Mediterranean Bean Salad Recipe
Introduction
This Mediterranean Bean Salad is a vibrant, hearty dish perfect for a light lunch or a side at dinner. Packed with fresh vegetables, beans, and a zesty lemon dressing, it’s both nutritious and refreshing. It’s easy to prepare and full of Mediterranean flavors that everyone will love.
Ingredients
- 1 15-ounce can garbanzo beans, rinsed and drained
- 1 15-ounce can cannellini beans, rinsed and drained
- 1 15-ounce can kidney beans, rinsed and drained
- 1/4 cup red onion, chopped fine
- 3/4 cup celery, chopped
- 1 small cucumber, peeled, seeded, and chopped
- 3/4 cup fresh Italian parsley, chopped
- 1/4 cup fresh basil, chopped
- 2 tomatoes, chopped fine
- 1/4 cup Parmesan cheese, finely grated
- 1/2 cup Kalamata olives, optional
- 1/3 cup pepperoncini, optional
- 1/4 cup extra-virgin olive oil
- Juice of 1-1/2 lemons
- 1 clove garlic, peeled and minced
- 1/2 teaspoon dried Italian seasoning
- Ground pepper and sea salt to taste
Instructions
- Step 1: In a large bowl, combine the garbanzo beans, cannellini beans, kidney beans, red onion, celery, cucumber, parsley, basil, tomatoes, Parmesan cheese, Kalamata olives, and pepperoncini if using. Toss gently to mix.
- Step 2: In a small bowl, whisk together the olive oil, lemon juice, garlic, and dried Italian seasoning until well blended. Alternatively, place these ingredients in a mason jar, seal tightly, and shake vigorously.
- Step 3: Drizzle the dressing over the salad ingredients and toss again to coat everything evenly.
- Step 4: Cover and refrigerate the salad for 45 to 60 minutes before serving to allow the flavors to meld.
Tips & Variations
- For extra freshness, add chopped fresh mint or oregano alongside parsley and basil.
- Swap Parmesan for crumbled feta cheese for a tangy twist.
- Use fresh lemon juice rather than bottled for best flavor.
- Add a splash of red wine vinegar to the dressing for more acidity if desired.
- Include diced bell peppers or roasted red peppers for added crunch and sweetness.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop, but the salad is best enjoyed within the first two days for optimal texture. Before serving leftovers, give it a good stir and add a little extra olive oil or lemon juice if it seems dry.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I prepare this salad in advance?
Yes, preparing the salad a few hours ahead or even the day before enhances the flavors as they meld together. Just be sure to store it covered in the refrigerator.
Is this salad suitable for vegans?
To make this salad vegan, simply omit the Parmesan cheese or replace it with a vegan cheese alternative. The rest of the ingredients are plant-based.
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Mediterranean Bean Salad Recipe
- Total Time: 45-60 minutes (including chilling time)
- Yield: 8 servings 1x
- Diet: Vegetarian
Description
This vibrant Mediterranean Bean Salad is a refreshing and wholesome dish perfect for a light lunch or as a side at your next gathering. Featuring a colorful mix of garbanzo, cannellini, and kidney beans combined with fresh vegetables, herbs, olives, and a zesty lemon-garlic dressing, it offers a delicious blend of textures and flavors that are both nutritious and satisfying.
Ingredients
Beans
- 1 15-ounce can garbanzo beans, rinsed and drained
- 1 15-ounce can cannellini beans, rinsed and drained
- 1 15-ounce can kidney beans, rinsed and drained
Vegetables & Herbs
- 1/4 cup red onion, chopped fine
- 3/4 cup celery, chopped
- 1 small cucumber, peeled, seeded, and chopped
- 3/4 cup fresh Italian parsley, chopped
- 1/4 cup fresh basil, chopped
- 2 tomatoes, chopped fine
Add-ins
- 1/4 cup Parmesan cheese, finely grated
- 1/2 cup Kalamata olives, optional
- 1/3 cup pepperoncini, optional
Dressing
- 1/4 cup extra-virgin olive oil
- Juice of 1–1/2 lemons
- 1 clove garlic, peeled and minced
- 1/2 teaspoon dried Italian seasoning
- Ground pepper and sea salt to taste
Instructions
- Combine Salad Ingredients: In a large bowl, add the rinsed and drained garbanzo beans, cannellini beans, kidney beans, finely chopped red onion, celery, peeled and chopped cucumber, fresh Italian parsley, basil, tomatoes, Parmesan cheese, Kalamata olives, and pepperoncini if using. Toss gently to mix all components evenly.
- Prepare the Dressing: In a small bowl, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, minced garlic, and dried Italian seasoning until the dressing is well combined. Alternatively, place all dressing ingredients into a mason jar, seal tightly, and shake vigorously to emulsify.
- Toss Salad with Dressing: Drizzle the prepared dressing over the combined salad ingredients. Toss again thoroughly to coat all the elements with the flavorful dressing.
- Chill Before Serving: Cover the salad bowl with plastic wrap or transfer to an airtight container and refrigerate for 45 to 60 minutes. This resting time allows the flavors to meld and the salad to become refreshingly chilled before serving.
Notes
- For a vegan option, omit the Parmesan cheese or substitute with a vegan-friendly cheese.
- Kalamata olives and pepperoncini add authentic Mediterranean flavor but can be left out if unavailable.
- Make sure to rinse canned beans well to reduce sodium content and improve flavor.
- This salad can be made a day in advance and stored refrigerated to enhance flavor.
- Serve chilled or at room temperature for best taste.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean bean salad, healthy bean salad, vegetarian salad, no-cook salad, lemon garlic dressing, Italian herbs, Mediterranean cuisine
