Mediterranean Dense Bean Salad with White Beans & Chickpeas

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This Mediterranean dense bean salad is hearty, high in fiber, and made entirely with no-cook ingredients. Plus, the combination of chickpeas and white beans makes it filling enough to be a full meal.

It holds up well in the fridge and tastes even better after the flavors have had time to settle. That makes it especially good for meal prep, packed lunches, or an easy option to keep on hand during the week.

vegan dense bean salad with white beans, chickpeas, vegan feta and more. — mediterranean vegan dense bean salad

Why You’ll Love This White Bean Salad

Even after 15 years of being vegan, I don’t always eat as many beans as I should. But this Mediterranean inspired dense bean salad makes it easy since it’s filling and packed with plant-based protein. Here are a few more reasons I love it:

Emily’s Recipe Notes:

Flavor: Herby, bright, lemony, fresh.
Texture: Creamy, crunchy, crisp.
Difficulty: Easy!
Time: About 20 minutes.

Ingredients

Ingredient Highlights & Some Swaps

White Beans & CHickpeas

White beans bring a creamy texture, while chickpeas add a firmer bite. Cannellini or navy beans both work well here.

I used canned beans here. If using ones with no sodium, be sure to adjust the salt in the recipe to taste.

CUcumber, Apple & CHerry Tomatoes

Cucumber adds a really nice crisp and cool texture. The apple adds sweetness and extra crunch. And cherry tomatoes bring color and lots of flavor. Feel free to add in other veggies you love like bell pepper!

Fresh Herbs

Mint, dill, and parsley are what give this Mediterranean bean salad its signature flavor. You can mix and match herbs but this is the combo I love the most. Just be sure to use around 1 cup of fresh chopped herbs total.

Homemade Lemon Dressing

The lemon dressing adds acidity, salt, and a citrusy tang. It soaks into the beans and ties everything together.

Vegan Feta Cheese

Salty, briny, and slightly creamy. You can use homemade or store-bought. If using store-bought, I recommend Violife.

How to Make The Vegan Dense Bean Salad

Exact ingredient quantities are in the recipe card below!

a small glass jar filled with homemade lemon dijon dressing.

Make the easy lemon dressing according to this recipe.

Dice the apples and the vegetables. Chop the herbs.

ingredients for the herby bean salad in a glass mixing bowl.

Add all the ingredients except the lemon dressing and vegan feta to a large bowl.

lemon dressing being poured on top of the tossed vegan dense bean salad with cucumbers and tomatoes.

Toss the salad with the lemon dressing. Sprinkle the vegan feta on top.

How to Serve the Bean Salad

Most often, I spoon this Mediterranean dense bean salad into warm flatbread or tuck it into a pita for lunch. The beans hold together well, and the dressing soaks into the bread without making it soggy.

It keeps well in the fridge for 3 to 4 days, and the flavor gets better after it rests for a few hours. The beans absorb the dressing, so it tastes more developed the next day.

a speckled plate with a Mediterranean inspired white bean salad tossed in lemon dessing. — the white bean salad with flatbread

Bean Salad FAQ

Can I use canned beans for this recipe?

Yes. Canned beans work well here and keep it simple. Just drain and rinse them thoroughly before mixing. I also recommend patting them dry.

Is dense bean salad healthy?

Yes. Beans are naturally high in fiber and plant-based protein, which makes this a filling option. It’s made with whole ingredients and an olive oil–based dressing.

How much protein is in this bean salad?

This recipe makes 4 smaller servings or 2 very large servings. A smaller serving has around 10 grams of protein and a larger serving has just over 20 grams of plant-based protein.