Description
This refreshing, no-cook salad keeps the vibrant soul of the Middle Eastern original but swaps starchy white beans for keto-friendly Lupini beans. The result is a texturally satisfying, high-fiber, low-carb meal boosted with creamy avocado and tangy feta.
Ingredients
Scale
Produce
- 2 large avocados, halved and cut into thin slices (approx. 400g total flesh)
- 4 Persian cucumbers (or 1 English cucumber), diced into 1/2-inch cubes (about 250g)
- 2 cups cherry tomatoes, halved (about 300g)
- 1 small red onion, finely chopped (about 1/2 cup or 80g)
- 1 bunch flat-leaf parsley (Italian parsley), leaves chopped (approx. 1/2 cup packed)
- 1 bunch fresh mint leaves, thinly sliced (approx. 1/2 cup packed)
Protein & Dairy
- 1 jar (16 oz) ready-to-eat Lupini beans, rinsed and peeled (approx. 1.5 cups or 250g edible portion)
- 1/3 cup crumbled feta cheese (about 50g)
Dressing & Seasonings
- 1/3 cup extra virgin olive oil (80 ml)
- 3 tbsp freshly squeezed lemon juice (45 ml)
- 1 tbsp ground sumac, plus extra for garnish
- 1 tsp kosher salt (divided usage)
- 1/2 tsp freshly cracked black pepper
Instructions
- Macerate the onions: In a small mixing bowl, combine the chopped red onion, sumac, lemon juice, and 1/2 tsp of the kosher salt. Toss to coat and set aside for at least 10 minutes. Chef’s Tip: This essential step softens the onion’s texture and removes its harsh raw bite.
- Season the tomatoes: While the onions rest, place the halved cherry tomatoes in a colander or separate bowl and sprinkle with a pinch of the remaining salt. Let them sit briefly to heighten their natural sweetness.
- Prepare the base: In a large salad bowl, combine the Lupini beans, diced cucumbers, chopped parsley, and sliced mint.
- Assemble and dress: Add the seasoned tomatoes and the macerated onion mixture (including all the pink juices from the bottom of the bowl) to the large salad bowl. Pour over the extra virgin olive oil and season with the remaining salt and black pepper.
- Toss: Mix gently but thoroughly to ensure the dressing coats every bean and vegetable.
- Serve: Divide the salad into four serving bowls. Top each portion evenly with the sliced avocado and crumbled feta. Finish with a final dusting of sumac and serve immediately.
Notes
- The “Bean” Swap: Lupini beans (often found in jars in the Italian or pickle aisle) are the closest visual match to cannellini beans but have significantly fewer carbs. Black Soybeans (canned) are another excellent keto substitute with a soft texture, though they will change the color of the salad to dark black.
- Peeling Lupini: Many jarred Lupini beans come with a tough outer skin. To eat, simply pinch the bean to pop the inner kernel out and discard the skin. It takes a few minutes but improves the texture significantly.
- Allergy Alert: This recipe contains Dairy (Feta) and Legumes (Lupini). Note: Lupini beans are related to peanuts; those with peanut allergies should exercise caution.
Nutritional Information (Per Serving)
- Calories: 445 kcal
- Total Fat: 38g
- Saturated Fat: 7g
- Cholesterol: 11mg
- Sodium: 780mg
- Total Carbohydrates: 23g
- Dietary Fiber: 14g
- Sugars: 5g
- Net Carbs: 9g
- Protein: 12g
- Key Nutrients: Vitamin C (40% DV), Potassium (15% DV)
Disclaimer: These are approximate estimates based on standard nutritional data using generic jarred Lupini beans. Values may vary based on brands (some snack brands of Lupini have 0g net carbs, while jarred varieties vary) and exact measurements. For precise calculations, use a nutrition tracking app or consult a reliable database.