Mediterranean Bean Salad Recipe: With lemon juice, mint, and parsley, this Mediterranean bean salad is incredibly refreshing and light. This is great as an appetizer at potlucks or as a main course served with spiralized cucumbers for lunch.
Using my spiralizer, I was able to create two servings of spiralized cucumber from a single medium English cucumber. The total calories added to the salad by this are just about 12. Before consuming them, make sure to chop them into smaller pieces.
Mediterranean Bean Salad Recipe
Ingredients
- 1 15.5-ounce can garbanzo beans, drained and rinsed
- 1 15-ounce can black beans, drained and rinsed
- 1 cup chopped grape tomatoes
- 1 large garlic clove, finely minced
- ½ cup chopped red onion
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh mint
- 1 1/2 tablespoons olive oil
- Juice from 1 medium lemon
- ½ teaspoon kosher salt
- Freshly ground black pepper
Instructions
- The beans, tomatoes, garlic, onion, parsley, and mint should all be combined in a big bowl.
- In a small bowl, mix together the lemon juice and olive oil to create an emulsified dressing.
- Using a big metal spoon, carefully combine the beans and veggies with the dressing after adding ½ teaspoon of salt and black pepper to taste. To let the flavors meld, let it sit at room temperature for half an hour.
ALSO SEE
Nutrition Serving:
- 3 /4 cup, Calories: 175 kcal, Carbohydrates: 26 g, Protein: 8 g, Fat: 4.5 g, Saturated Fat: 0.5 g, Sodium: 327 mg, Fiber: 9 g, Sugar: 1 g
INGREDIENTS
- Be sure to check out the recipe card below for exact quantities and detailed instructions!
FOR THE DRESSING YOU’LL NEED
- Olive oil
- Lemon juice
- Red wine vinegar
- Dijon mustard
- Garlic
- Oregano
- Salt and pepper
FOR THE salad, you’ll NEED
- Cannellini beans, also called white kidney beans, are one 19-ounce can
- Kidney beans, one 19-ounce can
- Chickpeas: one 15-ounce can
- English cucumber—you could use regular cucumber as well, but if you do, I recommend removing the seeds.
- Cherry tomatoes, sliced in half or in three, depending on the size.
- Bell pepper: I used orange, but yellow and red would be great too!
- Kalamata olives: I like to slice them to spread out the saltiness.
- Fresh parsley
- Red onion—diced small, so you don’t get too much onion in one bite!
- Fresh basil: I used 20 medium-sized leaves.
- Feta cheese is optional; leave it out if you want to keep the salad vegan!
FAQs AND Questions
HOW TO MAKE IT
- Prepare the dressing first. In a medium bowl, whisk together all of the dressing’s components and set aside.
- Blend in the beans, veggies, and herbs after that. All the salad components, excluding the feta cheese, should be combined gently in a large bowl.
- Add the dressing after that. Gently stir until the dressing is all over everything.
- Add the feta cheese and fold. After that, to allow the flavors to meld, cover the salad and chill it in the refrigerator for at least two hours.