Mediterranean-Inspired Dense Bean Salad

The Mediterranean-Inspired Dense Bean Salad has a sun-kissed flavor and is refreshing.  We prepare this bean salad with red kidney beans,  Kalamata olives, cannellini beans, cucumber,  red onion,  fresh parsley, cherry tomatoes, chickpeas, bell pepper, red wine vinegar, dried oregano, fresh mint,  lemon juice, extra virgin olive oil, salt, black pepper, and garlic. This bean salad contains 320 calories and twenty-eight grams of net carbs. We make this bean salad in just fifteen minutes. The Mediterranean-Inspired Dense Bean Salad is good for main courses, gatherings, breakfasts, and busy days. We do not recommend storing this bean salad in a freezer, as the texture of the vegetables willl breakdown.  This bean salad keeps well in the refrigerator for three days. You can serve this bean salad with Grilled Lemon Herb Chicken Breast, Avocado Keto Protein Bowl, Olive Oil Roasted Chicken Thighs, Avocado Cucumber Breakfast Plate, or Mediterranean Baked Cod Bowl.

STATS:

• Course: Salad, Main Dish
• Calories: 320 kcal
• Diet: Mediterranean, Vegetarian
• Prep time: 15 minutes
• Cuisine: Mediterranean
• Cook time: Zero minutes
• Portion size: 1.5 cups
• Cooking mode: No-cook
• Total servings: 4
• Difficulty level: Easy
• Total time: 15 minutes

TOOLS:

• Bowl
• Sharp knife
• Cutting board
• Measuring cups and spoons
• Whisk
• Salad tongs

INGREDIENTS:

• 1 cup chickpeas
• 1 cup cannellini beans
• 1 cup red kidney beans
• 1 cup cherry tomatoes
• 1 medium cucumber
• ½ cup red onion
• ½ cup Kalamata olives
• ½ cup bell pepper
• ¼ cup parsley
• 2 tbsp mint

DRESSING:

• ¼ cup extra virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 2 pieces of garlic
• Black pepper
• 1 tsp dried oregano
• Salt

INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:

CHICKPEAS:

• We have to utilize the chickpeas, as they will give a high fiber and protein content to this bean salad. You can swap it with lupini beans, cauliflower florets, or zucchini cubes.

CANNELLINI BEANS:

• You can use the cannellini beans, which will provide bulk and make this bean salad mildly flavorful. We can switch it out with chopped mushrooms, steamed cauliflower, or chopped avocado.

CHERRY TOMATOES:

• Cherry tomatoes can be used to provide color and sweetness. Alternatively, we may use roasted red bell peppers, olives, or sautéed mushrooms.

CUCUMBER:

• Because they will provide this bean salad a crunchy texture and a vibrant flavor, cucumbers must be used. As an alternative, you might use thinly sliced radish, celery sticks, or zucchini.

OLIVE OIL:

• This bean salad will taste better and contain healthy fats thanks to the olive oil. We may also use avocado oil, ghee, or coconut oil.

INSTRUCTIONS:

1. Strain and wash all beans completely to remove any additional starch and sodium.
2. Make equal bite-sized pieces of veggies by cutting.
3. Stir the bell pepper, tomatoes, chickpeas, cucumber, olives, beans, and onion in the dish.
4. Include the mint and parsley to get a fresh and aromatic taste.
5. Stir the garlic, pepper, olive oil, oregano, lemon juice, salt, and vinegar in a different dish.
6. Spread the dressing on the salad components.
7. Carefully mix till all the ingredients are equally coated.
8. Cool it for ten minutes to meld the flavors.
9. Serve this bean salad refrigerated.

TIPS:

• Decrease the amount of beans and increase the nutritious fats, such as avocado, to make a keto version.
• Before eating, cool the salad for some time to get a deep flavor infusion.
• Include the feta cheese to provide a real Mediterranean touch.
• We utilize freshly squeezed lemon juice to create a bright texture.

SERVING SUGGESTIONS:

GRILLED PROTEINS:

• Grilled Lemon Herb Chicken Breast
• Garlic Butter Shrimp Skewers
• Mediterranean Grilled Salmon
• Herbed Lamb Chops

KETO BOWLS:

• Cauliflower Rice Mediterranean Bowl
• Zucchini Noodle Bowl with Pesto Chicken
• Avocado Keto Protein Bowl
• Egg and Olive Power Bowl

BAKED AND ROASTED DISHES:

• Roasted Eggplant and Zucchini Medley
• Stuffed Bell Peppers with Turkey
• Olive Oil Roasted Chicken Thighs
• Herb Roasted Cauliflower Steaks

LIGHT AND BREAKFAST MEALS:

• Spinach and Feta Omelette
• Avocado Cucumber Breakfast Plate
• Boiled Eggs with Herb Dressing
• Keto Cheese and Olive Platter

SEAFOODS:

• Garlic Butter Shrimp Salad
• Grilled Tuna Steak Plate
• Lemon Herb White Fish Fillet
• Mediterranean Baked Cod Bowl

STORAGE INFORMATION:

FRIDGE:

• Store it for nearly three days in a tight container.

FREEZER:

• We do not suggest it because the texture of veggies breaks down after defrosting.

FAQs:

Is this salad perfect for weight loss?

• Yes, this bean salad contains high protein and fiber.

Will we prepare this bean salad earlier?

• Yes, you can make this bean salad earlier, as it provides perfect tastes and flavors after some hours.

Could we include the protein?

• Yes, you can use the boiled eggs, grilled chicken, or tuna.

How can we prepare a keto version?

• You can use the avocado, cauliflower, and zucchini instead of beans.

NUTRITIONAL INFORMATION:

Calories: 320 kcal

Sodium: 420 mg

Net carbs: 28g

Fiber: 10g

Sugar: 5g

Fats: 16g

Proteins: 12g

Portion size: 1.5 cups

Total carbs: 38g