Greek Bean and Chicken Salad Recipe

Ingredients:

• 2 cups chopped cooked chicken breast
• 2 (15.5 ounce) cans cannellini beans, drained and rinsed
• 1 pint cherry tomatoes, drained
• 1 cup chopped mini cucumber
• 1/2 red onion, diced
• 1/2 cup crumbled feta cheese
• 1/2 cup Kalamata olives, pitted and chopped
• 3 tablespoons red wine vinegar
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried Greek oregano
• teaspoon sea salt, or to taste
• teaspoon freshly ground black pepper, or to taste

Directions:

1. In a large bowl, combine the cannellini beans, cherry tomatoes, chopped chicken, crumbled feta, mini cucumber, diced red onion, and Kalamata olives.
2. Drizzle in the red wine vinegar and extra virgin olive oil, then sprinkle the dried Greek oregano, sea salt, and freshly ground black pepper over the mixture.
3. Toss everything together gently until well combined, ensuring the ingredients are evenly coated with the dressing.
4. Serve immediately for a fresh and vibrant dish, or refrigerate for at least an hour to allow the flavors to meld and chill.

Cooks Note: This salad can be stored in the refrigerator for up to 3 days, making it an ideal make-ahead meal. Its also delicious with other types of beans, such as chickpeas, for a variation on the classic Mediterranean flavors.

History and Origins of Greek Bean and Chicken Salad

The Greek Bean and Chicken Salad is a modern adaptation of the traditional Greek salad, which dates back to ancient Greece. While classic Greek salads featured simple ingredients like tomatoes, cucumbers, olives, and feta, the addition of protein-rich elements such as chicken and beans reflects contemporary nutritional trends. This evolution likely began in the mid-20th century, as global culinary influences and the demand for high-protein meals inspired chefs to expand the traditional salad into a more substantial dish suitable for lunch or dinner.

Regional Variations and Features

Regional differences in Greece affect the ingredients used in salads like this one. In northern Greece, beans are often incorporated into salads for added protein, while southern regions emphasize fresh tomatoes and cucumbers, sometimes adding capers or peppers. The use of specific olive varieties, such as Kalamata or Manzanilla, also varies by region, giving each salad a distinct flavor profile. Additionally, some coastal areas incorporate seafood instead of chicken, highlighting local ingredients and preferences.

Differences from Similar Dishes

While the Greek Bean and Chicken Salad shares characteristics with both traditional Greek salad and Western chicken salad, it is distinguished by its combination of beans and feta cheese, creating a balance of protein and tangy flavors. Unlike a standard chicken salad, which often relies on mayonnaise for creaminess, this version uses olive oil and vinegar, keeping the dish lighter and more Mediterranean in flavor. The inclusion of fresh herbs like basil further sets it apart from simpler bean or chicken salads.

Typical Serving Settings

This salad is commonly served at summer gatherings, family barbecues, and casual lunches. It is also popular in Greek tavernas as a light meal or appetizer. Its versatility allows it to be served chilled as a refreshing starter or as a main course accompanied by crusty bread or pita. Many restaurants in the Mediterranean region offer variations of this salad as part of a mezze platter, making it both a communal and customizable dish.

Interesting Facts

• The salads combination of beans and chicken makes it high in protein, a feature that has made it popular in health-conscious diets worldwide.
• Feta cheese, an essential component, has been produced in Greece for over 2,500 years and is protected by a PDO (Protected Designation of Origin) status in the European Union.
• Olives in Greek cuisine are not only a staple flavoring but were historically considered a symbol of peace and prosperity.
• The use of beans in Greek salads can be traced to rural communities, where legumes were a cost-effective source of nutrition, later evolving into gourmet recipes.
• This salad is a great example of Mediterranean diet principles, combining lean protein, healthy fats, and fresh vegetables in a simple yet flavorful dish.

FAQ about Greek Bean and Chicken Salad Recipe

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