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Mediterranean dense bean salad with chickpeas, butter beans, and fried halloumi on a white plate

High-Protein Mediterranean Dense Bean Salad

5 from 2 votes
A Mediterranean dense bean salad with chickpeas, butter beans, roasted peppers, cucumber, olives, and fried halloumi in a garlicky lemon-oregano dressing that gets better every day. 20 minutes of prep, 30 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings : 6 servings

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Ingredients

For the Salad
  • 2 cans chickpeas, drained and rinsed
  • 1 can butter beans, drained and rinsed
  • 1 cups halved cherry tomatoes
  • 1 cups diced Persian or mini cucumbers
  • 1 diced yellow bell pepper
  • ½ cup diced jarred roasted red peppers
  • ½ cup roughly chopped artichoke hearts
  • ½ cup pitted Kalamata olives, halved
  • ½ cup finely diced red onion
  • 9 oz cubed halloumi
  • ½ cup chopped fresh parsley
  • ¼ cup chopped fresh oregano, or 1 tbsp dried oregano
  • ⅓ cup hemp hearts
For the Garlicky Lemon Dressing
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 lemon, juice & zest
  • 1 tbsp Dijon mustard
  • 3 garlic cloves, grated
  • ¼ tsp chili flakes, (optional)
  • ½ tsp salt
Start Cooking

Instructions
 

  1. Prep the beans. Drain and rinse 2 cans chickpeas and 1 can butter beans, then let them sit in the colander for a couple of minutes so any extra water drips off. Add to a large mixing bowl.
    Drained chickpeas and butter beans in a metal colander on a striped tea towel
  2. Fry the halloumi. Pat 9 oz cubed halloumi dry with a paper towel. Heat a nonstick skillet over medium-high heat (no oil needed, the halloumi releases its own fat as it cooks). Add the cubes in a single layer and cook for 1 to 2 minutes per side, turning to brown 2 to 3 sides until golden. Transfer to a plate and let cool.
    Cubed halloumi pan-fried until golden in a nonstick skillet
  3. Make the dressing. In a small bowl or jar, whisk together ¼ cup extra virgin olive oil, ¼ cup red wine vinegar, 1 lemon, juice & zest, 1 tbsp Dijon mustard, 3 garlic cloves (grated), ¼ tsp chili flakes (if using), and ½ tsp salt. Set aside while you prep the salad.
    Garlicky lemon dressing with chili flakes in a glass jar
  4. Add the produce. To the bowl with the beans, add 1 cups halved cherry tomatoes, 1 cups diced Persian or mini cucumbers, 1 diced yellow bell pepper, ½ cup diced jarred roasted red peppers, ½ cup roughly chopped artichoke hearts, ½ cup pitted Kalamata olives (halved), and ½ cup finely diced red onion.
    Mix in ½ cup chopped fresh parsley, ¼ cup chopped fresh oregano, and ⅓ cup hemp hearts.
    Chopped vegetables and beans arranged in a large metal bowl for Mediterranean dense bean salad
  5. Dress and toss. Pour the dressing over the salad and toss gently until everything is evenly coated.
    For the best flavor, cover and chill for at least 30 minutes before serving. It tastes even better on day two and three.
  6. Top and serve. Divide the salad into bowls (or meal prep containers) and top each portion with the fried halloumi cubes right before eating. Serve the halloumi cold, at room temp, or quickly reheated in a dry skillet for 1 to 2 minutes.
    Two plates of Mediterranean dense bean salad topped with fried halloumi cubes

Nutrition

Calories: 557kcalCarbohydrates: 45gProtein: 30gFat: 31gSaturated Fat: 10gPolyunsaturated Fat: 7gMonounsaturated Fat: 12gSodium: 1536mgPotassium: 820mgFiber: 15gSugar: 5gVitamin A: 1016IUVitamin C: 69mgCalcium: 576mgIron: 7mg

Notes

  • Drain the beans well. Letting the beans sit in the colander for a couple of minutes after rinsing keeps the salad from getting watery.
  • Grate the garlic, don't mince. Grating the garlic intensifies the flavor and disperses it evenly through the whole salad.
  • Hemp heart swaps. No hemp hearts? Just skip it. They are healthy fats and an extra boost of protein, but are not necessary for flavor.
  • Fresh herb swaps. No fresh oregano? Use 1 tablespoon dried, or sub fresh basil, dill, or mint.