Description
A fresh and flavorful Mediterranean Black Bean Salad with herbs and feta, perfect for a quick, healthy meal.
Ingredients
Scale
- 1/2 cup (120g) black beans, rinsed and drained
- 1 cup (30g) arugula
- 1/4 cup (15g) parsley, chopped
- Handful of basil leaves, torn
- 2 tbsp (30g) crumbled feta cheese
- Handful of olives, pitted and chopped
- 1 garlic clove, minced
- 1 cup (150g) tomatoes, diced
- 1 tbsp (15ml) olive oil
- 1 scallion, chopped
- 1 tbsp (9g) sesame seeds, toasted
- 1 roasted green pepper, chopped
- 1 tbsp (15g) pickled jalapenos
- Salt, to taste
- Pepper, to taste
- Juice of 1 lemon
Instructions
- Prep Your Ingredients: Start by rinsing and draining the black beans until they are nice and clean. This helps to reduce excess sodium and keeps the flavor fresh. Be gentle to keep the beans intact to prevent them from becoming mushy.
- Chop the Veggies: Dice the roasted green pepper and any other vegetables you wish to include, like cucumber, into bite-sized pieces. The vivid colors and crisp texture will enhance the visual appeal and texture of the salad. Aim for uniform pieces for optimal mixing.
- Add Fresh Herbs: Toss in the diced basil and parsley into the bowl with your veggies. The herbal aroma will be refreshing. This step is crucial for flavor, so do not skip on the herbs.
- Crumble the Feta: Crumble the feta cheese into the mixture. Look for those delectable little cheese pieces to add creaminess and tang. Avoid breaking it up too much to retain some enjoyable chunks of feta.
- Mingle Everything Together: Gently mix all your ingredients in the bowl until they are well combined. The colors will blend beautifully, and the aroma will be inviting. Be careful not to over-mix to maintain the texture of the beans.
- Add Lemon & Season: Squeeze fresh lemon juice over the salad and sprinkle salt and pepper to taste. The zesty aroma will be appealing. This is where you can really elevate the flavor, so do not hesitate with the seasoning, but remain mindful if you are watching your salt intake.
- Chill and Serve: Let the salad chill in the fridge for a few minutes before serving. You’ll notice how the flavors meld together over that brief resting period. Though it is tempting to dive right in, a little patience rewards you with a tastier dish. Just avoid letting it sit too long, as you want those fresh herbs to maintain vibrancy.
Notes
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 2 days.
- Expert Tips: Ensure to rinse canned black beans thoroughly to keep your salad from becoming mushy and help maintain a pleasant texture. For a flavor boost if the salad seems bland, add a sprinkle of salt, extra herbs, or a splash of lemon juice. If you do not have parsley or basil, feel free to substitute with whatever fresh herbs you have on hand.
- Reheating Instructions: This salad is best served chilled and does not require reheating.
- Serving Suggestions: Serve with crusty bread for a complete meal. Pair with grilled chicken for added protein. Accompany with a light soup for a hearty lunch.
- Recipe Variations: To add more protein and texture, incorporate quinoa. Mix in avocado for creaminess. For extra crunch, consider adding roasted chickpeas.
- Ingredient Notes: Select fresh herbs for the best flavor. If unable to find feta cheese, goat cheese can be substituted, or omit it for a dairy-free version.
Nutrition
- Serving Size: 1 serving
- Calories: 245
- Sugar: 5g
- Sodium: 373mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 8mg