Oh, the Mediterranean! A place where the sun kisses the sea and flavors dance in ways that make your taste buds do a little jig. This bean salad—simple, yet spectacular—is a reflection of those bright, vibrant days. It’s like a little piece of that sun-drenched coast on your plate, with beans that are hearty and just a touch of tangy dressing that makes you wonder why you didn’t try this sooner.
Steps
- Prepare the dressing by whisking together extra-virgin olive oil, freshly squeezed lemon juice, red wine vinegar, Dijon mustard, minced fresh garlic (or garlic powder), oregano, salt, and pepper in a medium bowl. Set this mixture aside while you prepare the salad.
- In a large bowl, combine drained and rinsed chickpeas, kidney beans, and cannellini beans with quartered and sliced English cucumber, halved cherry tomatoes, diced bell pepper, sliced Kalamata olives, chopped fresh parsley, small-diced red onion, and roughly chopped fresh basil.
- Pour the prepared dressing over the bean and vegetable mixture. Gently toss everything until all the ingredients are evenly coated with the vinaigrette.
- Carefully fold in the crumbled feta cheese. If possible, cover the salad and refrigerate it for at least 2 hours to allow the flavors to meld together.
- Serve the salad chilled, and store any leftovers in an airtight container in the refrigerator for up to four days.
Ingredients
- Extra-virgin olive oil
- Freshly squeezed lemon juice
- Red wine vinegar
- Dijon mustard
- Fresh garlic (or 1/2 teaspoon garlic powder)
- Oregano
- Salt and pepper to taste
- 19 oz can cannellini beans (white kidney beans), drained and rinsed
- 19 oz can kidney beans, drained and rinsed
- 15 oz can chickpeas, drained and rinsed
- 1/2 English cucumber, quartered and sliced
- 1 pint cherry tomatoes, sliced
- 1 bell pepper (red, orange, or yellow), diced
- 1/2 cup kalamata olives, sliced
- 1/2 cup fresh parsley, chopped
- 1/2 cup red onion, diced small
- 2 tablespoons fresh basil, roughly chopped (about 20 medium leaves)
- 3/4 cup crumbled feta cheese (113 g), optional
Nutritional Values
Calories: 2464kcal | Carbohydrates: 280g | Protein: 104g | Fat: 120g | Saturated Fat: 32g | Cholesterol: 104mg | Sodium: 7392mg | Potassium: 4000mg | Fiber: 88g | Sugar: 40g | Vitamin A: 9800IU | Vitamin C: 336mg | Calcium: 1392mg | Iron: 32mg
FAQ
- Can I use different beans in the Mediterranean Bean Salad?
- Yes, you can substitute the specified beans with other types you prefer or use a premixed canned bean medley. Just ensure they are drained and rinsed well before use.
- How long should the salad marinate for the best flavor?
- It is advisable to let the salad marinate in the refrigerator for at least 2 hours. This allows the flavors to meld together. You can even prepare the salad a day in advance.
- Is this salad suitable for vegans?
- The salad is naturally gluten-free and can be made vegan by simply omitting the feta cheese.
- What can I serve with this Mediterranean Bean Salad?
- This versatile salad pairs well with grilled meats like chicken or fish and can also be served as a side dish for burgers. It’s also hearty enough to be enjoyed as a light vegetarian main course.
- How should I store leftovers?
- Store any leftover salad in a sealed container in the refrigerator. It is best consumed within 4 days to ensure freshness.
Tips
- Ensure the beans are thoroughly drained after rinsing to prevent excess water from diluting the dressing.
- Allow the salad to marinate for at least 2 hours in the refrigerator. This resting time enhances the blend of flavors, making the salad even more delicious.
- Use a silicone spatula to gently mix the salad ingredients. This helps maintain the integrity of the beans and vegetables, avoiding any squishing.
- Consider preparing the salad a day in advance. The flavors will meld beautifully overnight, offering a more robust taste.
Equipment
- Medium Mixing Bowl – For whisking the dressing ingredients together.
- Large Mixing Bowl – To combine the salad ingredients.
- Silicone Spatula – Useful for gently mixing the salad without squishing the vegetables and beans.
- Whisk – For mixing the dressing ingredients thoroughly.
- Salad Spinner – To ensure the beans are well-drained (if you don’t have a colander).
- Chef’s Knife – For chopping vegetables and herbs efficiently.
- Cutting Board – A durable surface for all the chopping required in this recipe.
