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–+ servings

Dense Bean Salad

This simple Dense Bean Salad is packed with protein and health benefits. Featuring a mix of beans and crunchy veggies, this flavorful salad is tossed with a Mediterranean dressing. It's perfect for weeknight dinners, quick lunches, summer cookouts, and meal prep!
10 minTotal
4servings
  • 268 kcal
  • P 14g
  • C 29g
  • F 12g
https://mattsfitchef.com/dense-bean-salad/

Ingredients

  • 1 cup (160 g) navy beans cooked or canned and rinsed
  • 1 cup (160 g) chickpeas cooked or canned and rinsed
  • ¾ cup (150 g) tomatoes diced
  • ⅓ English cucumber sliced
  • ¼ small onion thinly sliced
  • ¾ cup (180 g) cottage cheese full fat recommended
  • 2 tbsp pumpkin seeds optional
  • ½ diced avocado optional

Mediterranean Dressing

  • 1 tbsp extra virgin olive oil
  • ½ tbsp lemon juice or red wine vinegar
  • ½ tsp honey or maple syrup
  • ½ tsp dried oregano
  • ⅓ tsp garlic powder
  • ¼ tsp sea salt or more to taste
  • ¼ tsp black pepper or more to taste

Instructions

Make the dressing

  1. In a small bowl, whisk olive oil, lemon juice (or vinegar), honey (or maple syrup), dried oregano, garlic powder, salt, and pepper.

Prep the bean salad

  1. Rinse and drain the beans and chickpeas if using canned. Dice tomatoes, slice cucumber and sliced onion thin.
  2. In a large bowl, combine white beans, chickpeas, diced tomatoes, sliced cucumber, and sliced red onion. Stir in the cottage cheese for creaminess and extra protein.
    Mixed beans and vegetables in a bowl, ready to mix into a high protein salad
  3. Pour the dressing over and toss to coat.
    Beans and vegetables after mixing, ready to add Mediterranean salad dressing
  4. For the best flavor, cover the bowl and refrigerate the bean salad for 30 minutes. Or serve immediately.
  5. If desired, top with pumpkin seeds and diced avocado just before serving.

Notes

Storage Directions
  • To store – After mixing, transfer the bean salad to an airtight container and refrigerate for up to 4 days. Just give it a good stir before serving, and if necessary mix with a drizzle of olive oil.
  • To freeze – As they don't thaw well, freeze it without the cucumber, cottage cheese, and dressing. Portion it into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge, then stir in fresh cucumber, cottage cheese and dressing before serving.
Nutritional Values
  • Nutritional values are approximations, and they may vary based on ingredients used. For accuracy, calculate your own.
  • Nutritional values include pumpkin seeds, avocado, and dressing.