Go Back
+ servings
Zesty Bean Salad with Feta

Zesty Bean Salad with Feta: A Flavorful Meal Prep Delight

Zesty Bean Salad with Feta combines bright flavors and nutrients in a protein-packed meal prep option.
Prep Time 30 minutes
Chill Time 30 minutes
Total Time 1 hour
Servings: 4 cups
Course: Salad
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Dressing
  • ½ cup Olive Oil Substitution: Avocado oil can be used.
  • ¼ cup Lemon Juice Substitution: Lime juice can be used.
  • 2 tablespoons Red Wine Vinegar Substitution: Apple cider vinegar can be used.
  • 1 tablespoon Dijon Mustard Substitution: Adjust quantity as needed for other mustard variants.
  • 2 cloves Garlic Mince it finely for even distribution.
  • 1 teaspoon Oregano Fresh oregano can be substituted with dried.
  • 1 pinch Red Pepper Flakes Substitution: Omit or reduce for a milder taste.
  • ½ teaspoon Salt Use kosher salt for best results.
  • ¼ teaspoon Black Pepper
For the Salad
  • 1 can Cannellini Beans Substitution: Any white beans can be used.
  • 1 can Kidney Beans Substitution: Black beans can be a great alternative.
  • 1 can Chickpeas Can use other legumes as variations.
  • 1 cup Cucumber Substitution: Zucchini can be used.
  • 1 cup Cherry Tomatoes Substitution: Regular tomatoes, diced, can be used.
  • 1 piece Bell Pepper Any colored bell pepper will work.
  • ½ cup Kalamata Olives Substitution: Green olives can be used.
  • ¼ cup Parsley Substitution: Cilantro can be used.
  • ½ cup Red Onion Substitution: Sweet onion or green onions can work.
  • ¼ cup Basil Substitution: Italian parsley is a milder alternative.
  • 1 cup Feta Cheese Substitution: Goat cheese can be used.

Equipment

  • Mixing Bowl
  • Whisk
  • Knife

Method
 

Step-by-Step Instructions
  1. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, and Dijon mustard until smooth and emulsified. Add minced garlic, oregano, red pepper flakes, salt, and black pepper; mix well.
  2. Dice cucumber, halve cherry tomatoes, dice bell pepper, slice red onion, and halve kalamata olives. Set vegetables aside in a large mixing bowl. Chop parsley and basil separately.
  3. In a mixing bowl, gently mix together rinsed cannellini beans, kidney beans, and chickpeas.
  4. Fold in prepared cucumber, cherry tomatoes, bell pepper, red onion, and chopped parsley.
  5. Pour dressing over the bean and vegetable mixture, lightly toss to coat evenly.
  6. Crumble feta over the salad mixture, gently fold in to retain its shape.
  7. Taste and adjust seasoning as needed. Let salad sit for at least 30 minutes in the refrigerator before serving.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 300mgPotassium: 400mgFiber: 6gSugar: 4gVitamin A: 1000IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

Rinse canned beans thoroughly, mix gently to keep feta intact, and allow to chill for flavor.

Tried this recipe?

Let us know how it was!