Middle Eastern Bean Salad
Bright, fresh, and bursting with bold Middle Eastern flavors, this Middle Eastern Bean Salad is a quick and wholesome dish perfect for any occasion. Featuring a hearty mix of protein-packed chickpeas and cannellini beans, crisp cucumbers, juicy cherry tomatoes, and a zesty dressing infused with lemon juice, cumin, and sumac, this vibrant salad is as nutritious as it is delicious. Chopped parsley and mint bring a beautiful herbal aroma, while the red onion adds a touch of sharpness to balance the flavors. Ready in just 15 minutes with no cooking required, this easy bean salad shines as a refreshing side dish, a light main course, or even a make-ahead meal for lunch. It's naturally vegan, gluten-free, and ideal for those craving a Mediterranean-inspired twist to their meal routine.
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Recipe Information
Ingredients
- 1 cup cooked chickpeas
- 1 cup cooked cannellini beans
- 1 cup cherry tomatoes (halved)
- 1 medium cucumber (diced)
- 0.5 medium red onion (finely diced)
- 0.25 cup fresh parsley (chopped)
- 0.25 cup fresh mint (chopped)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon sumac
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the cooked chickpeas and cannellini beans. Place them in a large mixing bowl.
Add the halved cherry tomatoes, diced cucumber, and finely diced red onion to the bowl with the beans.
Sprinkle the chopped parsley and mint over the vegetables and beans.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, sumac, salt, and black pepper until well combined.
Pour the dressing over the salad ingredients and toss gently until everything is evenly coated.
Taste and adjust the seasoning, if needed, by adding more salt, pepper, or lemon juice.
Let the salad sit for 10-15 minutes to allow the flavors to meld together.
Serve the salad chilled or at room temperature as a side dish or light main course. Enjoy!
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 256 mg | 11% | |
| Total Carbohydrate | 33.0 g | 12% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 5.7 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 625 mg | 13% | |
*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.
