Protein-Packed Mediterranean White Bean Salad

September 3, 2019
By Carrie Weldy

Yes, you can make a delicious Mediterranean salad without feta. The tangy, briny flavor typically provided by feta cheese is replicated in the dairy-free dressing, so you won’t miss a thing (except for the cholesterol and trans fat found in cheese). Great for a quick lunch or a side dish at dinner, this hearty, protein-packed salad will become a staple in your weekly recipe rotation. 

Ingredients

For the salad
|1 (15oz) can white beans, drained, reserve the liquid for the dressing, and rinsed
1 cucumber, diced
1 tomato, diced
1 red bell pepper, diced
1 cup green beans, cut in 1-inch pieces
¼ cup Kalamata olives (pitted), chopped

For the dressing
¼ cup liquid from the beans
2 tablespoons hemp seeds
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 clove garlic
½ teaspoon capers
1 teaspoon dried oregano
Salt & black pepper, to taste.

Instructions

1. Evenly toss all salad ingredients in a large bowl.

2. To make the dressing, blend all dressing ingredients in a blender until smooth. Taste and add more salt or pepper if preferred.

3. Pour dressing over the salad and mix. Serve as is or on a bed of greens. Can also be made ahead and chilled for a few hours. 

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