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Zesty Mediterranean Double Bean Salad
Zesty Mediterranean Double Bean Salad
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20m
準備
6
份數
921
瀏覽量
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
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說明
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.
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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.
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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.
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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.
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提示:Give the salad one final toss before dishing it out, as the dressing will naturally settle at the bottom.
📝廚師備註
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
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