I’m always looking for simple, easy and delicious meals. Better yet if I can prepare them Early. Mediterranean bean salad is one of those dishes.
I love that they are full of delicious flavors and packed with veggies. Beans provide fiber and healthy carbohydrates to fill hungry tummies. The sauce contains olive oil for omega-3 fatty acids and lemon juice for tang. Then there’s mint, oregano, garlic, parsley, and feta cheese for a Mediterranean-inspired flavor.
Mediterranean bean salad
This is a great meal prep recipe as it keeps well in the fridge for 3-4 days, making it perfect for quick lunches or dinners throughout the week. The flavors really improve the next day.
The combination of chickpeas and cannellini beans adds satisfying texture, protein, and fiber. Then there are a lot of Fresh vegetables Such as cucumbers, tomatoes, and sweet peppers for their crunchy taste and color. The olives and feta add a salty, savory flavor to tie everything together and add even more to the Greek theme.
Add one of the following to make it a complete meal:
- Grilled chicken
- Wild salmon
- Sardines
- Boiled eggs
Why is this salad my new favorite?
One of the best things about this recipe is how flexible it is. Makes an easy side dish grilled meat, A light lunch, or a ready-made dinner on busy evenings. Since it’s not based on leafy greens, you don’t have to worry about it getting soggy after a day (or more) in the fridge.
I make a lot of my own Salad sauces Because they are newer, much simpler and more affordable than buying them. You can either dump the ingredients into a bowl and whisk or use a jar like I do. After placing the ingredients in a pint-sized mason jar, cover tightly and shake well.
Real olive oil forms the base of the marinade. I use this brand It is authentic and has incredible flavor and nutrition! Sliced lemon adds a little flavor to the sauce and blends well with the added herbs.
Easy ways to customize it
I’m not a huge fan of single-use items in my kitchen, including ingredients. So, like most things I make, feel free to adapt this Mediterranean bean salad with what you have on hand. Replace cannellini beans with great northern beans or butter beans. Use Kalamata olives if you prefer a stronger flavor. Try some diced avocado right before serving for extra creaminess.
If you’re serving a crowd, you can easily double the recipe. It’s also a great choice to bring to potlucks, picnics, or BBQs where you can get going. Plus, it tastes delicious cold or at room temperature.
For best flavor, let the salad rest for at least 15 minutes before serving. This gives the sauce time to soak into the beans and vegetables so every bite is well seasoned. If you’re serving it, give it a quick toss before serving and add an extra squeeze of fresh lemon juice if necessary.
We love this as a healthy lunch dish thanks to all the complex flavors and simple ingredients. They’re fresh, colorful, full of healthy ingredients, and come together in just minutes. Perfect for Busy schedules!
Mediterranean bean salad
Delicious bean salad with Mediterranean flavors. Great to make for a quick lunch or dinner side!
Bean salad
- 15 ounce Cooked chickpeas (filtered and rinsed)
- 15 ounce Cooked cannellini beans (filtered and rinsed)
- 1 English cucumber (cubes)
- 1 cup Cherry tomatoes (bad)
- 1 Red pepper (cubes)
- ¼ Red onion (thin slices)
- ½ cup Feta cheese (collapsed)
- ½ cup Black olives (slices or whole)
- ¼ cup Fresh parsley (minced)
- 2 tablespoon Fresh mint (minced)
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Add chickpeas, white beans, cucumbers, tomatoes, bell peppers, onions, feta, olives, parsley, and mint to a large bowl.
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In a bowl or small bowl, whisk together the olive oil, lemon juice, sea salt, pepper, garlic, and oregano.
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Pour the dressing over the salad, and stir until all ingredients are well coated.
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Leave it for at least 15-30 minutes before serving so that the flavors blend.
Nutrition facts
Mediterranean bean salad
Amount per serving (1 cup)
Calories 200
Calories from fat 99
% Daily Value*
fat 11 grams17%
Saturated fat 2 grams13%
Polyunsaturated fats 1 gram
Monounsaturated fat 7 grams
Cholesterol 8 mg3%
Sodium 797mg35%
Potassium 246 mg7%
Carbohydrates 20 grams7%
Fiber 6 grams25%
Sugar 2 grams2%
protein 8 grams16%
Vitamin A 893IU18%
Vitamin C 29 mg35%
Calcium 122 mg12%
iron 3mg17%
*Percent Daily Values are based on a 2,000 calorie diet.
It will taste better if you leave it in the refrigerator overnight.
What are some of your favorite, simple side dishes you can make? Leave a comment and let us know!
