Mediterranean Bean Salad Recipe

I love this Mediterranean Bean Salad because it’s a burst of flavor and texture. The blend of beans with crisp veggies and tangy feta is irresistible. Every bite feels nutritious and indulgent, while the light, zesty dressing elevates each ingredient. It is perfect for casual gatherings and summer get togethers.

I’ve been making Mediterranean Bean Salad for a while now and I really love how simple and nutritious it is. I like that it uses a can of chickpeas, kidney beans, and green beans as its base and then adds a fresh mix of red bell pepper, red onion, and cherry tomatoes for a boost of vitamins.

I also find that the kalamata olives and crumbled feta really bring a tangy and salty kick to it. This salad is a solid example of healthy Mediterranean recipes that pack a good mix of fiber and protein.

I mix olive oil with red wine vinegar, garlic, and dried oregano then season it with salt and pepper over the veggies and beans. It’s a great meal plan item for a light dinner or a side dish at a potluck.

I think it’s one of the best salads you’ll find easy and quick to whip up no matter the season.

Why I Like this Recipe

I love this recipe because it’s so easy to whip up, it’s bursting with flavor, and the mix of textures and colors always makes me smile. I really appreciate how it’s healthy yet feels indulgent and it’s perfect for a quick lunch or even to bring along to a friend’s place.

This Mediterranean Bean Salad is one of my go-to recipes when I need something fresh and satisfying. I start by draining and rinsing my cans of chickpeas, kidney beans and green beans. Then I mix them up with chopped red bell pepper, a finely chopped red onion, halved cherry tomatoes, sliced kalamata olives and crumbled feta cheese in a big bowl.

For the dressing, I whisk together extra virgin olive oil, red wine vinegar, minced garlic and a sprinkle of dried oregano along with some salt and pepper. I pour the dressing over the whole bean mixture and toss everything so all the flavors get a chance to mingle. I usually let it sit for about 20 minutes so that it all comes together nicely which really makes a difference.

I love that this salad travels well so if I have leftovers I just pack it in an airtight container and it stays fresh in the fridge. Its simplicity and vibrant taste always make me look forward to the next bite even on those busy days.

Ingredients

• Chickpeas: high fiber and protein, great for fullness and energy boosting.
• Kidney beans: fiber super healthy, packed with protein and slow digestible carbs.
• Red bell pepper: adds a sweet crunch full of vitamin C and antioxidants.
• Kalamata olives: rich in healthy fats and gives a salty tang that brightens flavour.
• Feta cheese: adds tangy creaminess and provides calcium and protein in small amounts.
• Extra virgin olive oil: gives smooth texture and healthy fats, ideal for a dressing.
• Garlic: adds a punch of spicy flavor and healthful antioxidants plus natural anti inflammatories.
• Red wine vinegar: provides tangy acidity that balances the richness of bean flavors.

Ingredient Quantities

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) green beans, drained and cut up into bite size pieces
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup pitted kalamata olives, sliced
• 1/4 cup crumbled feta cheese
• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and pepper to taste

How to Make this

1. Open and drain your chickpeas, kidney beans and green beans, then give them a quick rinse under cold water.

2. In a big bowl, mix those beans with the red bell pepper, red onion, cherry tomatoes, olives, and crumble in the feta cheese.

3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, salt and pepper.

4. Pour your dressing over the bean mixture and toss everything together ; make sure all the ingredients get a bit of the dressing.

5. Check the taste and add more salt or pepper if it seems needed.

6. Let the salad sit for about 20 minutes so that all the flavors get to mingle.

7. Give it another toss before serving to make sure nothing’s sitting at the bottom.

8. Enjoy this light and nutritious Mediterranean Bean Salad at a potluck or summer barbecue.

9. If you have any leftovers, pack them in an airtight container; this salad travels well and stays fresh when chilled.

Equipment Needed

1. Can opener
2. Colander
3. Large mixing bowl
4. Small bowl for mixing the dressing
5. Whisk
6. Knife
7. Cutting board
8. Spoon or spatula for tossing the salad
9. Airtight container for storing leftovers

FAQ

• What is the Mediterranean Bean Salad?
  This is a fresh, tangy salad loaded with chickpeas, kidney beans, and other beans mixed with colorful veggies and a simple dressing that really brings it all together.
• Do I have to rinse the canned beans?
  Yup, its best to drain and rinse the canned beans to get rid of extra salt and that canned taste.
• Can I swap out any of the ingredients?
  Sure thing, you can switch up the beans or add extras like cucumbers or even some spinach if youre lookin for a different twist.
• How long does the salad keep?
  It usually stays good in the fridge for about 3 days, but its always tastiest fresh so try to enjoy it sooner rather than later.
• Can I serve this salad as a main course?
  Definitely, you can eat it on its own if youre in the mood for a light meal, or you can serve it as a side dish with grilled meat or bread.

Mediterranean Bean Salad Recipe Substitutions and Variations

• Instead of chickpeas you can use cannellini beans or even black beans. They bring a slightly different texture but its still delish.
• If you dont have kidney beans, try pinto beans or even black-eyed peas for a fun twist.
• You can swap red bell pepper with yellow or orange bell pepper. They tend to be a bit sweeter which adds a nice touch.
• If the red onion tastes too strong, go for a shallot or some chopped green onions. They’re milder and work great in the salad.
• For feta cheese, you can substitute with goat cheese. It gives a creamier flavor and pairs well with the rest of the ingredients.

Pro Tips

1. Try letting the salad sit for a bit longer than the 20 minutes if you have time; that way all the flavors really get to mix together well.
2. When you toss everything together, use a bowl that’s big enough so the dressing evenly coats every single ingredient.
3. Don’t be shy about tweaking the seasoning – a pinch more salt, some extra pepper, or even a squeeze of lemon juice right before serving can totally boost the flavors.
4. If you’re feeling fancy, add a touch of fresh oregano in place of the dried one; it gives a brighter, more vibrant taste that works great with the rest of the ingredients.