Cool, Crisp & Creamy Mediterranean Tzatziki Dense Bean Salad Recipe (High-Protein, High-Fiber) by Elisa Schmitz
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Looking to add more fiber and protein to your diet, deliciously? Look no further than dense bean salad recipes. Specifically, this cool, crisp and creamy Mediterranean tzatziki dense bean salad recipe is absolutely delicious. It packs a big punch of protein and fiber, making it as nutritious as it is delicious. This dense bean salad is my new favorite addition to a healthier Mediterranean Diet.
The flavorful salad is simple and satisfying. The creamy tzatziki dressing is cool and tangy, and it offers the health benefits of Greek yogurt, the health benefits of garlic and the health benefits of lemon. The chickpeas (check out the health benefits of chickpeas) and great northern beans (learn about the health benefits of white beans) make up the dense bean portion of the salad, while the cucumbers, bell peppers, tomatoes, green onions and dill add fresh flavor and nutrition. Learn about the health benefits of bell peppers, the health benefits of tomatoes, the health benefits of scallions and the health benefits of dill.
This easy bean and cucumber salad recipe is ready in only about 15 minutes, making it a wonderful lunch salad or anytime dinner. To make this tasty Mediterranean recipe, here are the gluten-free ingredients you'll need: plain Greek yogurt, garlic, extra virgin olive oil, honey, lemon juice, chickpeas, great northern beans, cucumbers, yellow bell peppers, tomatoes, green onions and fresh dill. The feta cheese is optional, and you can garnish with additional fresh herbs, if you like. Combine the dressing ingredients first, then add the salad ingredients and toss everything together. So easy and delicious.
Serve this cool, crisp and creamy tzatziki dense bean salad as a hearty lunch, a simple vegetarian dinner, or as a refreshing side dish for just about any meal. We enjoyed it with some fresh-baked bread. It's a perfect choice for summer picnics or potlucks.
Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 8
Ingredients
The Dressing
- 1 cup plain Greek yogurt
- 1 clove garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 teaspoons honey
- 2 tablespoons lemon juice (the juice of about 1 small lemon)
- salt and pepper, to taste (optional, but I used about 1/3 teaspoon of each)
The Salad
- 30 ounces (2 cans) chickpeas, drained and rinsed
- 15 ounces (1 can) great northern beans (or other white beans), drained and rinsed
- 1 1/2 cups Persian cucumbers, diced
- 1 cup yellow bell peppers (or other color bell peppers), diced
- 4 green onions (scallions), diced
- 2 tablespoons fresh dill, diced
- 1 cup tomatoes, diced
- 8 ounces feta cheese, crumbled (optional)
- salt and pepper, to taste (optional, but I used about 1/3 teaspoon of each)
- fresh dill, parsley or mint, for garnish (optional)
Here's how to make it:
- In a large mixing bowl, add the Greek yogurt, garlic, olive oil, honey and lemon juice. Season with salt and pepper, to taste, if desired. Whisk to combine. Taste to see if you'd like to add more of any of the ingredients.
- Add the chickpeas, white beans, cucumbers, bell peppers, scallions and dill. Season with salt and pepper, to taste, if desired.
- Toss to combine. (I used great northern beans, but you could use other white beans, if you like. I used yellow bell pepper, but you can use any color bell pepper you prefer.)
- Fold in the tomatoes, and the feta cheese, if using.
- Transfer to a serving bowl, or to individual bowls or plates. Garnish with additional fresh herbs, if desired, and serve.
- Store leftover salad in an airtight container in the refrigerator.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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