Recipe: Greek Dense Bean Salad

This make-ahead Greek Dense Bean Salad is crisp, crunchy, and savory – packed with freshness and bold flavors.  Whether you need a picnic side dish or a meal prep solution, see our tips for preparing this in advance and keeping it fresh for serving and enjoying.  Using beans adds plant protein and fiber, and stretches the fresh ingredients further to yield more portions.  The veggies bring additional fiber, Vitamin C, Vitamin A, and potassium.  Olives are actually a nutritious fruit (in the stone fruit family, like peaches!) which contain heart-healthy fats, vitamin E, and other beneficial plant compounds.  They are brined and higher in sodium, as is the feta, so these offer a bright punch of flavor where a little stretches a long way.

This salad pairs well with proteins like grilled chicken or steak, pork tenderloin, sautéed shrimp, grilled tempeh, or roasted tofu.  While the veggie portions aren’t quite Plate Method, we suggest easily bridging the gap by grilling, sautéing, or roasting an extra pepper, onion slices, or some zucchini.  Enjoy the best of both fresh and cooked veggies to round out the flavors and textures of the meal.

Greek Dense Bean Salad

Serves 6-8

Ingredients

• 15 ounce can chickpeas
• 15 ounce can white/Cannellini beans
• 2 bell peppers
• 1 pint cherry tomatoes
• 1 large seedless cucumber
• 1/2 small red onion
• 2/3 C crumbled feta cheese
• 1/3 C pitted Kalamata olives, chopped

For the dressing:

• 3 Tbsp red wine vinegar
• 1/4 C olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/4 tsp salt
• A few grinds of fresh black pepper
• Fresh herbs (optional, but suggested): 1/2 C (chop after measuring) parsley or basil leaves

Directions

1. Rinse and drain both cans of beans, then pour them into a large bowl.
2. Wash and dry bell peppers, cherry tomatoes, and cucumber.  Finely chop bell peppers and add them to the bowl.   Cut tomatoes in half or quarters (if they are large) and add to the bowl.  Finely chop cucumber and red onion; add to the bowl.
3. Add feta and olives to the bowl with beans and vegetables.  Using tongs or two wooden spoons, gently toss ingredients to combine.
4. In a separate smaller bowl, add dressing ingredients (vinegar through black pepper) and whisk thoroughly to combine.
5. Pour dressing over salad and gently toss to coat all salad ingredients with the dressing.
6. When ready to serve, toss in fresh herbs of choice (if using).  Enjoy chilled.  Store leftovers in the refrigerator in a tightly sealed container.

Tips:

• Cut the veggies to a similar size to the beans so multiple ingredients fit easily on a spoon for a flavor-packed bite.
• This salad is best enjoyed within 48 hours once tossed with the dressing.  Some liquid will be released from the combination of the raw veggies and salt, which will soften them if held longer.  Alternatively, prepare the dressing and pour some over the portion being enjoyed to extend the freshness and crispness of all ingredients for multiple days.

Swaps:

• For the beans: two cans of the same type
• For the fresh bell peppers: 1/2 cup roasted red peppers, diced
• For the feta cheese: mozzarella pearls or grated parmesan