Mediterranean Bean Salad
Bursting with vibrant colors and bold flavors, this Mediterranean Bean Salad is a wholesome, protein-packed dish that comes together in just 15 minutes! Featuring a medley of chickpeas, kidney beans, and black beans combined with crisp grape tomatoes, crunchy cucumbers, sweet red bell pepper, tangy kalamata olives, and creamy feta cheese, this salad is as nutritious as it is delicious. Tossed in a zesty dressing made with extra virgin olive oil, red wine vinegar, freshly squeezed lemon juice, and a hint of garlic and oregano, every bite delivers authentic Mediterranean flair. Whether served as a refreshing side dish, a light lunch, or paired with warm pita bread for a complete meal, this easy, no-cook vegetarian recipe is perfect for meal prep and ideal for summer gatherings.
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Recipe Information
Ingredients
- 1 cup canned chickpeas (drained and rinsed)
- 1 cup canned kidney beans (drained and rinsed)
- 1 cup canned black beans (drained and rinsed)
- 1 cup grape tomatoes (halved)
- 1 cup cucumber (diced)
- 1 medium red bell pepper (diced)
- 0.25 cup red onion (finely chopped)
- 0.5 cup kalamata olives (pitted and halved)
- 0.5 cup feta cheese (crumbled)
- 2 tablespoons fresh parsley (chopped)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice (freshly squeezed)
- 1 clove garlic (minced)
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a large mixing bowl, combine the chickpeas, kidney beans, and black beans.
Add the grape tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta cheese, and fresh parsley to the bowl.
In a small jar or bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, oregano, salt, and black pepper to make the dressing.
Pour the dressing over the bean and vegetable mixture.
Gently toss everything together until well combined and coated with the dressing.
Taste and adjust seasoning if needed by adding more salt, pepper, or lemon juice.
Serve immediately or refrigerate for 30 minutes to let the flavors meld together.
Enjoy as a side dish or pair with pita bread for a complete meal.
Nutrition Facts
Calories |
379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 1048 mg | 46% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 6.2 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 196 mg | 15% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 739 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
