Mediterranean Diet Mixed Bean Salad
This vibrant Mediterranean Diet Mixed Bean Salad is a refreshing and nutrient-packed dish perfect for any occasion. Featuring a medley of protein-rich chickpeas, kidney beans, and cannellini beans, it’s complemented by crisp red bell pepper, juicy cherry tomatoes, cooling cucumber, and aromatic parsley. A zesty homemade dressing made with extra virgin olive oil, lemon juice, red wine vinegar, garlic, and oregano ties it all together, creating a tangy burst of Mediterranean flavors in every bite. Ready in just 20 minutes and requiring no cooking, this salad is ideal for a quick lunch, meal prep, or as a light side dish. Serve chilled or at room temperature for a healthy and satisfying addition to your table. Keywords: Mediterranean diet recipes, mixed bean salad, healthy bean salad, quick no-cook salads.
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Recipe Information
Ingredients
- 1 can (15 oz) canned chickpeas
- 1 can (15 oz) canned kidney beans
- 1 can (15 oz) canned cannellini beans
- 1 medium red bell pepper
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 small red onion
- 0.5 cup parsley
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 2 small garlic cloves
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned chickpeas, kidney beans, and cannellini beans in a colander under cold running water. Shake off excess water and set aside.
Dice the red bell pepper and cucumber into small cubes. Halve the cherry tomatoes. Finely chop the red onion and parsley.
In a large bowl, combine the drained beans, diced red bell pepper, cucumber, cherry tomatoes, red onion, and parsley.
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, minced garlic cloves, dried oregano, salt, and black pepper.
Pour the dressing over the bean and vegetable mixture. Toss gently to combine and ensure everything is well coated.
Let the salad sit for at least 10 minutes before serving to allow the flavors to meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.4 g | 86% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4622 mg | 201% | |
| Total Carbohydrate | 246.3 g | 90% | |
| Dietary Fiber | 70.7 g | 252% | |
| Total Sugars | 27.1 g | ||
| Protein | 78.9 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 626 mg | 48% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 4990 mg | 106% | |
*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.
