This Greek Dense Bean Salad is flavor packed and the ingredients are chopped so small that you can eat it with a spoon. It's full of protein and fiber, great for meal prepping and only takes 15 minutes to make. Plus, no cooking required!
This "dense bean salad" trend got super popular on TikTok a few years ago, and it's actually a good trend. They are nutrient packed and my recipe is mediterranean inspired with a red wine vinaigrette dressing. It's so fresh for Spring and Summer, but I eat it year round for the health benefits.
For more healthy salad recipes, try this Melon salad recipe, Broccoli Crunch Salad, and Crunchy Kale Salad.
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Why You'll Love This Recipe:
- Nutritious. You're getting fiber, protein and loads of vitamins from all the veggies.
- Quick. Only 15 minutes to make!
- Easy. No cooking required..just chop and eat!
- Fresh and full of flavor. It's like a greek salad with beans, but even better because you can eat it with a spoon. There is something really special about the ingredients being super tiny!
If you love Mediterranean Recipes, try this Mediterranean Yellow Rice, Greek Chicken Bowls, Chicken Couscous, and Greek Pasta Salad.
Ingredients:
Cucumber: I recommend English cucumber for this recipe because it's less seedy and stays really firm in the salad.
Tomato: You want a firm skinned tomato like the kind on the vine or a roma tomato. Remove all the seeds inside and chop really fine.
Northern Beans: I like these paired with the garbanzo beans because they are a bit more creamy, which is a great balance.
Garbanzo Beans: Also called chickpeas and have a firmer texture.
*Find the full recipe ingredients and quantities in the recipe card below.
Substitutions and Variations:
- Feel free to swap out ingredients or add some. Kalamata olives and salami would be good additions, or add in some fresh dill.
- The red wine vinegar can be substituted with the juice from a ½ of a lemon if needed.
For another dense bean salad, try this Cowboy Caviar recipe!
How to Make this Greek Bean Salad:
Step 1: Add the beans into a colander. Rinse with water to remove all the juices. Then shake well to remove the water. Pat dry with a few paper towels if needed.
Step 2: Make the dressing right in the serving bowl by combining the olive oil, red wine vinegar, garlic, Dijon Mustard, salt, pepper, and oregano. Whisk to combine.
Step 3: Add the remaining ingredients except for the feta cheese into the bowl. Toss to combine and incorporate the salad dressing throughout. Top with feta cheese, then serve and enjoy! Store the leftovers in a sealed container in the fridge and eat within 3-4 days.
Expert Tips:
- Chop the ingredients really small for the best taste and texture.
- Make sure to drain, rinse, and dry the beans. We don't want any extra liquid in the salad.
- As someone who isn't big on tomatoes, remove the seeds and watery juices before adding it to the salad.
- If meal prepping for the week, you can leave off the cheese and add it before serving. The feta does hold up pretty well though.
- Eat within 3-4 days after refrigerating for the best taste.
For more high protein lunches, check out these Southwest Chicken Wraps, High Protein Pasta Salad, Salmon Lettuce Wraps, and Turkey Bacon Avocado Wraps.
More Recipes You'll Love:
If you tried this Greek Bean Salad Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it goes in the 📝 comments below. I love hearing from you!
PrintRecipe
Greek Dense Bean Salad
- Total Time: 15 minutes
- Yield: about 4 cups 1x
- Diet: Vegetarian
Description
This Greek Dense Bean Salad is flavor packed and the ingredients are chopped so small that you can eat it with a spoon. It's full of protein and fiber, great for meal prepping and only takes 15 minutes to make. Plus, no cooking required!
Ingredients
Greek Dressing:
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ⅛ teaspoon black pepper
Bean Salad:
- 15 ounce can garbanzo beans (chickpeas)
- 15 ounce can great northern beans
- 1 red bell pepper, seeds and stems removed and finely diced
- 1 roma or on the vine tomato, seeds and stems removed and finely diced
- 3-4 radishes, stem removed and minced
- ½ of an English cucumber, finely diced with seeds *if you use a regular cucumber, remove the seeds
- ¼ cup jarred banana pepper rings, roughly chopped
- ¼ cup yellow or red onion, diced fine
- 1 avocado, diced
- 2 tablespoons fresh parsley, minced
- 2 tablespoons fresh basil, minced
Instructions
- Add the beans into a colander. Rinse with water to remove all the juices. Then shake well to remove the water. Pat dry with a few paper towels if needed.
- Make the dressing right in the serving bowl by combining the olive oil, red wine vinegar, garlic, Dijon Mustard, salt, pepper, and oregano. Whisk to combine.
- Add the remaining ingredients except for the feta cheese into the bowl. Toss to combine and incorporate the salad dressing throughout. Top with feta cheese, then serve and enjoy! Store the leftovers in a sealed container in the fridge and eat within 3-4 days.
Notes
- Chop the ingredients really small for the best taste and texture.
- Make sure to drain, rinse, and dry the beans. We don't want any extra liquid in the salad.
- As someone who isn't big on tomatoes, remove the seeds and watery juices before adding it to the salad.
- If meal prepping for the week, you can leave off the cheese and add it before serving. The feta does hold up pretty well though.
- Eat within 3-4 days after refrigerating for the best taste.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: no cook
- Cuisine: Greek
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