This Mediterranean Bean Salad is a delicious and healthy dish that combines the flavors of the Mediterranean with the simplicity of a salad. With its mix of chickpeas, white beans, and fresh vegetables, this salad is perfect for a light lunch or dinner. Additionally, you can serve it as a topping for pita wraps or as a side dish for your favorite meals. If you are looking for more salad ideas, you can also check out our chickpea feta avocado salad bowl for inspiration.
Why You’ll Love This Mediterranean Bean Salad
This salad is a great option for those looking for a healthy and flavorful meal. The combination of chickpeas, white beans, and fresh vegetables provides a good source of protein, fiber, and vitamins.
Furthermore, the salad is easy to make and can be prepared in just a few minutes. Meanwhile, the dressing made with olive oil, lemon juice, and garlic adds a rich and tangy flavor to the salad. Moreover, you can customize the salad to your taste by adding your favorite spices or herbs.
Base Components
The base components of this salad include chickpeas, white beans, and fresh vegetables. These ingredients provide a good source of protein, fiber, and vitamins. Additionally, they are low in calories and rich in nutrients, making them a great option for a healthy meal. Similarly, you can also use this salad as a topping for other dishes, such as our creamy street corn pasta salad.
Recipe
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Mediterranean Bean Salad
- Total Time: 20 min
- Yield: 6 servings 1x
Description
A delicious and healthy Mediterranean Bean Salad
Ingredients
- 1 – 15 ounce can of chickpeas (425 g)
- 1 – 15 ounce can of white beans (425 g)
- 1/4 cup kalamata olives (60 g)
- 1/3 cup roasted red peppers (80 g)
- 1/2 of a small red onion (60 g)
- 1 cup cherry tomatoes (120 g)
- 1 green bell pepper (120 g)
- 1/2 of an english cucumber (60 g)
- 1/2 cup crumbled feta cheese (115 g)
- Handful of fresh mint (20 g)
- Handful of fresh parsley (20 g)
- 4 green onions (40 g)
- 1/4 cup extra virgin olive oil (60 ml)
- 2 Tablespoons lemon juice (30 ml)
- 2 garlic cloves (6 g)
- Salt and pepper to taste
Instructions
- In a large bowl mix together the chickpeas, white beans, olives, roasted red peppers, red onion, cherry tomatoes, bell pepper, cucumber, feta cheese, mint, parsley and green onions.
- In a large mason jar or salad dressing container add the olive oil, lemon juice, garlic and whisk together.
- Add salt and pepper to taste and 1 teaspoon of an additional spice if you like.
- Drizzle the dressing over the salad and toss gently to coat with the dressing.
- Serve with hummus and pita bread or use this salad as a topping for pita wraps, hummus plates or falafel.
Notes
- You can customize the salad to your taste by adding your favorite spices or herbs.
- You can serve the salad immediately or refrigerate it for later use.
- You can also freeze the salad for up to 2 months.
- Prep Time: 20 min
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Calories: 163 kcal
- Sugar: 3 g
- Sodium: 344 mg
- Fat: 13 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 4 g
Ingredients and Substitutions
To make this salad, you will need the following ingredients: chickpeas, white beans, kalamata olives, roasted red peppers, red onion, cherry tomatoes, green bell pepper, english cucumber, feta cheese, fresh mint, fresh parsley, green onions, olive oil, lemon juice, garlic, salt, and pepper.
You can also add other ingredients to customize the salad to your taste. For example, you can add some grated carrot or beet for extra color and flavor. Meanwhile, if you are looking for a sweet treat to accompany your salad, you can try our lemon blueberry loaf cake.
Sauce and Seasonings
The sauce and seasonings used in this salad are olive oil, lemon juice, garlic, salt, and pepper. These ingredients add a rich and tangy flavor to the salad. Additionally, you can customize the sauce to your taste by adding your favorite spices or herbs.
How to Make Mediterranean Bean Salad
To make this salad, simply combine all the ingredients in a large bowl and mix well. Then, drizzle the sauce over the salad and toss gently to coat. You can serve the salad immediately or refrigerate it for later use.
Step 1
In a large bowl, combine the chickpeas, white beans, kalamata olives, roasted red peppers, red onion, cherry tomatoes, green bell pepper, and english cucumber.
Step 2
In a large mason jar or salad dressing container, combine the olive oil, lemon juice, garlic, salt, and pepper. Whisk the mixture until it is well combined.
Step 3
Drizzle the sauce over the salad and toss gently to coat. You can serve the salad immediately or refrigerate it for later use.
Pro Tips for Success
To make this salad a success, make sure to use fresh and high-quality ingredients. Additionally, do not overdress the salad, as this can make it soggy and unappetizing. Furthermore, you can customize the salad to your taste by adding your favorite spices or herbs.
Flavor Variations
This salad can be customized to your taste by adding your favorite spices or herbs. Some options include sumac, za’atar, or oregano. You can also add some grated carrot or beet for extra color and flavor.
Serving Suggestions
This salad can be served as a light lunch or dinner, or as a topping for pita wraps or other dishes. You can also serve it with some crusty bread or crackers for a satisfying snack.
Storage and Freezing Instructions
This salad can be stored in the refrigerator for up to 3 days. You can also freeze it for up to 2 months. To freeze, simply place the salad in an airtight container or freezer bag and store it in the freezer.
Nutrition Facts per Serving
| Calories | Fat | Carbs | Protein | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|
| 163 kcal | 13 g | 10 g | 4 g | 2 g | 3 g | 344 mg |
FAQs About Mediterranean Bean Salad
What is the best way to store this salad?
The best way to store this salad is in the refrigerator for up to 3 days. You can also freeze it for up to 2 months.
Can I customize this salad to my taste?
<p,Yes, you can customize this salad to your taste by adding your favorite spices or herbs. Some options include sumac, za’atar, or oregano.
Is this salad healthy?
<p,Yes, this salad is healthy. It is low in calories and rich in nutrients, making it a great option for a healthy meal.
Final Thoughts
This Mediterranean Bean Salad is a delicious and healthy dish that combines the flavors of the Mediterranean with the simplicity of a salad. With its mix of chickpeas, white beans, and fresh vegetables, this salad is perfect for a light lunch or dinner. Additionally, you can serve it as a topping for pita wraps or as a side dish for your favorite meals.
