Mediterranean Dense Bean Salad (Viral TikTok Recipe)
Indulge in the vibrant flavors of the Mediterranean with this Mediterranean Dense Bean Salad, a viral TikTok sensation! This protein-packed salad combines garbanzo and navy beans with fresh vegetables, all tossed in a zesty homemade olive oil dressing. Perfect for meal prep, picnics, or as a colorful side dish, this salad is as nutritious as it is delicious. In just 10 minutes, you can create a satisfying dish that will please both your palate and your health goals.
- Prep Time: 10 minutes
- Cook Time: N/A
- Total Time: 0 hours
- Yield: Serves 4
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean
Ingredients
Scale
- 1 can garbanzo beans (drained and rinsed)
- 1 can navy beans (drained and rinsed)
- 1 small red onion (diced)
- 2 small bell peppers (diced)
- 1/2 English cucumber (diced)
- 1/2 cup Kalamata olives (sliced)
- 6 ounces vegan feta cheese (crumbled)
- Fresh parsley (finely diced)
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 1 tablespoon maple syrup
- 1 teaspoon dijon mustard
- 3 cloves garlic (pressed)
- Salt and dried oregano
Instructions
- Chop the red onion, bell peppers, cucumber, and slice the olives.
- Rinse and drain the chickpeas and navy beans.
- In a bowl or jar, mix dressing ingredients until well combined.
- In a large bowl, combine chopped veggies and beans; pour dressing over.
- Toss to coat thoroughly. Enjoy immediately or store in mason jars for meal prep.
Nutrition
- Serving Size: 1 cup (250g)
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg