Description
Mediterranean bean salad blends crisp vegetables with protein-packed legumes for a delightful Mediterranean experience. Creamy feta, zesty herbs, and tangy vinaigrette invite you to savor summer’s most refreshing dish.
Ingredients
Scale
Salad Proteins and Main Ingredients:
- 2 (15 ounces) cans chickpeas
- 6 ounces feta cheese, crumbled
- 12 ounces marinated artichoke hearts
Fresh Vegetables and Herbs:
- 1 pint cherry tomatoes, halved
- 2 Persian cucumbers, sliced
- 4 scallions, sliced
- 2 tablespoons fresh mint
- 2/3 cup Kalamata olives, halved
Dressing and Seasonings:
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
Instructions
- Craft a vibrant vinaigrette by vigorously whisking olive oil, vinegar, aromatic oregano, and a pinch of salt and pepper in a spacious mixing vessel.
- Tumble chickpeas, marinated artichoke hearts, ripe cherry tomatoes, crisp cucumber slices, briny Kalamata olives, zesty scallions, and fragrant mint leaves into the seasoned dressing.
- Gently fold crumbled feta cheese into the salad, ensuring delicate distribution without crushing the ingredients.
- Perform a final taste assessment, adjusting seasoning with additional salt and pepper to elevate the salad’s flavor profile.
- Allow the salad to rest for 10-15 minutes at room temperature, enabling the ingredients to harmonize and intensify their Mediterranean-inspired essence.
Notes
- Customize Protein by swapping chickpeas with white beans, kidney beans, or grilled chicken for varied texture and nutritional profiles.
- Enhance Freshness by using crisp, seedless cucumber and ripe, firm tomatoes to maintain salad’s vibrant crunch and prevent wateriness.
- Boost Mediterranean Authenticity by using high-quality extra virgin olive oil and authentic Greek feta cheese for deeper, richer flavor nuances.
- Meal Prep Friendly: Prepare dressing and chop vegetables separately, storing them individually to prevent soggy ingredients and maintain salad’s optimal texture before serving.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: None
- Cuisine: Greek
Nutrition
- Serving Size: 6
- Calories: 250
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 25 mg