Dense bean salad recipe (Easy & Viral)
This Mediterranean Dense Bean Salad is a viral TikTok recipe that blends hearty legumes with fresh vegetables and a zesty olive oil dressing. Packed with plant-based protein and full of bold, Mediterranean-inspired flavor, this dense bean salad recipe is perfect for meal prep, picnics, or a satisfying vegan lunch.
Ingredients
- 1 can chickpeas drained and rinsed
- 1 can navy beans drained and rinsed
- 1 red onion chopped
- 1 red bell pepper chopped
- 1 yellow bell pepper chopped
- 1 orange bell pepper chopped
- 1 English cucumber chopped
- 1/2 cup Kalamata olives sliced
- 1/2 cup vegan feta cheese
- 1/4 cup fresh parsley chopped
- 1/3 cup extra virgin olive oil
- Juice of 1 lemon
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- 2 garlic cloves minced
- 1 teaspoon dried oregano
- 1/2 teaspoon fine salt
Instructions
- Chop the red onion, bell peppers, and cucumber into bite-sized pieces
- Slice the Kalamata olives and chop the parsley
- Drain, rinse, and pat dry the chickpeas and navy beans
- Add the beans, vegetables, olives, and vegan feta cheese to a large mixing bowl
- In a separate small bowl or jar, whisk or shake together the olive oil, lemon juice, maple syrup, mustard, garlic, salt, and oregano until well combined
- Pour the dressing over the salad and toss everything together until evenly coated
- Let the Mediterranean dense bean salad sit for at least 10–15 minutes before serving to allow flavors to meld
- Store leftovers in an airtight container in the refrigerator for up to 4 days
Notes
Add avocado or cherry tomatoes just before serving to keep the salad fresh and avoid mushiness
You can substitute navy beans with black-eyed peas or great northern beans
The flavor of this dense bean salad recipe improves after refrigerating overnight
Use dairy feta or mozzarella pearls if not following a vegan diet
Pairs perfectly with hummus and pita for a Mediterranean-inspired meal