Mediterranean Diet Zesty Bean Salsa
Bursting with vibrant flavors and packed with nutrient-rich ingredients, this Mediterranean Diet Zesty Bean Salsa is the ultimate heart-healthy dish perfect for any occasion. Featuring a colorful medley of black beans, garbanzo beans, cherry tomatoes, cucumber, red bell pepper, and red onion, this salsa is elevated with bright notes of fresh parsley, mint, and a tangy homemade dressing of olive oil, lemon juice, and red wine vinegar. A hint of smoked paprika and ground cumin adds depth, while the garlic and herbs impart an irresistible Mediterranean flair. Ready in just 15 minutes, this no-cook recipe is versatile and refreshing—ideal as a dip with pita chips, a vibrant salad topper, or a side dish for grilled favorites. It's a healthy, easy-to-make crowd-pleaser that’s sure to become a staple in your Mediterranean-inspired meal rotation!
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Recipe Information
Ingredients
- 1 can (15 ounces), drained and rinsed canned black beans
- 1 can (15 ounces), drained and rinsed canned garbanzo beans (chickpeas)
- 1 cup, halved cherry tomatoes
- 1 large, diced cucumber
- 1 medium, diced red bell pepper
- 1 small, finely diced red onion
- 0.5 cup, finely chopped fresh parsley
- 0.25 cup, finely chopped fresh mint leaves
- 3 tablespoons extra virgin olive oil
- 2 tablespoons, freshly squeezed lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves, minced garlic
- 0.5 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon sea salt
- 0.25 teaspoon, freshly ground black pepper
Instructions
Prepare the beans by draining and rinsing the canned black beans and garbanzo beans under cold water. Set aside to drain completely.
In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and finely diced red onion.
Add the drained beans to the bowl along with the chopped fresh parsley and mint leaves. Mix well to distribute evenly.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, ground cumin, smoked paprika, salt, and black pepper to create the dressing.
Pour the dressing over the bean and vegetable mixture. Toss gently but thoroughly to combine and ensure all ingredients are well-coated with the dressing.
Cover the bowl and refrigerate for at least 20 minutes to allow the flavors to meld together.
Serve the zesty bean salsa chilled or at room temperature. It can be enjoyed as a dip with whole-grain pita chips, as a topping for leafy greens, or as a side to grilled Mediterranean dishes.
Nutrition Facts
Calories |
1546 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.7 g | 68% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3404 mg | 148% | |
| Total Carbohydrate | 218.7 g | 80% | |
| Dietary Fiber | 73.8 g | 264% | |
| Total Sugars | 35.9 g | ||
| Protein | 66.7 g | 133% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 696 mg | 54% | |
| Iron | 26.9 mg | 149% | |
| Potassium | 4678 mg | 100% | |
*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.
