beans already add sodium. Start with 2 teaspoons, then taste and adjust after the salad rests.
- Fresh lemon only: Fresh-squeezed juice is essential for brightness and balance.
- Make it your own: This simple high-fiber salad is flexible, so swap herbs or add vegetables like cherry tomatoes to suit your taste.
Nutrition
Calories: 288kcal | Carbohydrates: 16g | Protein: 13g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Sodium: 968mg | Potassium: 201mg | Fiber: 9g | Sugar: 3g | Vitamin A: 1347IU | Vitamin C: 59mg | Calcium: 64mg | Iron: 2mg
