Marry Me Dense Bean Salad

Why you’ll love this recipe

• Packed with flavour from sun-dried tomatoes, feta, and parmesan
• High in plant-based protein and fibre
• Perfect for meal prep - it tastes better over time
• Quick and easy, with minimal cooking required
• Customisable with whatever veggies or beans you have on hand

Is This Recipe Healthy?

Yes - this salad is a great balance of nutrients. Beans provide plant-based protein and fibre, which help keep you full and support digestion. The vegetables add vitamins, antioxidants, and freshness, while the yoghurt-based dressing offers creaminess with less fat than traditional dressings. Cheese adds calcium and richness, and overall, it’s a well-rounded, satisfying dish that fits easily into a balanced diet.

Key tips / guidance

• Rinse and drain your beans well to avoid excess salt and improve texture
• Finely chop the onion for better distribution and milder flavour
• Adjust the dressing consistency with water gradually - it should be pourable but not too thin
• Taste and adjust seasoning after combining, as feta and parmesan add saltiness

Ingredients

For the salad

Beans (such as chickpeas and green lentils)

Bell pepper

Cherry tomatoes

Sun-dried tomatoes

Red onion

Parmesan

Feta

Fresh basil (optional)

Salt and pepper

For the dressing

Greek yoghurt

Sun-dried tomatoes

Smoked paprika

Red or white wine vinegar

Garlic (optional)

Water

Step by step instructions

Prepare the salad

Add all the salad ingredients to a large mixing bowl. Toss everything together until evenly combined. Season with salt and pepper to taste.

Make the dressing

Blend the yoghurt, sun-dried tomatoes, smoked paprika, vinegar, and garlic (if using) until smooth. Gradually add water until the dressing reaches a pourable consistency. If you don’t have a blender, finely chop the tomatoes and mix everything thoroughly by hand.

Combine everything

Pour the dressing over the salad and toss well so everything is evenly coated.

Let it sit (optional but recommended)

Allow the salad to rest for 15–30 minutes before serving so the flavours can develop.

Store

Transfer leftovers to an airtight container and refrigerate.

Substitutions

• Swap chickpeas or lentils for butter beans, cannellini beans, or black beans
• Use goat cheese instead of feta for a creamier texture
• Replace parmesan with a vegetarian hard cheese if needed
• Add spinach, cucumber, or olives for extra variety
• Use dairy-free yoghurt for a vegan-friendly dressing

How to prep recipe ahead of time

This salad is ideal for prepping in advance. The flavours deepen over time, making it even more delicious the next day.

How to store/use leftovers

Store in an airtight container in the fridge for up to 4–5 days. Give it a quick stir before serving, and add a splash of water or extra yoghurt if the dressing thickens. Leftovers can also be used as a filling for wraps, added to grain bowls, or served on toast.

What to eat with

• Warm flatbread or pita
• Grilled chicken or fish
• Roasted vegetables
• Quinoa or couscous
• As part of a mezze-style spread

salad | high-protein | vegetarian | beans

Marry Me Dense Bean Salad

serves:3

prep time:15 mins

cook time:0 mins

Print Recipe

Ingredients

Method

1. Prepare the salad: Add all salad ingredients to a large bowl and toss well. Season with salt and pepper to taste.
2. Make the dressing: Combine the dressing ingredients (apart from the water) in a blender and blitz until smooth. Add about 1-3 tbsp of water so the dressing is a pourable consistency. If you don’t have a blender, you can mix everything in a bowl - just finely chop the sun-dried tomatoes and crush the garlic (if using).
3. Drizzle the dressing over the salad and toss thoroughly to coat. This salad keeps well in the fridge for up to 4–5 days.