Dense Bean Salad with Feta and Red Onion

Name: Dense Bean Salad with Feta and Red Onion
Total time: 15 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Canned white beans — 80 g; Canned red beans — 80 g; Cucumbers — 80 g; Bell peppers — 60 g; Red onion — 25 g; Parsley — 10 g; Feta or brined cheese — 40 g; Olive oil — 12 ml; Apple cider vinegar — 12 ml; Dijon mustard — 4 g; Garlic — 2 g; Dried oregano — 1 g; Salt — 1 g

Two kinds of beans, finely diced vegetables and feta in a dressing of mustard and apple cider vinegar. It needs 20 minutes to take up the dressing and tastes better the next day, so it suits a packed lunch.

Time: 15 min
Serving: 430 kcal
Ingredients: ≈ $2.07
Protein: 19 g

Healthy Salad Meat-free Quick No cooking

Dense Bean Salad with Feta and Red Onion

Ingredients

1 Canned white beanspack 400 g ≈ $1.00 80 g
2 Canned red beanspack 400 g ≈ $1.10 80 g
3 Cucumbers≈ $3.67 per kg 80 g
4 Bell peppers≈ $6.00 per kg 60 g
5 Red onion≈ $3.00 per kg 25 g
6 Parsleypack 50 g ≈ $1.50 10 g
7 Feta or brined cheesepack 200 g ≈ $3.00 40 g
8 Olive oil 12 ml
9 Apple cider vinegar 12 ml
10 Dijon mustard 4 g
11 Garlic≈ $10.00 per kg 2 g
12 Dried oregano 1 g
13 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Rinse both beans under cold water and drain well.
Cube cucumber³ and bell⁴ pepper into ½-inch pieces, finely dice red⁵ onion, chop parsley⁶, and crumble feta⁷.
Whisk together olive oil, apple cider vinegar, mustard, minced garlic¹¹, oregano, and a pinch of salt for the dressing.
Combine beans, vegetables, onion, and parsley⁶, then toss with the dressing. Fold in feta⁷ last to keep it intact.
Chill for 20 minutes to let flavors meld. Keeps in an airtight container for 3 days.

Tips

Why it works: The salad needs 20 minutes in the fridge: the beans and the small-cut vegetables take up the dressing and the flavor evens out.
Substitutions: Use canned chickpeas, 80 g, instead of white beans. Brynza or a chopped boiled egg can replace the feta.
Common mistakes: The salad turns watery when the beans are not drained well after rinsing. Let them stand in the colander for 5 minutes.
Storing and reheating: Keeps up to 3 days in a closed container and tastes better on day two. No reheating, eat it cold.
Serve with: Take it for lunch with a slice of bread, or serve it as a side for roast chicken.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	430 kcal	21%
Protein	19 g	26%
Fat	22 g	31%
Carbs	39 g	15%
Per 100 g	106 kcal

Cost

≈ $2.07per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is feta or brined cheese.