Description
This Zesty Mediterranean Bean Bowl is a vibrant, no-cook salad packed with plant-based protein, fresh vegetables, and a bright lemon-olive oil dressing. Perfect for quick lunches, light dinners, or healthy meal prep, it’s vegetarian, gluten-free, and bursting with Mediterranean flavor in every bite.
Ingredients
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced (English cucumber preferred)
- 1/4 red onion, finely chopped
- 1/3 cup Kalamata olives, sliced
- 1/4 cup fresh parsley, chopped
- 1/3 cup feta cheese, crumbled (optional)
- 1/4 cup extra virgin olive oil
- 2–3 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Prep the fresh ingredients: halve tomatoes, dice cucumber, and chop onion and parsley.
- In a large mixing bowl, combine cannellini beans, chickpeas, tomatoes, cucumber, red onion, olives, and parsley.
- In a small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Top with crumbled feta (if using), stir again, and serve or refrigerate.
Notes
- Swap in black beans or kidney beans for variation.
- Add avocado, sun-dried tomatoes, or fresh greens like arugula or spinach.
- Make it vegan by omitting the feta or using a dairy-free version.
- This salad tastes even better after sitting for a few hours.
- Store in the fridge for up to 4 days. Serve cold—no reheating required.
