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This Dense Bean Salad Recipe is inspired by the refreshing flavors of a classic Greek maroulasalata recipe. Hearty and filling, it’s tangy, herbaceous, and refreshing, making it perfect for warm weather!
A quick and easy side dish or main course, this bean salad is naturally gluten-free, nut-free, and vegetarian, and can be made dairy-free, too.
Maroulasalata-Inspired Dense Bean Salad
Dense bean salads went viral online at one point, and for good reason! Simple to make, they’re flavorful, hearty, and can easily be adjusted to suit any dietary needs or flavor preferences.
Clearly, I’m a big fan, but I decided to spruce the original recipe up a bit and added a maroulasalata-inspired twist. Think of it kind of like a combination between a maroulasalata salad and my Greek three bean salad. If you’re unfamiliar, a maroulasalata salad is a traditional Greek lettuce salad made with Romaine lettuce, fresh herbs, and feta cheese tossed with a light dressing. Crisp and bright with notes of salty, tangy cheese, it’s unbelievably delicious!
So, I infused my bean salad with all the same flavors. However, because it features a base of beans instead of lettuce, it packs in lots of fiber and plant-based protein, which makes it super filling. As a result, it makes for an excellent side dish but is hearty enough for a main course, too. My family and I love it, and I guarantee it will become a summer staple you’ll make again and again!
Ingredients Needed and Substitutions
*Scroll down to the recipe card for the full recipe and ingredient list, instructions, and nutrition information, including calories, carbohydrates, protein, fats, sodium, etc.
- Beans: I use a combination of chickpeas and cannellini beans.
- Cucumbers: I recommend using Persian cucumbers or English cucumbers because they have fewer seeds and a thinner skin.
- Scallions: These add a mild, oniony flavor.
- Fresh Herbs: Fresh dill and fresh parsley create a bright, herbaceous, peppery taste.
- Lemon: I include lemon zest in the salad and use lemon juice in the dressing, infusing the entire dish with a bright, citrusy taste.
- Feta: This adds a savory, salty flavor and creamy consistency. Feel free to substitute any cheese you like best.
- Olive Oil: This forms the base of the dressing, creating a smooth consistency and adding rich, peppery notes. I don’t recommend substituting any other oil, like avocado oil, or the flavor won’t be the same!
How to Make A Maroulasalata Dense Bean Salad Recipe
- Combine: Add all the salad ingredients to a large bowl and gently toss to combine.
- Dress: Add the olive oil, lemon juice, salt, and pepper.
- Serve: Toss to combine and coat the ingredients, and enjoy!
Possible Variations
- Use black beans, pinto beans, or kidney beans instead of chickpeas or cannellini beans.
- Add protein such as grilled chimichurri chicken, shrimp, or air fryer steak.
- Include extra fresh veggies like grilled corn, zucchini, cherry tomatoes, red onion, bell peppers, shredded carrots, or artichoke hearts.
- Swap the feta with mozzarella pearls or goat cheese.
- Include grains like quinoa, white rice, or coconut rice.
- Add spice with jalapeños or red pepper flakes.
- Swap the herbs with fresh basil, oregano, or even Italian seasoning.
- Enhance the texture with avocado, crispy chickpeas, nuts, seeds, or Kalamata olives.
- Add a touch of sweetness with a drizzle of honey or maple syrup.
FAQs
You can easily enjoy this recipe on its own or topped with protein. Or, serve it in a pita wrap, over salad greens, or as a dip with pita chips.
Yes, you can store this recipe in an airtight container in the fridge for up to 3-5 days. I love to prepare a large batch for meal prep!
More Hearty Salads
- Greek Lentil Salad
- Mexican Street Corn Salad
- Gluten-Free BLT Pasta Salad
- Apple, Sweet Potato, and Kale Quinoa Salad
Watch The Video:
Maroulasalata-Inspired Dense Bean Salad Recipe
Ingredients
- 1 (15 ounce) can chickpeas drained and rinsed
- 1 (15 ounce) can cannelini beans drained and rinsed
- 5 persian cucumbers diced
- 1 cup scallions finely sliced
- 1/4 cup dill
- 1/4 cup parsley
- Lemon zest from 2 lemons
- 1 cup (8 ounces) feta crumbled
- 1/4 cup olive oil
- Juice from 1 lemon
- 1 tsp salt
- 1 tsp black pepper
Instructions
- In large bowl, combine the chickpeas, cannelini beans, cucumbers, scallions, dill, parsley, lemon zest, and feta.1 (15 ounce) can chickpeas, 1 (15 ounce) can cannelini beans, 5 persian cucumbers, 1 cup scallions, 1/4 cup dill, 1/4 cup parsley, Lemon zest from 2 lemons, 1 cup (8 ounces) feta
- Add the olive oil, lemon juice, salt, and pepper.1/4 cup olive oil, Juice from 1 lemon, 1 tsp salt, 1 tsp black pepper
- Toss and serve.
I am OBSESSED with this salad! Since discovering 2.5 months ago, I have made every other week since! It is so fresh and so delicious!
I come back to this salad almost every single time I’m craving something super refreshing and healthy. It is the perfect balance of delicate herbaceous notes offset by the filling beans and salty feta. Lemon zest is a heavenly final touch. There has been days where I made a gigantic batch and just eat a bowl everyday for the week. I love this salad so much. Thank u lawd for this recipe
So good! Will cut the salt in half, but will absolutely make again.
We’ve updated on our end! Thanks for calling that out again.
Love the idea but the salt is out of control… I just made it per the recipe and it’s hard for me to eat. I’d make it with HALF the feta and no added salt, 2 tsp of salt is crazy for 4 servings!
We’ve updated it on our end, cut it in half! Thanks for pointing that out.
Delicious! Quick to put together for lunches and refreshing to eat. I often can’t find fresh dill so added dry dill to the lemon juice to infuse and rehydrate while I did everything else. The lemon zest brings a lot of brightness to the flavor. Great fiber and protein ratios.
Is the sodium mg. Correct, seems like a Lot for a healthy dish.
updated, thank you!
This is so delicious and easy to put together. I made it for lunches last week and am already making it again for Memorial Day tomorrow. Definitely a winner!