Mediterranean Diet Colorful Bean Medley
Brighten your plate with the vibrant flavors of the Mediterranean Diet Colorful Bean Medley—a nutrient-packed, no-cook recipe perfect for busy weeknights or lunch meal prep. Featuring a mix of canned beans, crisp cucumber, juicy cherry tomatoes, crunchy red bell pepper, and briny kalamata olives, this dish bursts with freshness and color. A zesty lemon and olive oil dressing infused with oregano ties everything together, while crumbled feta adds a touch of creamy indulgence. Prepared in just 15 minutes without turning on your stove, this easy Mediterranean-inspired salad is a healthy, protein-rich option that’s perfect for light lunches, potlucks, or as a side dish. Serve chilled for the ultimate flavor experience!
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Recipe Information
Ingredients
- 2 cups canned mixed 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
- 0.25 cup fresh parsley
- 2 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned mixed beans in a colander to remove any excess sodium. Set aside to drain completely.
Halve the cherry tomatoes and place them in a large mixing bowl.
Peel if necessary, and dice the medium cucumber into small pieces, then add to the bowl with tomatoes.
Deseed and dice the red bell pepper and add to the bowl.
Finely chop half of a medium red onion and add to the mixture.
Pit and halve the kalamata olives and add them to the bowl.
Crumble the feta cheese into the mixing bowl.
Chop the fresh parsley finely and sprinkle it over the other ingredients.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture and toss gently to coat everything evenly.
Taste and adjust the seasoning if necessary.
Serve immediately or chill in the refrigerator for at least 30 minutes for the flavors to meld.
Nutrition Facts
Calories |
1395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.3 g | 117% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4944 mg | 215% | |
| Total Carbohydrate | 113.1 g | 41% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 18.7 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 736 mg | 57% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 2302 mg | 49% | |
*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.
