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Mediterranean Dense Bean Salad

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This vibrant and wholesome Mediterranean Dense Bean Salad includes delicious Medjool dates as an added natural sweetener. It is perfect for a light lunch or a side dish at your next gathering!

Recipe by @simplyhealthymama.

Ingredients

  • 1 cup chickpeas, rinsed and drained
  • 1 cup navy beans, canned, rinsed and drained
  • 1 yellow bell pepper, diced
  • 2 Persian cucumbers, diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/3 cup feta cheese, crumbled
  • 1/4 cup fresh Italian parsley, finely chopped
  • 1/4 cup Medjool dates, pitted and chopped
  • 1/4 red onion, finely diced
  • Dressing
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon pure honey
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste

Preparation

  1. In a large bowl, combine the dates, chickpeas, navy beans, cucumber, diced bell pepper, Kalamata olives, feta cheese, red onion, and parsley.
  2. In a small jar or bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, honey, oregano, salt, and pepper.
  3. Pour dressing over the salad. Toss gently to coat all the ingredients evenly.
  4. Allow salad to cool for at least 30 minutes in the refrigerator. Serve it cold or at room temperature.

*While Medjool dates are high in natural sugars, they are low on the glycemic index thanks to a balanced amount of soluble fiber. The complex carbohydrates found in Medjool dates are digested at a slower rate, making them a source of dietary fiber and releasing energy to the body over a longer period of time.

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