Mediterranean Bean Salad

why make this recipe

This salad is quick, healthy, and full of fresh flavor. It uses pantry beans and fresh herbs, so you can make it any day. It works for meals, potlucks, or a light side dish.

introduction

Mediterranean Bean Salad mixes three kinds of beans with herbs, vegetables, and a bright lemon dressing. It is easy to toss together and tastes better after a short chill. You get protein, fiber, and fresh taste in one bowl.

how to make Mediterranean Bean Salad

Rinse and drain the canned beans. Chop the vegetables and herbs. Whisk the dressing or shake it in a jar. Mix everything in a big bowl and let it sit in the fridge for 45–60 minutes so the flavors join. Toss again before serving.

Ingredients :

1 15-ounce can garbanzo beans, rinsed and drained
1 15-ounce can cannellini beans, rinsed and drained
1 15-ounce can kidney beans, rinsed and drained
1/4 cup red onion, chopped fine
3/4 cup celery, chopped
1 small cucumber, peeled, seeded and chopped
3/4 cup fresh Italian parsley, chopped
1/4 cup fresh basil, chopped
2 tomatoes, chopped fine
1/4 cup Parmesan cheese, finely grated
1/2 cup Kalamata olives, optional
1/3 cup pepperoncini, optional
1/4 cup extra-virgin olive oil
juice of 1-1/2 lemons
1 clove garlic, peeled and minced
1/2 teaspoon dried Italian seasoning
ground pepper and sea salt to taste

Directions :

In a large bowl, add the ingredients for the salad and toss. Drizzle the dressing over the ingredients and toss again. Refrigerate for 45-60 minutes before serving. In a small bowl, whisk together the olive oil, lemon juice, garlic, and Italian seasoning. Alternatively, add everything to a mason jar, seal the lid tightly, and shake well. Serve cold or at room temperature. It’s great alongside grilled fish or chicken, or on top of greens. Cover and refrigerate in an airtight container for 3–4 days.

how to serve Mediterranean Bean Salad

Serve cold or at room temperature. Use it as a side with grilled chicken or fish. Spoon it over a bed of greens for a full salad. It also works as a filling for wraps or on toasted bread.

how to store Mediterranean Bean Salad

Put the salad in an airtight container. Keep it in the fridge for 3–4 days. Stir before serving. Do not freeze — the vegetables will get soft and watery.

tips to make Mediterranean Bean Salad

• Rinse the canned beans well to remove any canning liquid.
• Chop ingredients to similar sizes for even bites.
• Let the salad chill 45–60 minutes so the flavors blend.
• Taste the dressing and add salt or lemon if needed.
• If using olives or pepperoncini, add only what you like to keep balance.

variation (if any)

• Add feta instead of Parmesan for a saltier tang.
• Swap basil and parsley for cilantro for a different fresh note.
• Use white wine vinegar instead of lemon for a milder acid.
• Add diced bell pepper or red pepper flakes for more color and heat.

FAQs

Q: Can I use dry beans instead of canned?
A: Yes. Cook dry beans until tender, cool them, and use the same amounts.

Q: Can I make this salad ahead?
A: Yes. Make it a few hours or the day before. Keep it chilled and toss before serving.

Q: Is this salad good for meal prep?
A: Yes. It holds well for 3–4 days in the fridge and makes a quick lunch or side.

Q: Can I leave out the cheese to make it dairy-free?
A: Yes. The salad is still tasty without cheese.

Q: Should I add the dressing right away?
A: You can toss in the dressing and chill, or keep dressing separate and add before serving.

Conclusion

This Mediterranean Bean Salad is simple, fresh, and made for easy meals and gatherings. For another version and more tips, see this full recipe: Mediterranean Bean Salad {perfect for meal prep & potlucks!}

Mediterranean Bean Salad

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• Author: kaoucheegmail-com
• Total Time: 60 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A quick, healthy salad featuring three kinds of beans, fresh herbs, and a bright lemon dressing, perfect for meals or gatherings.

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Ingredients

Scale 1x2x3x

• 1 15-ounce can garbanzo beans, rinsed and drained
• 1 15-ounce can cannellini beans, rinsed and drained
• 1 15-ounce can kidney beans, rinsed and drained
• 1/4 cup red onion, chopped fine
• 3/4 cup celery, chopped
• 1 small cucumber, peeled, seeded, and chopped
• 3/4 cup fresh Italian parsley, chopped
• 1/4 cup fresh basil, chopped
• 2 tomatoes, chopped fine
• 1/4 cup Parmesan cheese, finely grated
• 1/2 cup Kalamata olives, optional
• 1/3 cup pepperoncini, optional
• 1/4 cup extra-virgin olive oil
• juice of 1–1/2 lemons
• 1 clove garlic, peeled and minced
• 1/2 teaspoon dried Italian seasoning
• Ground pepper and sea salt to taste

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Instructions

1. In a large bowl, add the ingredients for the salad and toss.
2. Drizzle the dressing over the ingredients and toss again.
3. Refrigerate for 45-60 minutes before serving.
4. In a small bowl, whisk together the olive oil, lemon juice, garlic, and Italian seasoning, or shake in a mason jar.
5. Serve cold or at room temperature.
6. Store in an airtight container in the fridge for 3-4 days.

Notes

Rinse canned beans well to remove any canning liquid. Use chopped ingredients of similar sizes for even bites. Taste the dressing and adjust seasoning as needed. The salad can be made ahead for meal prep and works well as a filling for wraps.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 250
• Sugar: 4g
• Sodium: 300mg
• Fat: 14g
• Saturated Fat: 3g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 10g
• Protein: 10g
• Cholesterol: 10mg

Keywords: salad, Mediterranean, beans, healthy, meal prep, vegetarian