Mediterranean Bean Salad Recipe

I love this Mediterranean Bean Salad because its hearty mix of chickpeas, kidney beans, and cannellini beans pairs perfectly with crisp veggies and olives. The creamy feta and zesty dressing unite the flavors beautifully. It’s a vibrant, portable salad that brings a refreshing twist to any gathering or meal.

I love how this Mediterranean Bean Salad brings both health and flavor in one bowl. This salad is packed with nutritious ingredients like chickpeas, kidney beans and cannellini beans that not only add protein but also fiber to keep you full.

The fresh cucumber, chopped red bell pepper, and finely diced red onion give a nice crunch while cherry tomatoes and Kalamata olives provide a burst of juiciness. I also add a bit of crumbled feta cheese for that tangy taste and use extra virgin olive oil with red wine vinegar for the dressing.

A sprinkle of dried oregano, salt and pepper finalizes it and I love mixing in some chopped fresh parsley for extra flavor. This cold salad recipe is perfect for a potluck or summer barbecue.

Its simplicity and great nutritional profile make it one of my favorite Mediterranean diet recipes dinners, bean salad recipes and healthy salad recipes that I love to share.

Why I Like this Recipe

I like this recipe because it’s super easy to make. I don’t need a ton of ingredients and it’s really simple to whip up, which makes it perfect when I’m busy or just wanna make something tasty in a hurry.

I also love the mix of flavors. The tangy red wine vinegar and oregano really compliment the creamy feta and crunchy veggies, and the three different kinds of beans give it a cool texture contrast that I find really satisfying.

Another reason is that it feels really healthy. With all those beans and fresh vegetables, I know I’m eating something nutritious that keeps me full without weighing me down.

Plus, it travels great. Whether I’m hitting a potluck or a summer barbecue, I can pack this salad up and enjoy it cold without any fuss, which is one of my favorite things about it.

Ingredients

• Chickpeas provide a hearty dose of protein and fiber giving the salad a nutty, satisfying texture.
• Kidney beans contribute essential carbohydrates that help boost energy and keep you full longer.
• Cucumber adds abundant hydration and crisp, fresh flavor while delivering gentle fiber benefits.
• Feta cheese gives a tangy salty kick with protein and calcium thats really appealing in every bite.
• Extra virgin olive oil offers smooth fruity notes that enhance the dressing and support heart health.

Ingredient Quantities

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 medium cucumber, diced into small pieces
• 1 red bell pepper, chopped up
• 1/2 red onion, finely chopped (you can adjust the amount if its too strong)
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese (you can add a bit more if you like)
• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 tbsp chopped fresh parsley (optional but recommended for extra flavor)

How to Make this

1. Drain and rinse the chickpeas, kidney beans, and cannellini beans and set them aside in a large bowl.

2. Dice the cucumber into small pieces, chop the red bell pepper, and finely chop half a red onion; add them to the bowl.

3. Halve the cherry tomatoes and toss them into the mix along with the sliced Kalamata olives.

4. Crumble the feta cheese and sprinkle it over the salad.

5. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, and a pinch of salt and pepper.

6. Pour the dressing over the salad and toss gently to ensure everything is well coated.

7. Taste the salad and adjust the salt, pepper, or even add more oregano if you feel it needs it.

8. Stir in the chopped fresh parsley for an extra pop of flavor.

9. Let the salad sit in the fridge for at least 30 minutes to let the flavors meld together.

10. Serve chilled and enjoy your delicious Mediterranean Bean Salad at your potluck or summer barbecue.

Equipment Needed

1. Big mixing bowl – to mix all your beans and chopped veggies
2. Small bowl – to whisk your olive oil, vinegar, oregano, salt and pepper
3. Cutting board – needed to safely chop up the cucumber, red bell pepper, red onion and tomatoes
4. Sharp knife – for dicing and chopping everything
5. Can opener – to open your canned chickpeas, kidney beans and cannellini beans
6. Measuring spoons and cups – to accurately pour out the olive oil, vinegar, oregano, and seasonings
7. Whisk – to blend the dressing well
8. A stirring spoon – to toss the salad and coat everything evenly
9. Refrigerator – to chill the salad so the flavors meld together, even though its not exactly kitchen equipment its necessary for the process

FAQ

• Q: Can I make this salad ahead of time? A: Yep, you can totally prep it a day before and store it in the fridge, just keep in mind that the veggies might get a little soft over time.
• Q: Can I use different beans if I dont have these specific ones? A: Absolutely, you can swap out any beans you like. The salad is really flexible and works great with any mix, so feel free to experiment.
• Q: How long should the salad sit before serving? A: I recommend letting it marinate for about 15 to 30 minutes. This helps all the flavors blend, but if you’re in a rush you can eat it right away.
• Q: Is this recipe gluten free? A: Yes it is, so it’s a safe option if you’re avoiding gluten.

Mediterranean Bean Salad Recipe Substitutions and Variations

• If you don’t have chickpeas, you can try black beans or even cannellini beans instead
• Instead of kidney beans, pinto beans might work pretty good giving a similar texture
• If cannellini beans aren’t available, you could use navy beans or great northern beans as a substitute
• In place of red bell pepper, yellow or orange bell pepper can add a nice different flavor and color
• Kalamata olives can be swapped out for green olives if you prefer a milder taste

Pro Tips

1. Make sure to let the salad chill for at least 30 minutes – letting all the flavors mix together really makes it taste better. Sometimes letting it sit even a bit longer can really bring out the best in the veggies and beans.

2. When you add the dressing, add the salt, pepper, and oregano gradually. I’ve noticed that seasoning in steps helps in avoiding the salad getting too salty or overpowering.

3. Use good quality olive oil and red wine vinegar because they can really up your flavor game. Trust me, cheaper versions usually don’t have the depth that these ingredients need.

4. If you’re feeling adventurous, try a little twist like a splash of lemon juice or tossing in some extra fresh herbs like basil or mint. That little change can give the salad a refreshing kick.