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Mediterranean Bean Salad with Air Fried Wings & Egg

Mediterranean Bean Salad with Air Fried Wings & Egg

This Mediterranean bean salad with air fried wings and egg is a balanced, high-protein meal packed with fresh veggies, hearty beans, and bold flavors. It’s perfect for meal prep or a satisfying lunch, combining crisp wings with a bright, zesty salad.
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Servings: 2
Course: Main Course
Cuisine: Mediterranean
Calories: 515
Ingredients Method Nutrition Notes

Ingredients
 
 

For the Air Fried Wings:
  • 1 lb chicken wings
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • Optional BBQ or hot wing sauce
For the Mediterranean Bean Salad:
  • 1 can kidney beans drained and rinsed
  • 1 can cannellini or Great Northern beans drained and rinsed
  • 1 cup cherry tomatoes halved
  • 1/2 English cucumber diced
  • 1/2 cup sweet corn kernels
  • 1/4 small red onion thinly sliced
  • 1/4 cup kalamata olives halved
  • 1/2 cup feta cheese crumbled
  • 6 cups spring mix or romaine chopped
For the Lemon-Oregano Vinaigrette:
  • 3 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1/2 tsp dried oregano
  • Salt and pepper to taste
Other:
  • 2 large eggs hard-boiled

Method
 

  1. Air Fry the Wings: Toss wings with olive oil, garlic powder, smoked paprika, salt, and pepper. Air fry at 400°F for 22–25 minutes, flipping halfway, until crispy and golden. Toss in sauce if desired.
  2. Prep the Salad: In a large bowl, combine beans, cherry tomatoes, cucumber, corn, red onion, olives, feta, and greens. Toss gently.
  3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, oregano, salt, and pepper.
  4. Cook the Eggs: Boil eggs for 9–10 minutes, then transfer to ice water. Peel and slice in halves or quarters.
  5. Assemble: Divide salad into bowls. Top with eggs and serve wings on the side. Drizzle vinaigrette over the salad just before serving.
  6. Serve: Finish with extra black pepper and enjoy fresh.

Nutrition

Calories: 515kcalCarbohydrates: 41gProtein: 38gFat: 18g

Notes

  • Keep dressing separate until ready to eat to avoid soggy greens
  • Store wings separately to maintain crispiness
  • Use pre-boiled eggs for convenience
  • Beans can be pre-mixed ahead for quick assembly
  • Add grilled chicken instead of wings for a lighter option

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