Name: Mediterranean Bean Salad: 5 Fresh and Healthy Recipes
Prep time: 15 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 1 can (15 ounces) chickpeas, drained and rinsed; 1 can (15 ounces) cannellini beans, drained and rinsed; 1 can (15 ounces) kidney beans, drained and rinsed; 1 cup cherry tomatoes, halved; 1/2 cup cucumber, diced; 1/4 cup red onion, finely chopped; 1/4 cup kalamata olives, sliced; 1/4 cup fresh parsley, chopped; 1/4 cup crumbled feta cheese (optional); 1/4 cup olive oil; 3 tablespoons fresh lemon juice; 1 clove garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon salt; 1/4 teaspoon black pepper

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Mediterranean Bean Salad is a vibrant, zesty dish that brings freshness to any table. Loaded with colorful vegetables and protein-packed beans, this salad is not only delicious but also incredibly nutritious. It’s perfect for meal prep, picnics, or simply as a light lunch. The bright lemon-olive oil dressing adds a refreshing twist that elevates the flavors, making this salad a must-try for anyone looking to enjoy a healthy Mediterranean meal.

Why You’ll Love This Mediterranean Bean Salad

This Mediterranean Bean Salad is more than just a dish; it’s an experience. Here are a few reasons why you’ll love it:

It’s packed with plant-based protein, making it a healthy Mediterranean bean salad.
Quick and easy to prepare, perfect for busy weeknights.
Vegan-friendly, accommodating various dietary preferences.
Versatile with ingredients; you can customize it to your liking.
Great for meal prep, lasting several days in the fridge.
Ideal for summer parties, bringing a burst of color to your table.

Ingredients for Mediterranean Bean Salad

Gather these items:

1 can (15 ounces) chickpeas, drained and rinsed
1 can (15 ounces) cannellini beans, drained and rinsed
1 can (15 ounces) kidney beans, drained and rinsed
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup kalamata olives, sliced
1/4 cup fresh parsley, chopped
1/4 cup crumbled feta cheese (optional)
1/4 cup olive oil
3 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper

How to Make Mediterranean Bean Salad Step-by-Step

Step 1: Drain and rinse chickpeas, cannellini beans, and kidney beans thoroughly. Place in a large mixing bowl.
Step 2: Add cherry tomatoes, cucumber, red onion, olives, and parsley to the bowl.
Step 3: Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl.
Step 4: Pour dressing over the bean mixture and gently toss until evenly coated.
Step 5: Sprinkle feta on top if using. Chill at least 30 minutes before serving.

Pro Tips for the Best Mediterranean Bean Salad

Keep these in mind:

This salad can be made ahead of time and stored in the refrigerator.
Feel free to add other vegetables or herbs as desired, such as bell peppers or basil.
Adjust seasoning based on personal preference for a more personalized taste.

Best Ways to Serve Mediterranean Bean Salad

This salad is incredibly versatile. Here are a few serving suggestions:

Serve it as a side dish with grilled meats or fish.
Pair it with pita bread and hummus for a delightful vegetarian meal.
Use it as a topping for quinoa or rice bowls for an extra protein boost.

How to Store and Reheat Mediterranean Bean Salad

To ensure freshness and flavor, store your Mediterranean Bean Salad in an airtight container in the refrigerator. It can be kept for up to 4 days. For meal prep, portion it out into individual servings to grab and go throughout the week. There’s no need to reheat, as it’s best enjoyed cold!

Frequently Asked Questions About Mediterranean Bean Salad

What’s the secret to perfect Mediterranean Bean Salad?

The secret lies in using fresh ingredients and allowing the salad to chill before serving. This lets the flavors meld beautifully, enhancing the overall taste. A drizzle of high-quality olive oil adds richness, making every bite delightful.

Can I make Mediterranean Bean Salad ahead of time?

Absolutely! This salad is perfect for meal prep. You can make it a day in advance, letting the flavors develop overnight. Just remember to add the feta cheese right before serving to keep it fresh.

How do I avoid common mistakes with Mediterranean Bean Salad?

To avoid mushiness, ensure you rinse the beans well and don’t overmix the salad. Also, be mindful of the salt, especially if you’re using feta cheese, as it can be quite salty. Taste and adjust seasoning accordingly.

Variations of Mediterranean Bean Salad You Can Try

Looking to mix things up? Here are a few delicious variations:

Add cooked quinoa for a heartier salad.
Incorporate roasted vegetables for a warm twist.
Use different beans like black beans or pinto beans for new flavors.
Mix in fruits like avocado or pomegranate for a sweet contrast.

For more healthy recipes, check out Healthy Greek Chicken Bowls or Chickpea Avocado Salad.

Mediterranean Bean Salad: 5 Fresh and Healthy Recipes - Mediterranean Bean Salad - additional detail

For more tips on Mediterranean cuisine, visit Mediterranean Chicken Wraps or explore One Pan Greek Vegetables.

Mediterranean Bean Salad: 5 Fresh and Healthy Recipes

Author: basmer
Total Time: 45 minutes
Yield: 4 servings 1x
Diet: Vegan

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Description

Mediterranean Bean Salad – Fresh, Zesty, and Protein-Packed Goodness

Instructions

Drain and rinse chickpeas, cannellini beans, and kidney beans thoroughly. Place in a large mixing bowl.
Add cherry tomatoes, cucumber, red onion, olives, and parsley to the bowl.
Whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl.
Pour dressing over the bean mixture and gently toss until evenly coated.
Sprinkle feta on top if using. Chill at least 30 minutes before serving.