Mediterranean Style Bean Salad
Bursting with vibrant Mediterranean flavors, this Mediterranean Style Bean Salad is a wholesome, protein-packed dish that’s ready in just 15 minutes. A refreshing combination of tender chickpeas, kidney beans, and cannellini beans is balanced with crisp English cucumber, sweet cherry tomatoes, and briny Kalamata olives. A zesty homemade dressing featuring extra virgin olive oil, fresh lemon juice, red wine vinegar, and a hint of oregano ties everything together beautifully, while crumbled feta cheese and fresh parsley add richness and a pop of color. Perfect for meal prep, picnics, or a quick side dish, this salad is as versatile as it is delicious. Enjoy it chilled or at room temperature as a satisfying standalone dish or a complement to your favorite Mediterranean-inspired meal.
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Recipe Information
Ingredients
- 1 cup canned chickpeas (garbanzo beans), drained and rinsed
- 1 cup canned kidney beans, drained and rinsed
- 1 cup canned cannellini beans, drained and rinsed
- 1 medium English cucumber, diced
- 1.5 cups cherry tomatoes, halved
- 0.5 medium red onion, finely diced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup crumbled feta cheese
- 0.25 cup fresh parsley, chopped
- 0.25 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 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 cannellini beans.
Add the diced cucumber, halved cherry tomatoes, red onion, sliced Kalamata olives, 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 create the dressing.
Pour the dressing over the bean and vegetable mixture, and gently toss until everything is evenly coated.
Fold in the crumbled feta cheese, being careful not to crush the beans.
Cover the bowl and refrigerate for at least 15-20 minutes to allow the flavors to meld.
Serve chilled or at room temperature. Enjoy as a standalone salad, a side dish, or pair it with pita bread for a light meal.
Nutrition Facts
Calories |
395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 974 mg | 42% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 6.2 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 970 mg | 21% | |
*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.
