Mediterranean Bean Salad

Mediterranean foods are typically high in vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins like fish, healthy fats like olive oil, fresh herbs, and the occasional glass of red wine. It has also been the most widely researched style of eating and has shown to have heart health benefits.

There are so many reasons why beans are truly one of the best foods we can eat. They are a great source of plant based protein and complex carbohydrates. This means the carbohydrates are rich in fiber which is amazing for your gut health. Did you know that most Americans don’t meet their recommended 30g of daily fiber? Fiber is so important because it’s a prebiotic which helps to feed all the good bacteria in your gut! On top of all that goodness, legumes also contain iron, calcium, phosphorus, zinc, magnesium, and folate. Not to mention they are easy on your budget!

If you happen to be looking for a healthy work lunch, look no further! This lunch is super easy to whip up for the whole week ahead and is packed with nutrition to keep you satisfied.

Since this salad doesn’t contain any leafy greens like a typical salad, it doesn’t get soggy or wilted so you can dress the salad while you are preparing it and you won’t have to worry about it sitting in the fridge during the week. If anything, the veggies will marinate in the dressing making it tastier each day!

I recommend pairing this salad with some homemade hummus and pita for a complete and delicious mediterranean style lunch.

Serves 10

Ingredients for the Salad:

• 1 - 15 ounce can of chickpeas, drained and rinsed
• 15 ounce can of white beans, drained and rinsed
• 1/4 cup kalamata olives, halved and pitted
• 1/3 cup roasted red peppers, drained, chopped
• 1/2 of a small red onion, chopped
• 1 cup cherry tomatoes, halved
• 1 green bell pepper, seeds removed, diced
• 1/2 of an english cucumber, diced
• 1/2 cup crumbled feta cheese {optional}
• Handful of fresh parsley, chopped
• 4 green onions, chopped

Ingredients for the Dressing:

• 1/4 cup extra virgin olive oil
• 2 Tablespoons red wine vinegar
• 1 lemon, juiced
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1 teaspoon of oregano
• Crushed red pepper for extra spice

Directions:

1. Combine all ingredients in a large bowl.
2. Mix up the dressing ingredients in a liquid measuring cup or shake together in a mason jar.
3. Pour dressing over salad.
4. Mix well.
5. Enjoy immediately or store in the refrigerator for up to 4 days.

Nutrition Facts per Serving: 165 calories, 21g carbs, 4.5g fiber, 8g fat, 6g protein, 255mg sodium