This post may contain affiliate links. Please read our disclosure policy.
This Dense Bean Salad is a high-protein, Mediterranean-inspired dish made with beans, fresh bell peppers, cucumbers, red onion, briny olives, and creamy feta. Everything is tossed in a zesty vinaigrette for a no-cook meal that’s ready in minutes and perfect for meal prep, picnics, or summer gatherings!
Looking for more simple bean recipes to try? Cheesy White Bean Tomato Bake as well as my viral Marry Me Butter Beans, these Crispy Black Bean Tacos, OR my Avocado and Black Bean Salad.
Why everyone loves this viral recipe!
I’ve tried several different variations of this rMediterranean bean salad ecipe and always love how it turns out! It’s so simple to customize based on your preferences and what you have on hand! Here’s why I love it so much:
- Protein-packed & filling — there are two types of beans plus feta that make this recipe filled with plant powered protein.
- Make-ahead friendly — the flavors get better after sitting which makes this perfect for meal prep!
- Customizable — swap veggies, change the cheese, or go dairy-free. I like to use what I have on hand which is usually a handful of veggies in the fridge that really need to be used up.
- Perfect for summer — no stove or oven required which makes this perfect for warm months! PLUS, it’s delicious eaten cold straight from the fridge.
I hope you love this healthy bean salad as much as we do! Happy cooking!
In this post…
Ingredients needed
The ingredients for this make-ahead salad are listed fully down in the recipe card but let’s briefly go over everything including a few substitutions you can make as desired!
For the Salad:
- Chickpeas – canned or freshly cooked garbanzo beans. I pretty much always use canned, drained and rinsed.
- Cannellini beans – or navy beans for a creamier texture. Really any white beans work well!
- Bell peppers – adds crunch and sweetness. Any color pepper works, I used red and yellow, but I don’t personally prefer green bell peppers in this recipe since they’re not as sweet.
- Persian cucumbers – or half an English cucumber, seeds removed.
- Red onion – mellowed by soaking in cold water if desired.
- Fresh parsley – or cilantro for a different twist!
- Kalamata olives – or pepperoncini, or a mix of both!
- Feta cheese – for creaminess and saltiness (vegan option: dairy-free feta such as the one that Violife makes).
For the dressing:
- Extra virgin olive oil – for richness.
- Red wine vinegar – tangy base for the dressing that adds so much flavor!
- Garlic – freshly minced for best flavor. You can also use garlic powder.
- Dried oregano – gives it a Mediterranean vibe we all love!
- Honey or maple syrup – balances acidity and adds a touch of sweetness to the salad!
How to make this protein-packed bean salad
- Make the dressing – make the tangy dressing by whisking together all of the ingredients in a small jar.
- Combine the salad ingredients – mix together all of the salad ingredients in a large bowl and then toss together with the dressing!
That’s it! This is a super easy recipe but it packs SO MUCH flavor and I love what a delicious and quick no-cook lunch it is!
Expert Tips
- Rinse canned beans well to remove excess sodium and improve texture.
- Chill for at least 30 minutes before serving for the best flavor meld.
- For a vegan option, use dairy-free feta or skip the cheese.
- If making ahead, add cucumbers just before serving to keep them nice and crisp!
Storage Instructions
The BEST part about this protein-packed bean salad is that it tastes even BETTER after it sits in the fridge for a while. I love it for that! Here are my tips on storing it:
- Store in an airtight container in the fridge for up to 4 days.
- Stir before serving to redistribute dressing so that everything is covered and packed with flavor.
- It’s NOT freezer-friendly — unfortunately the fresh veggies lose texture when frozen. I tried it against my better judgement and the texture was not the best after it thawed!
Frequently Asked Questions
Yes! This recipe works well with many types of beans including navy beans, kidney beans, or black beans. Just keep the total amount the same so the texture stays balanced.
Stored in an airtight container, bean salad will last up to 4 days. The flavors actually improve after the first day.
If making ahead, add the cucumbers right before serving or keep them stored separately.
Yes! It stores well in the fridge, making it perfect for make-ahead lunches or quick dinners during the week.
Definitely! Replace them with chopped pepperoncini, sun-dried tomatoes, or even artichoke hearts.
Yes, all the ingredients are naturally gluten-free. Just double-check your cheese and dressing ingredients to be sure.
Watch the Video
If you try this Dense Bean Salad recipe or any other recipe on Food with Feeling, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating below to let others know how much you loved it. Happy salad making!! It helps others who are thinking of making the recipe, and I would love to hear about your experience making it. And don’t forget to tag me on Instagram @foodwithfeeling!
Dense Bean Salad
Ingredients
For the salad
- 1 can chickpeas, drained and rinsed
- 1 can cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 orange or yellow bell pepper, finely diced
- 2 Persian cucumbers, or half an English cucumber
- ½ small red onion, heaping half cup
- ⅓ cup fresh parsley, finely chopped
- ½ cup kalamata olives, I also made this with pepperoncini instead and it was delicious – you could also do a mix of the 2
- ½ cup feta cheese, crumbled
For the dressing
- ¼ cup red wine vinegar
- 1 ½ tsp honey or pure maple syrup
- 1 ½ tsp dried oregano
- 3 cloves garlic, minced
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Make the dressing by whisking together red wine vinegar, honey (or maple syrup), oregano, garlic, salt, and pepper. Slowly whisk in the olive oil until combined.
- In a large mixing bowl, add beans, bell peppers, cucumbers, red onion, parsley, olives, and feta.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Chill and serve. For best flavor, cover and refrigerate for at least 30 minutes before serving. Stir again before enjoying.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
