Mediterranean Bean Salad

If you’re looking for a fresh and healthy dish that’s easy to make, a Mediterranean bean salad is a great choice. It combines beans, colorful vegetables, and a simple dressing for a tasty meal you can enjoy anytime.

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This salad is packed with protein and fiber, making it both filling and good for your body. You can eat it as a side dish or add some bread or cheese to make it a complete meal.

You’ll love how quick it is to prepare and how well it keeps in the fridge. It’s perfect if you want something nutritious without spending a lot of time in the kitchen.

How to Make Mediterranean Bean Salad

You will need a few key ingredients, like beans, fresh vegetables, and a simple dressing. The process is easy and takes just a few steps. You can also change ingredients or spices to fit your taste.

Essential Ingredients

Start with canned or cooked beans such as chickpeas, kidney beans, or cannellini beans. Using a mix adds texture and flavor. Rinse drained beans well to reduce salt.

Add fresh vegetables like diced cucumber, cherry tomatoes, red onion, and bell pepper. These give crunch and brightness.

For the dressing, use olive oil, lemon juice, garlic, and salt and pepper. Fresh herbs like parsley or oregano add a Mediterranean touch.

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) cannellini beans or great northern beans, drained and rinsed
1/2 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled (optional)
1/4 cup fresh parsley, chopped

For the dressing:

3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
1 teaspoon dried oregano
Salt and pepper, to taste
Juice of half a lemon (optional, for extra brightness)

Instructions:

In a large bowl, combine the chickpeas, cannellini beans, cherry tomatoes, cucumber, red onion, olives, and parsley.

In a small bowl or jar, whisk together the olive oil, red wine vinegar, garlic, oregano, salt, pepper, and lemon juice if using.

Pour the dressing over the salad and toss gently to combine.

Sprinkle the crumbled feta cheese on top.

Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.

Flavor Variations

You can add feta cheese for creaminess and a salty bite. Olives, like Kalamata, boost the Mediterranean taste.

Spice it up with crushed red pepper or a sprinkle of smoked paprika. Swap lemon juice for red wine vinegar to change the tang.

If you want more crunch, add toasted pine nuts or chopped cucumber. Fresh mint or basil herbs also work well to freshen the salad.

Serving and Storing Mediterranean Bean Salad

You can enjoy Mediterranean bean salad in many ways, whether as a main dish or a side. How you store it will also affect how fresh and tasty it stays.

Best Ways to Serve

You can serve your Mediterranean bean salad chilled or at room temperature. It works great as a side with grilled chicken, fish, or pita bread.

Try topping it with crumbled feta cheese or fresh herbs like parsley or mint. This adds extra flavor and color.

You can also make it a meal by adding cooked quinoa or couscous. Drizzle a bit of olive oil or a squeeze of lemon juice before serving to brighten the taste.

Storage Tips and Freshness

Store your salad in an airtight container in the fridge. It will keep well for up to 3-4 days.

If it sits too long, the beans may get mushy, so try to eat it within a few days. Stir it before serving to mix the dressing and ingredients evenly.

Avoid freezing the salad because the beans and fresh vegetables can become watery and lose texture. Keep it cold and fresh for the best taste.

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