Mediterranean Dense Bean Salad

Nutrition Information

Each serving contains approximately 554 calories and 19.0g of protein. Macronutrients include 61.0g carbohydrates and 26.0g fats per serving.

Per Serving

Total

Ingredients

This recipe requires 15 ingredients. All ingredients are commonly available at grocery stores.

• 30.0 oz Cannellini Beans

  2 cans, thoroughly rinsed and drained to reduce sodium
• 15.0 oz Chickpeas (Garbanzo Beans)

  1 can, thoroughly rinsed and drained
• 1.0 whole English Cucumber

  diced into small bite-size pieces (peeled if preferred)
• 14.0 oz Artichoke Hearts

  canned in water, drained and roughly chopped
• 1.0 whole Avocado

  firm-ripe, diced (adds creaminess without dairy)
• 0.5 cup Red Onion

  finely diced for mild flavor
• 1.0 cup Fresh Parsley

  fresh leaves, chopped (stems removed)
• 0.5 cup Kalamata Olives

  pitted and halved
• 0.25 cup Extra Virgin Olive Oil

  high quality cold-pressed
• 1.0 whole Lemon

  juiced for dressing (approx 3 tbsp)
• 2.0 tbsp Capers

  drained (adds briney flavor without nightshades)
• 2.0 clove Garlic

  finely minced or pressed
• 1.0 tsp Dried Oregano

  rubbed between fingers to release oils
• 0.5 tsp Sea Salt

  fine grain, adjust to taste
• 0.25 tsp Black Pepper

  freshly cracked (nightshade-free spice)

Instructions

Follow these 4 steps to prepare this dish. Each step includes detailed instructions for best results.

Plating

1. Select a wide, shallow bowl or an artisan ceramic plate to showcase the vibrant colors of the beans and vegetables.
2. Spoon the bean salad into the center of the dish, piling it high rather than spreading it flat to create enticing volume and height.
3. Arrange the diced avocado chunks gently on top of the mound so they remain distinct and creamy without getting mashed.
4. Scatter fresh parsley leaves and a few extra capers over the salad to add a pop of bright green color and texture.
5. Finish with a final drizzle of extra virgin olive oil for a professional glossy sheen, crack a little black pepper over the top, and wipe the rim of the plate clean before serving.

Family Beverage

Sparkling water with fresh cucumber slices and a sprig of mint, or unsweetened iced herbal tea.

Alcohol Beverage

A crisp, chilled Sauvignon Blanc or a dry Pinot Grigio pairs excellently with the acidity of the dressing and fresh herbs.

Serving Suggestions

Serve chilled or at room temperature over a bed of mixed greens or arugula. Accompany with a slice of whole-grain baguette or seed crackers for a complete meal.

Notes

Rinsing the canned beans thoroughly helps reduce sodium content and improves texture. Using sun-dried tomatoes that are dry-packed rather than oil-packed can further reduce calorie density; if using oil-packed, drain well. The flavors in this dish develop deeper complexity if allowed to marinate in the refrigerator for at least 30 minutes before serving. Fresh basil can be used alongside or instead of parsley for an aromatic twist.

Storage

Place any leftovers in a clean, airtight container and store in the coldest part of the fridge for up to 3 days. The cucumber may release some water and the avocado might brown slightly over time, so give the salad a gentle stir to redistribute the dressing before serving again.

Freezing

Freezing is not recommended for this dish as the fresh cucumber, avocado, and raw red onion will lose their crisp texture and become mushy upon thawing. Keep this salad fresh or refrigerated to maintain the crunch and quality of the vegetables.

Dietary Information