Loading Yumzy...
Zesty Mediterranean Double Bean Salad
Zesty Mediterranean Double Bean Salad
点击查看
20m
准备
6
份数
922
浏览量
easy
Salad
Mediterranean
by Yumzy
A robust, protein-packed salad combining garbanzo and dark kidney beans with crisp cucumbers, sun-dried tomatoes, and a sharp herbaceous red wine vinaigrette. Perfect for meal prep as the flavors deepen over time.
食材
- ✓425 g canned chickpeas (garbanzo beans)
- ✓425 g canned dark red kidney beans
- ✓240 ml English cucumber
- ✓240 ml bell pepper (orange or yellow)
- ✓120 ml sun-dried tomatoes in oil
- ✓120 ml Kalamata olives
- ✓79.2 ml red onion
- ✓120 ml feta cheese
- ✓60 ml fresh flat-leaf parsley
- ✓60 ml extra virgin olive oil
- ✓45 ml red wine vinegar
- ✓1 tsp dried oregano
- ✓1 clove garlic
- ✓0.5 tsp sea salt
- ✓0.3 tsp freshly cracked black pepper
仔细检查食谱的准确性。
说明
1
In a small glass bowl or measuring cup, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, minced garlic, sea salt, and black pepper until completely emulsified.
💡
提示:Letting the dressing sit while you chop veggies helps rehydrate the dried oregano and mellow the raw garlic flavor.
2
In a large mixing bowl, combine the drained chickpeas, dark red kidney beans, diced cucumber, diced bell pepper, chopped sun-dried tomatoes, halved olives, and minced red onion.
💡
提示:Ensure the beans are dried well so they absorb the dressing better instead of watering it down.
3
Pour the prepared vinaigrette over the bean and vegetable mixture. Toss thoroughly with a large spoon until everything is evenly coated.
4
Gently fold in the crumbled feta cheese and chopped flat-leaf parsley, taking care not to over-mix so the feta stays in distinct pieces.
💡
提示:If making this ahead of time, hold back half the feta and parsley to stir in right before serving for a fresher look.
5
Cover the bowl and refrigerate for at least 30 minutes before serving to allow the complex flavors to marry.
💡
提示:Give the salad one final toss before dishing it out, as the dressing will naturally settle at the bottom.
📝厨师备注
This salad keeps exceptionally well in an airtight container in the refrigerator for up to 4 to 5 days. For a vegan-friendly version, simply omit the feta cheese or swap it for a plant-based alternative.
bean salad
meal prep
no cook
high protein
mediterranean diet
gluten free
dense bean salad
mediterranean bean salad
healthy meal prep salad
Love this recipe?
Join Yumzy to create your own recipes, discover more delicious meals, and get personalized cooking assistance!
由YUMZY用户分享的食谱。请核实食谱、食材和烹饪时间。 了解更多: Terms of Service.