This Mediterranean bean salad combines protein-rich beans, fresh vegetables, herbs, olive oil, and citrus for a balanced dish inspired by Mediterranean diet traditions. It delivers clean flavors, satisfying texture, and dependable nutrition for daily meals.
Table of Contents
Introduction
The Mediterranean bean salad is a staple for anyone following a Mediterranean diet or simply aiming for healthier meals. This Mediterranean bean salad recipe blends cannellini beans, garbanzo beans, kidney beans, crisp vegetables, and a bright lemon-olive oil dressing. Whether served chilled or at room temperature, this Mediterranean diet bean salad fits lunch bowls, potlucks, and easy dinners with minimal prep and dependable results.
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Mediterranean Bean Salad
- Total Time: 15 mins
- Yield: 6 servings
- Diet: Vegetarian
Description
A fresh Mediterranean bean salad made with mixed beans, vegetables, olive oil, lemon juice, and herbs for an easy Mediterranean diet recipe.
Ingredients
1 can cannellini beans, rinsed
1 can garbanzo beans, rinsed
1 can kidney beans, rinsed
1 small cucumber, diced
2 tomatoes, finely chopped
3/4 cup celery, chopped
1/4 cup red onion, finely chopped
1/4 cup fresh basil, chopped
3/4 cup Italian parsley, chopped
1/2 cup Kalamata olives
1/3 cup pepperoncini
1 clove garlic, minced
1/4 cup Parmesan cheese
1/4 cup extra-virgin olive oil
Juice of 1 1/2 lemons
1/2 tsp Italian seasoning
Salt and pepper to taste
Instructions
1. Drain and rinse all beans.
2. Combine beans and vegetables in a large bowl.
3. Whisk olive oil, lemon juice, garlic, seasoning, salt, and pepper.
4. Pour dressing over salad and toss gently.
5. Add Parmesan and mix lightly.
6. Chill before serving.
Notes
Store in an airtight container for up to four days.
Best served chilled or at room temperature.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Salad
- Method: No Cook
- Cuisine: Mediterranean
Ingredients
| Category | Ingredient | Amount |
|---|---|---|
| Beans | Cannellini beans | 1 (15-oz) can, rinsed |
| Beans | Garbanzo beans | 1 (15-oz) can, rinsed |
| Beans | Kidney beans | 1 (15-oz) can, rinsed |
| Produce | Cucumber | 1 small, diced |
| Produce | Tomatoes | 2, finely chopped |
| Produce | Celery | ¾ cup, chopped |
| Produce | Red onion | ¼ cup, finely chopped |
| Produce | Basil | ¼ cup, fresh, chopped |
| Produce | Italian parsley | ¾ cup, chopped |
| Produce | Garlic | 1 clove, minced |
| Condiments | Kalamata olives | ½ cup, sliced |
| Condiments | Pepperoncini | ⅓ cup, chopped |
| Dairy | Parmesan cheese | ¼ cup, grated |
| Oils | Extra-virgin olive oil | ¼ cup |
| Citrus | Lemon juice | Juice of 1½ lemons |
| Spices | Italian seasoning | ½ tsp |
| Spices | Sea salt & pepper | To taste |
Step-by-Step Instructions and Helpful Tips
- Drain and rinse all beans thoroughly, then add them to a large mixing bowl.
- Add cucumber, tomatoes, celery, red onion, basil, parsley, olives, and pepperoncini.
- In a small bowl, whisk olive oil, lemon juice, garlic, Italian seasoning, salt, and pepper.
- Pour dressing over the salad and toss gently until evenly coated.
- Sprinkle Parmesan cheese over the salad and mix lightly.
- Chill for at least 20 minutes before serving to allow flavors to combine.
Helpful Tips:
For a firmer texture, chill the salad overnight. For meal prep, store in an airtight container for up to four days.
Conclusion
This healthy Mediterranean bean salad is a dependable recipe for clean eating, simple prep, and strong flavor. It fits the Mediterranean diet, works for gatherings, and stays fresh for make-ahead meals without losing texture.
FAQ
What makes a Mediterranean bean salad healthy?
A Mediterranean bean salad uses beans, olive oil, vegetables, and herbs that support balanced nutrition and long-term eating habits.
Can I make Mediterranean bean salad ahead of time?
Yes, Mediterranean bean salad tastes better after chilling and keeps well for several days in the refrigerator.
What beans work best for Mediterranean diet bean salad?
Cannellini, garbanzo, and kidney beans provide variety in texture and nutrition.
Is Mediterranean bean salad served cold or warm?
It is typically served cold or at room temperature for the best flavor.