Mediterranean Bean Salad
When I first made my Mediterranean Bean Salad, I was looking for something light yet filling for a picnic. I wanted to create a dish that packed both freshness and a bit of indulgence, and the Mediterranean Bean Salad came to mind. It’s such a simple recipe but bursting with flavor. The combination of beans, crisp veggies, and tangy feta brings the whole dish to life, making it a perfect choice for summer lunches or quick dinners.
A Mediterranean Picnic Staple
This Mediterranean Bean Salad is incredibly versatile. I love using a mix of beans like cannellini and black beans, but you can easily substitute chickpeas if you prefer. The fresh crunch from cucumbers and red bell peppers adds brightness to each bite, while the Kalamata olives and feta cheese give it that unmistakable Mediterranean flair. Every time I make it, I’m reminded of sun-soaked afternoons by the coast, enjoying simple, fresh food with friends.
Perfect for Meal Prepping
One of my favorite things about this salad is that it gets better as it sits. I often make it in advance for meal prepping, and by the next day, the flavors have melded together even more. It’s a great dish to have on hand when you want a quick and healthy meal that doesn’t compromise on taste. Plus, it pairs perfectly with grilled meats, fish, or even as a side for a hearty sandwich. The dressing, with olive oil, white wine vinegar, and a hint of lemon, brings everything together.
A Salad for All Occasions
Whether you’re planning a picnic, a summer BBQ, or just need a wholesome dish for lunch, the Mediterranean Bean Salad is a go-to. It’s vegetarian, gluten-free, and loaded with protein and fiber to keep you satisfied. You can even customize it by adding more veggies, like cherry tomatoes or avocado, or swapping out the feta for hard-boiled eggs if you’re dairy-free. No matter how you make it, this salad will always bring a bit of Mediterranean sunshine to your plate.
Table of Contents
Chef’s Notes- Mediterranean Bean Salad
- Rinsing and Draining Beans Properly: Make sure to thoroughly rinse and drain the canned beans to remove excess sodium and enhance the overall flavor. Patting them dry helps the salad stay crisp without extra moisture.
- Uniform Chopping: For a beautiful presentation and even distribution of flavors, dice the vegetables into similar-sized pieces. This ensures every bite is a perfect blend of veggies and beans.
- Customizable Dressing: Adjust the olive oil-to-vinegar ratio depending on your taste. If you prefer a lighter dressing, reduce the olive oil slightly or increase the lemon juice for more tang.
- Prepping Ahead: This salad gets better as it sits! Prepare it a few hours in advance and let the flavors meld in the fridge for an enhanced taste. Just keep the dressing separate until you’re ready to serve.
- Add a Grain: To make this salad even more filling, toss in some cooked quinoa, farro, or bulgur. It adds extra texture and nutrients, making it suitable as a main course.
- Feta Substitution Tip: If you’re going dairy-free or vegan, opt for a vegan feta cheese or add more olives or capers for a salty punch.
- Serving Suggestions: Serve the salad with warm pita bread or as a side to grilled proteins like chicken, lamb, or seafood for a balanced meal.
Mediterranean Bean Salad
Dive into the vibrant flavors of the Mediterranean with this hearty bean salad! Packed with protein-rich beans, crisp veggies, and tangy feta, this dish is a perfect blend of taste and nutrition. Whether you’re looking for a quick lunch or a refreshing side, this salad is your go-to. It’s easy to make, customizable, and will keep you satisfied for hours. Perfect for summer days when you want something light yet filling!
4
servings20
minutes0
minutes433
kcal5
minutes25
minutesKeep the screen of your device on
Ingredients
- Beans and Veggies
2 cans your favorite beans (cannellini or black beans) drained and rinsed
1 medium cucumber diced
1 red bell pepper red bell pepper deseeded and chopped
1/2 red onion red onion thinly sliced
1/2 cup pitted Kalamata olives chopped
- Cheese
1/2 cup crumbled feta cheese about 3 oz.
- Seasoning
Kosher salt to taste
Freshly ground black pepper to taste
- Dressing
1/2 cup extra-virgin olive oil
1/4 cup white wine vinegar
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
- Alternative Ingredients:
Beans: Substitute chickpeas with cannellini beans or black beans.
Feta Cheese: Replace with hard-boiled eggs or a can of tuna for a dairy-free option.
Red Bell Pepper: Use cherry tomatoes or diced ripe avocado.
Kalamata Olives: Substitute with green olives or capers.
Directions
- Prepare Ingredients – Drain and rinse the beans thoroughly. Pat them dry with a paper towel to remove excess moisture. Dice the cucumber and red bell pepper. Thinly slice the red onion and chop the Kalamata olives.
- Combine Salad – In a large mixing bowl, toss together the beans, cucumber, bell pepper, onion, olives, and crumbled feta cheese. Season with kosher salt and freshly ground black pepper to taste.
- Make Dressing – In a jar with a lid, combine the extra-virgin olive oil, white wine vinegar, fresh lemon juice, chopped parsley, and crushed red pepper flakes. Close the jar tightly and shake vigorously until the dressing is well emulsified.
- Dress Salad – Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly. Taste and adjust seasoning if necessary.
- Serve – Let the salad rest for about 5 minutes to allow flavors to meld before serving.
Equipment
- chef’s knife
- cutting board
- mixing bowls
- measuring cups and spoons
- jar with lid
Nutrition Facts
- Calories: 433kcal
- Carbohydrates: 35g
- Protein: 12g
- Fat: 28g
- Saturated Fat: 6g
- Cholesterol: 17mg
- Sodium: 450mg
- Potassium: 500mg
- Fiber: 8g
- Sugar: 6g
- Vitamin A: 15IU
- Vitamin C: 60mg
- Calcium: 15mg
- Iron: 20mg
FAQs- Mediterranean Bean Salad
Can I make this salad ahead of time?
Yes, this salad is great for meal prep! Prepare the salad without the dressing and store them separately. Dress the salad just before serving to keep it crisp.
What other beans can I use?
You can substitute the cannellini or black beans with chickpeas, kidney beans, or navy beans for a different texture and flavor profile.
How long can I store the salad in the fridge?
The salad can be stored in an airtight container in the fridge for up to 3 days. The flavors develop even more as it sits, making it delicious for leftovers.
Can I add more vegetables?
Absolutely! You can add cherry tomatoes, arugula, or even grilled zucchini for extra color and texture.
What’s a good substitute for olives?
If you’re not a fan of olives, capers or sun-dried tomatoes work well as a briny substitute that adds a similar salty depth.
