Description
Baked Feta & Bean Salad is a vibrant and wholesome Mediterranean-inspired dish combining creamy baked feta, mixed beans, and fresh vegetables. This easy-to-make salad balances tangy, savory, and fresh flavors, making it a perfect light lunch, colorful side, or a show-stopping main. It offers a nutritious, protein-packed, and fiber-rich option suitable for any season, served warm or chilled.
Ingredients
Scale
Cheese
- 1 block of feta cheese (about 200g)
Beans
- 1 cup canned chickpeas, drained and rinsed
- 1 cup canned cannellini beans, drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
Vegetables
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
Flavorings & Dressing
- 3 tablespoons extra virgin olive oil, plus extra for drizzling
- 1 tablespoon fresh lemon juice
- 1 clove garlic, minced
- 2 tablespoons fresh parsley or dill, chopped
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the feta for baking: Place the block of feta in a small baking dish. Drizzle generously with olive oil and sprinkle with minced garlic. Bake in a preheated oven at 400°F (200°C) for about 15 minutes, until the edges are golden and the cheese softens.
- Prep the vegetables and beans: While the feta is baking, halve the cherry tomatoes, thinly slice the red onion, and rinse the mixed beans under cold water to ensure freshness and crispness.
- Combine the salad ingredients: In a large bowl, mix the rinsed beans, cherry tomatoes, and sliced red onion. Add the chopped fresh herbs, lemon juice, salt, and pepper. Toss gently but thoroughly to combine the flavors.
- Mix in the baked feta: Remove the feta from the oven and, while still warm, carefully crumble it into the bean and vegetable mixture allowing the flavors to meld beautifully.
- Final drizzle and serve: Drizzle the salad with extra high-quality olive oil and sprinkle additional fresh herbs for freshness and an appealing presentation. Serve immediately or chilled.
Notes
- Use good quality, firm feta cheese that softens yet retains texture when baked.
- Do not overbake the feta; watch to prevent it from drying out or browning excessively.
- Drain beans thoroughly to avoid diluting the dressing and altering salad texture.
- Add fresh parsley or dill just before serving for optimal aroma and brightness.
- Serve the salad promptly for best flavor, ideally while the feta is still slightly warm.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 3g
- Sodium: 520mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 7g
- Protein: 14g
- Cholesterol: 25mg
Keywords: baked feta salad, bean salad, Mediterranean salad, healthy salad, vegetarian, gluten free, easy lunch
