Mediterranean Dense Bean Salad with Feta Cheese

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Mediterranean Dense Bean Salad with Feta Cheese

This dense bean salad is a high-fiber, no-cook meal prep win—packed with chickpeas, pantry staples, and Mediterranean flavor in every bite.

Prep Time15

Cook Time0

Course: Lunch, Salad

Cuisine: Mediterranean

Servings: servings

Calories: 320kcal

Author: Abra Pappa, MS, CNS, LDN

Ingredients

3 cups chickpeas 2 - 15.5 ounce cans, drained and rinsed
1 bulb fennel finely chopped about 1.5 cups chopped
3 mini or Persian cucumbers chopped, about 2 cups
1/4 small red onion chopped, about 1/4 cup
1/2 cup roasted red peppers jarred, drained, and finely diced
1/2 cup feta cheese crumbled
1/4 cup extra virgin olive oil
2 tbsp lemon juice
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp dried oregano
1/4 tsp crushed red pepper flakes
1/2 cup fresh parsley finely chopped

Instructions

Add all ingredients to a large bowl, toss together. Seriously, it's that simple.
Taste for seasoning, you may want to add more salt or lemon juice
Meal Prep - divide into smaller jars for easy lunches!
Serving suggestions - I like serving on top of a bed of arugula and scooping each bite with a crunchy tortilla chip.

Notes

Dietary Swaps: Dairy Free - eliminate cheese

Protein: This recipe contains 12 grams of protein (and 10 grams fiber!!) per serving - for more protein add rotisserie chicken or roasted shrimp to each serving

Veggie Swaps/ Flavor Swaps: I use this recipe as a "clean out the fridge" and "use what you have in the pantry" kind of salad. Some additions that would work: celery, carrot, sugar snap peas, radish, canned hearts of palm, olives, pickles.

Meal Prep: Store in individual containers for easy lunches, will store well for up to 5 days

Double Recipe or Reduce Size of Recipe - You can easily double this recipe for a large family or cut the recipe in half for a smaller family.

Nutrition