Mediterranean Bean Salad Recipe
Introduction
This Mediterranean Bean Salad is a vibrant and satisfying dish that’s perfect for a light lunch or a flavorful side. Packed with three kinds of beans, fresh herbs, and a zesty lemon dressing, it’s both nutritious and refreshing. It comes together quickly and tastes even better after marinating.
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 (if using), and pepperoncini (if using). Toss gently to mix.
- Step 2: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried Italian seasoning, salt, and pepper until well combined. Alternatively, put all dressing ingredients in a mason jar, seal tightly, and shake vigorously.
- Step 3: Drizzle the dressing over the salad ingredients in the large bowl. Toss thoroughly to coat all components evenly with the dressing.
- Step 4: Cover the salad and refrigerate for 45 to 60 minutes before serving to allow the flavors to meld together.
Tips & Variations
- For a vegan option, omit the Parmesan cheese or substitute with a plant-based alternative.
- Add chopped fresh mint or oregano for a different herbal note.
- Use fresh lemon juice for the best bright flavor rather than bottled lemon juice.
- Feel free to add diced bell peppers or artichoke hearts for extra texture and color.
- Adjust the amount of garlic and Italian seasoning to suit your taste preference.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. The flavors will intensify as it sits, making it ideal for preparing ahead of time. Before serving again, give it a good toss. If desired, add a splash of olive oil or lemon juice to freshen the dressing.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh beans instead of canned?
Yes, you can use fresh cooked beans. Just make sure they are fully cooked and cooled before adding to the salad. Canned beans are convenient, but rinsing is essential to reduce sodium content.
Is this salad gluten-free?
Yes, this Mediterranean Bean Salad is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
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Mediterranean Bean Salad Recipe
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Diet: Vegetarian
Description
A vibrant and refreshing Mediterranean Bean Salad combining three varieties of beans with fresh vegetables, herbs, and a zesty lemon-garlic dressing. This quick and easy no-cook recipe delivers a nutritious, protein-packed dish perfect for light lunches or as a hearty side at any gathering.
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 and 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, combine the garbanzo beans, cannellini beans, kidney beans, red onion, celery, cucumber, Italian parsley, basil, tomatoes, Parmesan cheese, Kalamata olives, and pepperoncini if using. Toss gently to mix all ingredients evenly.
- Prepare the Dressing: In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, minced garlic, and dried Italian seasoning until well emulsified. Alternatively, combine all dressing ingredients in a mason jar, tightly seal the lid, and shake vigorously to blend.
- Add Dressing and Toss: Drizzle the prepared dressing over the bean and vegetable mixture. Toss gently to ensure everything is evenly coated with the tangy dressing.
- Refrigerate Before Serving: Cover the salad and refrigerate for 45 to 60 minutes to allow flavors to meld beautifully, enhancing the overall taste.
Notes
- This salad is best served chilled and can be prepared a few hours in advance.
- For a vegan version, omit the Parmesan cheese or substitute with vegan cheese.
- Kalamata olives and pepperoncini add a briny, tangy flavor but can be omitted if preferred.
- Adjust salt and pepper to taste after refrigeration as flavors intensify.
- Store leftovers covered in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean Bean Salad, Chickpea Salad, Healthy Salad, No-Cook Salad, Vegan Option Salad, Summer Salad, Bean Salad with Dressing
