📝 About This Recipe
A vibrant celebration of the ancient Mediterranean snack, this salad transforms the firm, buttery lupini bean into a sophisticated centerpiece. Bursting with the punch of raw garlic, zesty lemon, and fresh garden herbs, it offers a unique textural experience that is both crunchy and creamy. This protein-packed legume salad is a staple of Italian and Portuguese coastal tables, perfect for those who crave a refreshing yet satisfying plant-based dish.
🥗 Ingredients
The Beans
- 2 cups Lupini beans (cooked and peeled, or jarred in brine)
The Aromatics & Vegetables
- 3 pieces Garlic cloves (very finely minced or pressed into a paste)
- 1/2 cup Red onion (finely diced)
- 1 cup English cucumber (quartered and sliced)
- 1 cup Cherry tomatoes (halved)
- 1/2 cup Red bell pepper (finely chopped)
- 1/2 cup Fresh flat-leaf parsley (roughly chopped)
- 2 tablespoons Fresh mint leaves (thinly sliced into ribbons)
The Dressing & Seasoning
- 1/4 cup Extra virgin olive oil (high quality, cold-pressed)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Lemon zest (finely grated)
- 1 tablespoon Red wine vinegar (for a sharp acidic backnote)
- 1 teaspoon Dried oregano (preferably Sicilian or Greek)
- 1/4 teaspoon Red pepper flakes (optional for a subtle heat)
- 1/2 teaspoon Flaky sea salt (to taste)
- 1/4 teaspoon Black pepper (freshly cracked)
👨🍳 Instructions
-
1
If using jarred lupini beans, drain them into a colander and rinse thoroughly under cold running water for 2 minutes to remove excess salt from the brine.
-
2
Peel the beans if they still have their skins. To do this, gently pinch each bean between your thumb and index finger; the skin should split and the smooth yellow bean will pop right out. Discard the skins.
-
3
Place the peeled lupini beans in a large mixing bowl and set aside.
-
4
In a small ramekin, combine the minced garlic with a pinch of salt. Use the back of a spoon to mash the garlic into a smooth paste; this ensures the garlic flavor distributes evenly without biting into large raw chunks.
-
5
In a separate small bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, red wine vinegar, dried oregano, and the garlic paste until emulsified.
-
6
Pour half of the dressing over the lupini beans and toss well. Let the beans marinate at room temperature for 10 minutes; this allows the garlic to infuse into the beans' dense texture.
-
7
While the beans marinate, prep your vegetables: dice the red onion, slice the cucumber, halve the tomatoes, and chop the bell pepper.
-
8
Add the prepared vegetables to the bowl with the marinated beans.
-
9
Add the freshly chopped parsley and mint to the mixture.
-
10
Drizzle the remaining dressing over the salad and toss gently with a large spoon or clean hands to ensure every ingredient is coated.
-
11
Taste the salad. Add the red pepper flakes, flaky sea salt, and freshly cracked black pepper as needed.
-
12
For the best flavor, cover the bowl and refrigerate for at least 30 minutes before serving, allowing the juices from the tomatoes and cucumbers to mingle with the dressing.
-
13
Give the salad one final toss before transferring to a serving platter, ensuring the garlic-heavy dressing from the bottom of the bowl is redistributed.
💡 Chef's Tips
Always peel the lupini beans; while the skins are edible, they can be tough and slightly bitter, detracting from the salad's elegance. If the raw red onion is too sharp for your taste, soak the diced pieces in ice water for 10 minutes, then drain and dry before adding to the salad. Use the highest quality olive oil you have, as it acts as a primary flavor component alongside the garlic. Lupini beans are naturally very salty from the brining process, so be conservative with added salt until you've tasted the final assembled dish. This salad actually tastes better the next day, making it an excellent candidate for meal prep or advanced party planning.
🍽️ Serving Suggestions
Serve alongside grilled lamb chops or roasted chicken to balance the richness of the meat. Pair with a crisp, dry white wine like a Portuguese Vinho Verde or an Italian Vermentino. Scoop the salad onto toasted ciabatta or pita bread for a crunchy, flavorful bruschetta-style appetizer. Add a crumble of salty Feta cheese or a few Kalamata olives for an extra Mediterranean punch. Serve as part of a Mezze platter with hummus, tzatziki, and warm flatbread.