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Mediterranean dense bean salad vegan and gluten free tiktok recipes

Mediterranean Dense Bean Summer Salad

Justine Colbert
Print Recipe Pin Recipe
Course Appetizer, Main Course, Side Dish
Cuisine American, greek, Mediterranean
Servings 2 people

Ingredients
  

  • 1 head of corn steamed or grilled
  • 1 medium zucchini roasted
  • 1 cup cherry tomatoes halved
  • 1/3 cup red onion thinly sliced
  • 8 Kalamata olives seedless and chopped
  • 1 Persian cucumber diced (sub 1/2 regular cucumber)
  • 1 15 oz. can chickpeas
  • 1 15 oz. can white beans aka cannellini beans
  • 1/3 cup vegan feta crumbled
  • 1/2 cup walnuts sub 1/4 cup pumpkin seeds
  • 1 avocado diced (optional)

Cumin Tahini Dressing:

  • 2 tbsp runny tahini
  • 1 lemon juiced
  • 1 tsp dried oregano
  • 1/4 tsp cumin
  • 1 small handful parsley chopped
  • 1/4 tsp sea salt
  • 1 tsp extra virgin olive oil
  • 1-2 tbsp filtered water to thin the dressing
  • Chili flakes or cayanne optional, to taste

Instructions
 

Steam the Corn:

  • Prepare the Corn: Shuck the corn and remove all the silk.
  • Steam the Corn: In a large pot, bring about an inch of water to a boil. Place a steamer basket over the boiling water, and add the corn. Cover the pot and steam the corn for about 7-10 minutes until tender.
  • Cool and Cut: Once steamed, let the corn cool slightly, then cut the kernels off the cob and set aside.

Roast the Zucchini:

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare the Zucchini: Wash the zucchini and slice it into thin rounds or half-moons. Toss the zucchini slices in a bowl with a drizzle of avocado oil, a pinch of sea salt, and freshly ground black pepper.
  • Roast the Zucchini: Spread the zucchini slices in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 15-20 minutes, flipping halfway through, until the zucchini is golden brown and tender.

Prepare the Salad:

  • Combine the Beans and Vegetables: In a large mixing bowl, combine the steamed corn kernels, roasted zucchini, halved cherry tomatoes, sliced red onion, diced cucumber, and chopped Kalamata olives. Rinse and drain the chickpeas and cannellini beans, then add them to the bowl.
  • Add the Extras: Stir in the crumbled vegan feta, walnuts or pumpkin seeds, and diced avocado (if using).

Make the Cumin Tahini Dressing:

  • Mix the Ingredients: In a small bowl, whisk together the lemon juice, runny tahini, dried oregano, cumin, sea salt, and extra virgin olive oil.
    Add 1-2 tablespoons of water to thin the dressing to your desired consistency.
  • Stir in the chopped parsley and a pinch of chili flakes for an extra kick.
  • Drizzle the Cumin Tahini Dressing over the salad and mix everything together until well combined.
  • Serve and Enjoy: Serve the salad immediately or refrigerate it in an airtight container for up to 4 days, making it a perfect option for meal prep.
Keyword bean, corn, dense bean salad, healthy salad, summer, vegan, zucchini