Mediterranean Bean Salad

Mediterranean Bean Salad is a vibrant, wholesome dish loaded with plant-based protein, fresh vegetables, and aromatic herbs. Dressed in a zesty lemon vinaigrette, it’s the perfect side dish for any meal—or a satisfying meatless main course. This salad is as simple to make as it is nutritious, making it a great choice for meal prep, potlucks, or weeknight dinners.

Why You’ll Love This Recipe

• Packed with fiber and plant-based protein
• Bursting with Mediterranean flavor
• Quick to prepare and great for make-ahead meals
• Vegan, gluten-free, and dairy-free
• Customizable with whatever beans or veggies you have on hand

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chickpeas (canned or cooked)
• Cannellini beans or navy beans
• Kidney beans or black beans
• Cherry tomatoes, halved
• Cucumber, diced
• Red onion, finely chopped
• Bell pepper (any color), diced
• Fresh parsley and mint, chopped
• Capers or olives (optional)

For the dressing:

• Extra virgin olive oil
• Fresh lemon juice
• Dijon mustard
• Garlic, minced
• Honey or maple syrup (optional)
• Salt and black pepper

Directions

1. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, honey (if using), salt, and pepper. Set aside.
2. Combine the salad: In a large bowl, mix chickpeas, cannellini beans, kidney beans, tomatoes, cucumber, onion, bell pepper, herbs, and capers or olives if using.
3. Dress the salad: Pour the dressing over the salad and toss gently until evenly coated.
4. Let it marinate: Chill in the fridge for 30 minutes to allow the flavors to meld.
5. Serve: Toss again before serving. Enjoy cold or at room temperature.

Servings and timing

• Servings: 6
• Prep time: 15 minutes
• Total time: 15–20 minutes

Variations

• Add crumbled feta cheese for a creamy, tangy twist
• Mix in cooked quinoa or bulgur for extra heartiness
• Use different beans like black beans or edamame
• Add arugula or baby spinach for a green base
• Spice it up with red pepper flakes or diced jalapeño

Storage/Reheating

• Storage: Store in an airtight container in the fridge for up to 4 days
• Reheating: Not needed—this salad is served cold or at room temp
• Make-ahead: This salad gets even better the next day as the flavors develop

FAQs

Can I use dried beans instead of canned?

Yes, just cook them in advance until tender and cool before using.

Is this salad vegan?

Yes, and it’s easy to make gluten-free as well—just check all your ingredients.

How long does Mediterranean bean salad last?

Up to 4 days in the refrigerator in an airtight container.

What beans are best for this salad?

A mix of chickpeas, kidney beans, and cannellini beans gives the best texture and color combo.

Can I freeze this salad?

Freezing is not recommended, as the vegetables can become mushy upon thawing.

Can I skip the mustard in the dressing?

Yes, though it helps emulsify and adds a tangy flavor. You can sub with a splash of vinegar if needed.

What herbs can I use?

Parsley and mint are traditional, but dill or basil can also work.

Is it okay to add grains?

Absolutely—quinoa, farro, or couscous are excellent additions.

Can I make it spicy?

Yes, add red chili flakes or chopped fresh chili to the mix.

What should I serve with it?

It pairs well with grilled meats, pita, hummus, or even stuffed into a wrap.

Conclusion

Mediterranean Bean Salad is everything a great salad should be—colorful, nutritious, and full of bright, bold flavor. With its protein-rich legumes, crunchy veggies, and citrusy dressing, it’s a dish you’ll come back to again and again. Whether you serve it as a side or a light main, this salad will bring a burst of freshness to your table.

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