Dense Bean Salad Recipe

November 21, 2025

This Dense Bean Salad Recipe is a flavorful, protein-packed Mediterranean-style dish that’s perfect for healthy lunches, quick dinners, or meal prep.

Made with nutritious beans, fresh herbs, and vibrant ingredients, this salad delivers richness, freshness, and long-lasting fullness in every bite.

It’s easy to prepare, incredibly satisfying, and ideal for anyone looking for a wholesome and delicious Mediterranean-inspired recipe.

History of Dense Bean Salad

The origins of dense bean salads trace back to traditional Mediterranean cuisine, where legumes like chickpeas and various beans have been staple ingredients for thousands of years.

These salads were originally created as a practical way to combine affordable, long-lasting pantry staples with fresh garden herbs and seasonal vegetables.

Over time, the dish evolved into a vibrant, protein-rich salad enjoyed across the world for its simplicity, nutrition, and bold flavors.

Watch the Dense Bean Salad Recipe Video

In this video recipe, we’ll show you how to make the Dense Bean Salad step by step, from prepping the ingredients to the final delicious salad.

How to Make Dense Bean Salad: Step-by-Step Guide

Follow our step-by-step guide to make a delicious Dense Bean Salad with ease. From preparing the fresh ingredients to combining them perfectly, we’ll show you every stage for a flavorful and satisfying Mediterranean salad.

Step 1

Take a bowl where we will put all the ingredients for the salad. Add a large handful of beans to the bowl. We are using dark-colored canned beans. Before adding the beans, drain them so the liquid from the can does not get into the salad.

Step 2

Take a can of chickpeas, drain them by pouring off the liquid from the can. Add a large handful of chickpeas to the bowl with the other salad ingredients.

Step 3

Take a medium-sized bell pepper. Cut the bell pepper in half and chop it into medium-sized cubes. Add the bell pepper cubes to the bowl with the other salad ingredients.

Step 4

Take a large cucumber and cut it in half. Or use a whole small cucumber. Chop the cucumber into small cubes. Add the cucumber cubes to the bowl with the other ingredients.

Step 5

Take a handful of dark pitted olives. Cut the olives in half. Add the olives to the bowl with the other ingredients.

Step 6

Take 3–4 sprigs of parsley and chop them finely. Add the parsley to the bowl with the other ingredients.

How to Prepare the Dressing for Dense Bean Salad - Step 7

Take a separate small bowl for the dressing.

Pour 4 tablespoons of olive oil into the bowl.

Step 8

Also, add 3 tablespoons of maple syrup. If you don’t have maple syrup, you can use another sweet syrup.

Step 9

Add 1/3 teaspoon of salt to the dressing bowl.

Step 10

Add 1/3 teaspoon of black pepper powder to the dressing bowl.

Step 11

Add 1 teaspoon of dried garlic granules to the dressing bowl.

Step 12

Add 1/2 teaspoon of oregano to the salad dressing bowl.

Step 13

Take a fresh lemon, cut off one-third, and squeeze it into the salad dressing bowl.

squeeze lemon into the salad dressing bowl.

Step 14

Mix all the ingredients well with a fork.

Preparing the Salad - Step 15

Pour the dressing over the chopped salad ingredients in the bowl and mix everything well.

Step 16

Add 2 tablespoons of feta cheese on top of the salad that’s already mixed with the dressing and mix everything thoroughly.

Step 17 - Enjoy!

The salad is ready and can be served. Enjoy!

Ingredients for Dense Bean Salad (Serves 2)

Salad Ingredients:

1 large handful dark-colored canned beans (drained)
1 large handful canned chickpeas (drained)
1 medium-sized bell pepper, chopped into medium cubes
1 large cucumber (or small whole cucumber), chopped into small cubes
1 handful dark pitted olives, halved
3–4 sprigs fresh parsley, finely chopped
2 tablespoons feta cheese

Dressing Ingredients:

4 tablespoons olive oil
3 tablespoons maple syrup (or another sweet syrup)
1/3 teaspoon salt
1/3 teaspoon black pepper
1 teaspoon dried garlic granules
1/2 teaspoon dried oregano
1/3 fresh lemon, juiced

Storage Instructions for Dense Bean Salad

To keep your Dense Bean Salad fresh and flavorful, store it in an airtight container in the refrigerator. It will stay good for up to 2–3 days. For best results, keep the dressing separate until ready to serve to prevent the salad from becoming soggy. Always give it a gentle stir before serving.

Nutrition Information for Dense Bean Salad

This Dense Bean Salad is a nutrient-packed, protein-rich meal that’s also high in fiber and vitamins. Each serving provides a balanced mix of plant-based protein from beans and chickpeas, healthy fats from olive oil and olives, and essential vitamins and minerals from fresh vegetables and herbs. It’s a wholesome, satisfying option for a healthy lunch, dinner, or meal prep.

Approximate nutrition per serving (for 2 servings total):

Calories: 320 kcal
Protein: 12 g
Carbohydrates: 30 g
Fiber: 10 g
Fat: 18 g
Sugar: 6 g

This makes it a filling, heart-healthy salad that supports overall wellness.

Dense Bean Salad – Quick Recipe (Serves 2)

Instructions:

Combine beans, chickpeas, bell pepper, cucumber, olives, and parsley in a bowl.
Mix olive oil, maple syrup, salt, pepper, garlic, oregano, and lemon juice to make dressing.
Pour dressing over salad and toss well.
Add feta on top, mix gently, and serve.

Enjoy your fresh, protein-packed Mediterranean salad!