Mediterranean Bean Salsa
Bursting with vibrant flavors and wholesome ingredients, Mediterranean Bean Salsa is a quick, no-cook recipe perfect for any occasion. Packed with protein-rich chickpeas and black beans, juicy cherry tomatoes, crisp cucumber, and kalamata olives, this refreshing dish is infused with the bold flavors of feta cheese, fresh parsley, and a zesty lemon-olive oil dressing. Ready in just 20 minutes, it's an ideal healthy appetizer, dip, or side dish that pairs beautifully with pita chips, grilled meats, or your favorite Mediterranean-inspired meals. Whether you're hosting a summer gathering or meal prepping for the week, this versatile salsa is a delightful way to enjoy Mediterranean cuisine.
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Recipe Information
Ingredients
- 1 cup cooked chickpeas (garbanzo beans)
- 1 cup cooked black beans
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Rinse and drain the cooked chickpeas and black beans. Place them in a large mixing bowl.
Halve the cherry tomatoes and dice the cucumber, red bell pepper, and red onion into small, uniform pieces. Add them to the bowl with the beans.
Slice the kalamata olives into halves or quarters, depending on preference, and add them to the mixture.
Add the crumbled feta cheese and chopped parsley to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried 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.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice as desired.
Transfer the salsa to a serving dish or cover and refrigerate for at least 15 minutes to let the flavors meld together.
Serve chilled or at room temperature as a dip with pita chips, a topping for grilled meats, or a side dish for Mediterranean-inspired meals.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 18% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 565 mg | 25% | |
| Total Carbohydrate | 23.4 g | 9% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 4.2 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 105 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 434 mg | 9% | |
*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.
