Mediterranean Bean Salad is a fresh, vibrant, and protein-packed dish that’s as easy to make as it is delicious! Whether you’re looking for a quick lunch, a flavorful side, or a light meal prep option, this salad has it all. The combination of creamy beans, juicy tomatoes, crisp cucumbers, and tangy feta creates the perfect balance of textures and flavors. Plus, with a zesty homemade dressing, every bite is bursting with Mediterranean goodness.
But did you know that Mediterranean diets have been linked to heart health and longevity? In fact, beans have been a staple in this region for centuries, offering plant-based protein, fiber, and essential nutrients. They’ve been enjoyed in various dishes across Greece, Italy, and the Middle East—proving that simple, wholesome ingredients can create truly amazing flavors.
What makes this recipe even better is how easy it is to customize. Add grilled chicken for extra protein, toss in some avocado for creaminess, or spice it up with a pinch of red pepper flakes. However you make it, this Mediterranean Bean Salad is a must-try!
Recipe Yield: 4 servings
INGREDIENTS
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) cannellini beans or kidney beans, drained and rinsed
1/3 cup red onion, finely chopped
1 cup cherry tomatoes, halved
1 cup English cucumber, diced
1/3 cup Kalamata olives, sliced (optional)
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
1 tbsp fresh basil, chopped
DRESSING
1/4 cup extra virgin olive oil
2 tbsp fresh lemon juice
1 tbsp red wine vinegar
one tsp Dijon mustard
1 tsp honey
1/2 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp red pepper flakes (optional)
Salt and black pepper, to taste
INSTRUCTIONS
1. Prepare the salad base: In a large bowl, combine chickpeas, cannellini beans, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
2. Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, oregano, garlic powder, red pepper flakes (if using), salt, and black pepper. Shake or whisk until well emulsified.
3. Toss and combine: Pour the dressing over the salad and toss gently until everything is evenly coated.
4. Garnish and serve: Sprinkle fresh parsley and basil on top. Enjoy immediately or let it chill for at least 30 minutes to allow the flavors to meld.
Helpful Tips to Perfect This Recipe
- Use an English cucumber – It’s less watery and has a thinner skin, so no peeling is necessary.
- Let the salad sit for 30 minutes – This enhances the flavors and allows the beans to absorb the dressing.
- Balance flavors with honey – Just a touch helps counteract the acidity of the lemon and vinegar.
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