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Fresh Dense Bean Salad with Chickpea, Roasted Red Pepper & Feta

fresh dense bean salad - featured image
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A quick, easy, and healthy bean salad combining creamy chickpeas, smoky roasted red peppers, and tangy feta for a fresh and satisfying lunch or light dinner.

Ingredients

Scale
  • 2 cups canned chickpeas (about 14 oz), drained and rinsed
  • 1 cup canned cannellini beans (about 7 oz), drained and rinsed
  • 1 cup roasted red peppers, finely chopped (jarred or freshly roasted)
  • 1 cup feta cheese (about 5 oz), crumbled
  • 1/4 cup red onion, finely diced (optional)
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 1 clove garlic, minced
  • 1/2 teaspoon ground cumin (optional)
  • Salt and black pepper to taste

Instructions

  1. Drain and rinse the canned chickpeas and cannellini beans thoroughly under cold water to remove excess sodium. Shake off any extra water.
  2. Finely chop the roasted red peppers, dice the red onion, chop the parsley leaves, and mince the garlic clove.
  3. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, ground cumin, salt, and black pepper until well combined.
  4. In a large mixing bowl, combine the drained beans, chopped roasted red peppers, red onion, and parsley. Pour the dressing over the top and gently fold everything together using a spoon or spatula to coat evenly without crushing the beans.
  5. Sprinkle the crumbled feta cheese on top and give the salad one last gentle toss, being careful not to break down the feta too much.
  6. Taste the salad and adjust seasoning with more salt, pepper, or lemon juice as needed.
  7. Serve immediately or cover and refrigerate for 30 minutes to let the flavors meld before serving.

Notes

Rinse canned beans well to reduce sodium and improve flavor. Use firm chickpeas to avoid mushy texture. Roast your own red peppers for best smoky flavor or use good-quality jarred peppers. Add feta just before serving to maintain texture. Salad can be served immediately or chilled for better flavor melding. Add a splash of water or olive oil if salad feels dry after rinsing beans.

Nutrition

Keywords: bean salad, chickpea salad, roasted red pepper, feta salad, healthy lunch, easy salad, vegetarian, gluten-free

Find it online: https://perkypan.com/fresh-dense-bean-salad-recipe-with-chickpea-roasted-red-pepper-feta-easy-healthy-lunch/