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Vibrant Mediterranean Bean & Veggie Protein Salad with Zesty Herb Dressing
Vibrant Mediterranean Bean & Veggie Protein Salad with Zesty Herb Dressing
Ketuk untuk melihat
20m
Persiapan
4
Porsi
833
Tampilan
easy
Lunch
Mediterranean
by Yumzy
This colorful, no-cook salad combines hearty legumes, crisp vegetables, and a tangy homemade dressing for a refreshing high-protein meal. Perfect for lunch prep or a quick dinner, it’s endlessly customizable and packed with fresh Mediterranean flavors.
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Bahan-bahan
- ✓1 can (15 oz) chickpeas
- ✓1 can (15 oz) cannellini beans
- ✓1 can (15 oz) kidney beans
- ✓1 cup cucumber
- ✓1 red bell pepper
- ✓1 yellow bell pepper
- ✓1/2 red onion
- ✓1/2 cup cherry tomatoes
- ✓1/2 cup diced salami or turkey
- ✓1/2 cup crumbled feta cheese
- ✓1/4 cup chopped fresh parsley
- ✓2 tbsp chopped fresh dill
- ✓1/4 cup extra virgin olive oil
- ✓2 tbsp red wine vinegar
- ✓1 tbsp lemon juice
- ✓1 tsp Dijon mustard
- ✓1 tsp honey
- ✓1 minced garlic clove
- ✓1/2 tsp dried oregano
- ✓to taste salt
- ✓to taste black pepper
- ✓1/4 tsp red pepper flakes
Periksa kembali resep untuk memastikan keakuratannya.
Instruksi
1
Drain and rinse chickpeas, cannellini beans, and kidney beans thoroughly under cold water.
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Tip:Rinsing removes excess sodium and improves texture.
2
Dice cucumber, bell peppers, red onion, cherry tomatoes, salami, and feta into uniform pieces.
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Tip:Uniform cuts ensure even flavor in every bite.
3
Transfer all beans and chopped ingredients into a large mixing bowl.
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Tip:Combine while ingredients are dry for better dressing adhesion.
4
In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, honey, minced garlic, oregano, salt, pepper, and red pepper flakes until emulsified.
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Tip:Whisk vigorously for a smooth, cohesive dressing.
5
Pour dressing over salad and toss gently until everything is evenly coated.
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Tip:Fold from the bottom to preserve vegetable integrity.
6
Refrigerate for at least 30 minutes to allow flavors to meld.
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Tip:Chilling enhances depth and balance of flavors.
7
Before serving, taste and adjust seasoning with additional salt, acid, or oil as needed.
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Tip:Brighten with a squeeze of lemon just before serving.
bean salad
high protein
meal prep
no cook
Mediterranean
healthy lunch
quick salad
vegetarian option
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