Mediterranean Bean Salad is a refreshing and wholesome dish that brings a burst of vibrant flavors to your table. This colorful recipe transforms simple ingredients into a nutritious and satisfying salad, combining the rich flavors of beans, fresh vegetables, and Mediterranean herbs to create a delightful treat for any meal.
To create this savory dish, simply toss together a mix of your favorite beans, crisp vegetables, and a medley of fresh herbs. Drizzle with a zesty lemon vinaigrette for a tangy finish that perfectly complements the earthy flavors. The result is a flavorful and visually appealing salad that’s sure to be a hit with everyone.
Perfect for a healthy main course or a healthy side dish, Mediterranean Bean Salad is easy to make and offers a unique taste. Each bite delivers a blend of hearty, fresh, and tangy goodness that enhances your dining experience. Savor the deliciousness of Mediterranean Bean Salad and add a new touch of flavor to your recipe collection.
Overview: How To Make Mediterranean Bean Salad?
Step 1: Gather and Prep Ingredients
Collect canned or cooked beans such as chickpeas, kidney beans, and black beans. Dice cucumbers, cherry tomatoes, red onion, and bell peppers. Chop fresh herbs like parsley and mint, and crumble feta cheese.
Step 2: Combine and Toss
In a large mixing bowl, gently mix the beans, vegetables, herbs, and feta cheese. Whisk together olive oil, lemon juice, garlic, salt, and pepper to make the dressing, then pour it over the salad.
Step 3: Marinate and Serve
Allow the salad to marinate for at least 30 minutes to let the flavors meld together. Serve chilled or at room temperature as a refreshing side dish or light meal.
Why Do I Love This Recipe?
I love Mediterranean bean salad because it’s a vibrant and nutritious dish that combines fresh vegetables, hearty beans, and flavorful herbs. The zesty lemon dressing ties everything together, creating a refreshing and satisfying meal.
Another reason I adore this salad is its versatility; it can be enjoyed as a light lunch, a side dish, or even a breakfast with added protein. Plus, it’s easy to prepare and perfect for meal prepping, staying delicious for days.
You can easily switch up the ingredients based on what you have on hand or your personal preferences. Adding different types of beans, such as cannellini or black beans, or tossing in some olives or sun-dried tomatoes can give the salad a new twist each time you make it.
Moreover, this salad is a fantastic option for gatherings and potlucks. It’s a crowd-pleaser that can be made in advance and holds up well, making it convenient for entertaining. The bright colors and fresh ingredients make it visually appealing as well.
Mediterranean Bean Salad
Equipment
- Large mixing bowl
Ingredients
- Small pinch red pepper flakes
- 2 cans red kidney beans rinsed and drained
- ¾ tsps salt
- 1 can chickpeas rinsed and drained
- 3 cloves garlic, pressed or minced
- 1 small red onion, diced
- ¼ cup lemon juice
- ¼ cup extra-virgin olive oil
- 2 tbsp chopped fresh dill or mint
- ¾ cup chopped fresh parsley
- 2 stalks celery, sliced in half
- 1 medium cucumber
Instructions
- In a serving bowl, mix the prepared kidney beans, chickpeas, onion, celery, cucumber, parsley, and dill.
- To make the lemon dressing, whisk together the olive oil, lemon juice, garlic, salt, and pepper flakes in a small bowl until thoroughly combined.
- Drizzle the dressing over the salad and stir to mix everything well.
- For the best flavor, serve immediately, or allow the salad to marinate in the refrigerator, covered, for a couple of hours or longer.
- Leftovers can be stored in a covered container in the fridge for up to 4 days.
- If needed, refresh the leftovers with a pinch of salt or a splash of lemon juice.
Notes
- Feel free to use different types of beans like black beans, cannellini beans, or navy beans to add variety.
- Adjust the amount of red pepper flakes to suit your heat preference. You can also add a pinch of cayenne pepper for more spice.
Nutrition Facts
| Nutrition | Value |
|---|---|
| Calories | 1492.3 kcal |
| Carbohydrates | 177.3 g |
| Protein | 58.3 g |
| Vitamin A | 2120.2 IU |
| Iron | 13.9 mg |
Helpful Tips For You
- Use Fresh Ingredients: Opt for fresh vegetables like cucumbers, tomatoes, and bell peppers to enhance the salad’s flavor and texture. Fresh herbs like parsley and mint will also elevate the dish.
- Rinse Canned Beans: If using canned beans, rinse them thoroughly under cold water to remove excess sodium and improve the overall taste of your salad.
- Pre-make: Prepare the salad a few hours or even a day in advance to allow the flavors to meld together. Just be sure to keep it refrigerated until serving.
- Experiment with Dressings: While a simple olive oil and lemon juice dressing works well, feel free to experiment with different dressings, such as balsamic vinaigrette or tahini-based dressings, for added flavor.
- Add Protein: For a heartier salad, consider adding protein sources like grilled chicken, tuna, or quinoa. This will make the salad more filling and nutritious.
What To Serve With Mediterranean Bean Salad?
- Beef Kofta
- Chicken Enchiladas with Red Sauce
- Thai Chicken Wrap
- Kimchi Fried Rice
- Grilled Chicken Thigh Marinade
Frequently Asked Questions
What Are The Health Benefits Of Mediterranean Salads?
Mediterranean salads offer numerous health benefits due to their abundant use of olive oil, a key component of the Mediterranean diet. Olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation, lower cholesterol levels, and support cardiovascular health.
What Does A Mediterranean Salad Traditionally Contain?
A Mediterranean salad typically includes lettuce, cucumber, tomatoes, chickpeas, onion, and feta, all gently tossed together in a large bowl.
What Types Of Beans Are Commonly Eaten In The Mediterranean Diet?
Common beans in the Mediterranean diet include black beans, kidney beans, pinto beans, white beans, and garbanzo beans.
What Is The Taste Of Mediterranean Salad?
Mediterranean salad offers a refreshing taste with a vibrant mix of flavors, including tangy, savory, and slightly sweet notes from fresh vegetables, herbs, and a zesty dressing.
Can I Eat Mediterranean Salad Daily?
Yes, you can enjoy Mediterranean salad daily, as it’s packed with nutrients and can be customized to suit your dietary needs.