Mediterranean Dense Bean Salad with Lemon Tahini Dressing

If you’re looking for a salad that’s vibrant, protein-packed, and satisfying enough to be a full meal, this Mediterranean dense bean salad checks every box. With beans, crisp vegetables, salty feta cheese, and a creamy lemon-tahini dressing, it’s the kind of dish that makes you feel good from the inside out.

Perfect for meal prep, summer parties, or a quick weeknight dinner, this salad is dense in all the right ways—fiber, flavor, and freshness.

Why You’ll Love This Salad

This isn’t your average lettuce-and-dressing situation. It’s hearty, herby, and holds up beautifully in the fridge for days. With ingredients like chickpeas, kidney beans, cucumber, and tangy feta, it’s got that classic Mediterranean flavor with a satisfying twist.

Ingredients

For the Salad:

• 15 oz. can red kidney beans, drained and rinsed

• 15 oz. can garbanzo beans (chickpeas), drained and rinsed

• 1 English cucumber, diced

• 1 cup cherry tomatoes, halved

• 1 cup red onion, diced

• 1 cup crumbled feta (or whatever amount your heart desires)

• ¼ cup fresh dill weed, chopped

• Dried oregano, to taste

✅ Tip: Rinse the beans thoroughly to reduce excess sodium and give the salad a cleaner flavor.

For the Creamy Tahini Dressing:

• ½ cup tahini (about 120 g)

• ¼ cup fresh lemon juice (60 mL)

• 2 cloves garlic, minced

• 2 tsp Dijon mustard

• ½ tsp salt (adjust to taste)

• ¼ to ½ cup cold water (depending on desired consistency)

To Make the Dressing:

Add the tahini, lemon juice, garlic, mustard, salt, and water to a blender. Blend until smooth and creamy. Start with ¼ cup of water and add more as needed for pourable consistency.

How to Make It

1. Prep Your Veggies and Beans: Dice the cucumber, halve the cherry tomatoes, and chop the onion and herbs. Rinse those beans!

2. Mix the Salad Base:In a large bowl, combine the beans, cucumber, tomatoes, onion, dill, and oregano. Gently toss to mix.

3. Add the Cheese:Fold in the crumbled feta for that creamy, salty bite.

4. Dress It Up:Pour your tahini dressing over the salad and toss until everything is evenly coated.

5. Chill and Serve:Let the salad sit for 15–30 minutes in the fridge to allow the flavors to meld. It gets even better the next day!

   
   

   

Serving Suggestions

• Amazing alone!

• Add grilled chicken or salmon for a high-protein dinner.

• Scoop it up with pita chips as a crowd-pleasing appetizer.

Storage Tips

Store in an airtight container in the fridge for up to 4 days. The tahini dressing keeps things creamy without wilting the veggies too quickly—making it ideal for meal prep.

Final Thoughts

This Mediterranean bean salad is everything you want in a wholesome meal: colorful, filling, and full of bold flavors. Whether you serve it at a backyard barbecue or pack it for weekday lunches, it’s guaranteed to be a hit.