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Mediterranean Dense Bean Salad | Well and Full | #vegetarian #recipe
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Mediterranean Dense Bean Salad

Inspired by the viral TikTok recipe by @violetwitchel, this Mediterranean Dense Bean Salad is a simple and healthy dish packed with bright, vibrant flavors! It's made with a mixture of canned beans and fresh vegetables, making it the perfect recipe for meal prep and no-cook, summer dinners!
Course Meal Prep, Salad, Side Dish
Keyword banana peppers, beans, black beans, chives, cumin, mozzarella, peppers, roman beans, smoked paprika, swiss chard
Prep Time 15 minutes
Servings 4
Calories 463kcal

Ingredients

Smoky Lemon-Cumin Dressing

  • 1/4 Cup Extra Virgin Olive Oil
  • Juice from 1 Lemon or more, to taste
  • 1/2 Tsp Smoked Paprika
  • 1/2 Tsp Dried Oregano
  • 1/4 Tsp Cumin
  • 1/2 Tsp Salt or more, to taste
  • Black Pepper to taste

Dense Bean Salad

  • 1 15 oz Can Roman or Pinto Beans
  • 1 15 oz Can Black Beans
  • 1 1/2 Cups Rainbow Chard see notes
  • 1 Large Banana Pepper sliced
  • 1 Pint Cherry Tomatoes cut into quarters
  • 1/4 Cup Chives minced
  • 1 Cup Mozzarella Pearls see notes

Instructions

  • Start by prepping your dressing. Whisk all dressing ingredients in a bowl until totally mixed. Taste, and adjust seasonings to your liking.
  • Drain and rinse your cans of beans. Gently pat the beans dry with a towel.
  • Prep your veggies - cut your tomatoes into quarters, chop your chard, cut your pepper into slices, and mince your chives.
  • To a bowl, add the beans with the cut veggies and mozzarella. Pour the dressing over, and mix well.
  • For best results, let the salad sit for about 30 minutes, to let the flavors meld.
  • Serve at room temperature, and enjoy!

Notes

  • If you don't like the taste of chard, use another soft green like spinach or a mesclun blend!
  • If you don't have a banana pepper, a bell pepper would also work just fine.
  • Feel free to add any proteins you like to the mix.
  • If you can't get your hands on mozzarella pearls, sub in sliced mozzarella or feta instead!
  • If using home-cooked beans, sub in 1 1/2 cups of beans per can.
  • This salad will keep in the fridge for 4-5 days.

Nutrition

Calories: 463kcal | Carbohydrates: 49g | Protein: 22g | Fat: 21g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 22mg | Sodium: 796mg | Potassium: 1069mg | Fiber: 16g | Sugar: 5g | Vitamin A: 1943IU | Vitamin C: 57mg | Calcium: 247mg | Iron: 5mg
https://wellandfull.com/2024/07/mediterranean-dense-bean-salad/
Tried this recipe?Let me know @wellandfull or tag #wellandfull! :)