Name: Mediterranean Dense Bean Salad
Prep time: 20 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 15 oz can 3 bean Italian mix, drained and rinsed; ¼ cup roasted red peppers, chopped; ¼ cup kalamata olives, chopped; 3 tablespoons pepperoncini, chopped; 2 tablespoons shallot or red onion, finely diced; 1/3 cup feta cheese, crumbled; 1 tablespoon fresh dill, chopped; 3 tablespoons olive oil; 1½ tablespoons red wine vinegar; 1 tablespoon pepperoncini brine; 1 teaspoon dijon mustard; 1 small garlic clove, grated; 1 teaspoon lemon zest; ¼ teaspoon dried oregano; ¼ teaspoon black pepper; ¼ teaspoon kosher salt

Jump to Recipe·Print Recipe

Perfect for a summer meal prep lunch.

This Mediterranean Dense Bean Salad combines a three bean mix with roasted red peppers, kalamata olives, pepperoncini, feta, and a tangy homemade dressing for a salad that’s bright, briny, and packed with flavor (and fiber!). It comes together in less than 20 minutes, holds up great in the fridge, and tastes even better after it sits for a bit.

A mediterranean dense bean salad in a red and white bowl with a microplane grater and half a lemon.

Dense Bean Salads

I came across the concept of dense bean salads on TikTok several years back, and you may have too. Violet Witchel is the creator of the dense bean salad concept and wow has it been life changing for me!

My goal for several years has been to increase my fiber intake and this is the tastiest way I have found to do it. It also keeps you fuller and more satiated throughout the day unlike the traditional lettuce based salad.

This version is extra tangy and delicious, you’ll look forward to lunch more than ever.

A dense bean salad in a red and white bowl with a microplane grater and half a lemon with a blue spoon hanging off the side.

Ingredients

This bean salad uses a canned Italian three bean mix for an easy shortcut, then layers in roasted red peppers, kalamata olives, pepperoncini, and feta. Our homemade dressing combines olive oil, red wine vinegar, dijon mustard, lemon zest, and pepperoncini brine for the perfect balance of tangy and savory flavors. Dill tops it all off!

Salad Ingredients

bean mix – I aim for a 3 bean mix, but my favorite is the Italian bean medley from Delallo which I find at my local Sprouts, use what you have and like!
roasted red peppers – the jarred works great here
kalamata olives – I buy the sliced to make it easier
pepperoncini – a little spice kick
shallot – I often use shallot in salads to reduce the punchiness of a regular onion since it can be overpowering, but if you only have a red onion use a little of that
feta
dill – fresh dill, finely chopped

A can of beans, glass bowls of olives, shallot, pepperoncini, red peppers and a blue bowl of feta and dill.

Dressing Ingredients

olive oil – the base of our dressing
red wine vinegar – our acid
pepperonicini brine – adds extra flavor
dijon mustard
garlic – grated, so you’re not biting into a piece of garlic
lemon zest – don’t skip this, it really keeps everything bright!
dried oregano
black pepper – fresh cracked
kosher salt – I use Diamond Crystal in all my recipes

Glass bowls of red vinegar, pepperoncini brine, oregano, a whole lemon, olive oil, and a white bowl of dijon mustard.

How to Make Mediterranean Dense Bean Salad

Prep and Combine the Salad Base: Drain and rinse the beans, then add them to a large bowl with the roasted red peppers, olives, pepperoncini, and shallot.
Make the Dressing: Whisk together the olive oil, red wine vinegar, pepperoncini brine, dijon mustard, garlic, lemon zest, oregano, salt, and pepper.
Toss Everything Together: Pour the dressing over the bean mixture and gently toss until everything is evenly coated.
Finish with Feta and Dill: Add the dill and crumbled feta and lightly mix again.
Let it Marinate: Refrigerate the salad for at least 30 minutes before serving.

How to make images of whisking the dressing and combining all the ingredients in a bowl.

When to Serve Mediterranean Dense Bean Salad

This bean salad is the perfect fridge staple for the warmer spring and summer months. Plus there are so many variations you could make depending on your preferences. Serve it for:

Summer BBQs and cookouts
Pool days and beach weekends
Easy weekday lunches
Meal prep for the week
Spring and summer dinner parties
Alongside grilled dinners

This Cucumber Dill Salad is a hit too!

A Mediterranean dense bean salad in a red and white bowl with a blue spoon.

How to Make Mediterranean Dense Bean Salad Ahead of Time

This salad is perfect for making ahead since the flavors continue to develop as it sits in the fridge. Prepare the day before serving and store it covered in the refrigerator. For the best texture, wait to add the feta until shortly before serving.

Take the salad out of the fridge about 30 minutes before serving so the dressing settles. Give the salad a quick toss before serving to redistribute the dressing.

A Mediterranean dense bean salad in a red and white bowl with a blue spoon and a whole lemon.

Equipment I Use to Make Mediterranean Dense Bean Salad

Fun Speckled Mixing Bowls – Great light weight bowls for mixing just about everything
Microplane – to grate garlic and zest a lemon

Frequently Asked Questions

How long does Mediterranean bean salad last in the fridge?

Stored in an airtight container, it will stay fresh for about 3-4 days.

Can I use a different bean mixture?

Absolutely. Cannellini beans, chickpeas, or kidney beans all work well here.

Can I make this without feta?

Yes, simply leave it out.

The dressing solidified in the fridge, what do I do?

This happens with oil based dressings. Let it come up to room temperature for about 15-20 minutes and give it a toss to redistribute the dressing.