Description
A flavorful and nutritious Mediterranean bean salad that is easy to prepare and perfect for any meal.
Ingredients
Scale
- 1 cup cooked white beans (cannellini, navy, Great Northern, pinto)
- 1 cup cooked chickpeas (or edamame, or kidney beans)
- 1 cup cooked lentils (green, brown, French or Puy, or black lentils)
- 1 cup chopped Persian cucumber (about 1 small-medium)
- 3/4 cup chopped bell pepper (about 1 medium)
- 1/3 cup minced red onion (or shallot)
- 1/2 cup chopped parsley (loosely packed)
- 1/3 cup chopped dill (loosely packed)
- 1 1/2 tablespoons capers (chopped (optional))
- 1 1/2 teaspoons Dijon mustard
- 2 teaspoons nutritional yeast
- Zest of 1 lemon (medium)
- Juice of 1 lemon (medium)
- 1 1/2 tablespoons tahini
- 1 1/2 teaspoons date syrup (or maple syrup)
- 3/4 teaspoon smoked paprika
- 1/2 teaspoon garlic powder (or 1 large clove grated garlic)
- Water (to thin, as needed)
- Salt and black pepper (to taste)
Instructions
- Mix salad ingredients: Add the cannellini beans, chickpeas, lentils, cucumber, red bell pepper, red onion, parsley, dill, capers, Dijon, and nutritional yeast to a large bowl.
- Make the dressing: In a small bowl, whisk together the lemon zest and juice, tahini, date syrup, smoked paprika, and garlic powder until smooth. Add water, one tablespoon at a time, until the dressing is a pourable consistency.
- Combine: Pour dressing over salad and mix until evenly coated.
- Taste and adjust salt, pepper, or hot sauce as desired.
Notes
- For a spicier salad, add chopped jalapeños or a dash of hot sauce.
- This salad can be served immediately or chilled in the refrigerator for an hour to enhance the flavors.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg