Mediterranean Bean Salad Recipe

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Mediterranean Bean Salad Recipe: An intriguing take on a three-bean salad is this Mediterranean bean salad. It contains kidney beans, chickpeas, and cannellini beans in addition to tomatoes, cucumbers, olives, and crumbled feta. Tossed in an Italian vinaigrette, it is flavorful and fresh. This salad is perfect to share.

An intriguing take on a three-bean salad is this Mediterranean bean salad. It contains kidney beans, chickpeas, and cannellini beans in addition to tomatoes, cucumbers, olives, and crumbled feta. Tossed in an Italian vinaigrette, it is flavorful and fresh. This salad is perfect to share.

Green beans are one type of bean that is not canned. Although I don’t use them in this dish, green beans are a staple in a lot of bean salads. Don’t ever use ones that are canned. Cook the green beans quickly, as I do in my recipe for green bean salad with tomatoes and olives. Crisp delicate with a hint of bite is what you’re going for.

 

Mediterranean Bean Salad Recipe

Mediterranean White Bean Salad

 

Ingredients 

For vinaigrette

  • 1 garlic clove, minced
  • 1 tablespoon whole grain mustard
  • 1 teaspoon honey
  • 1/2 teaspoon dried oregano
  • 1 pinch red pepper flakes
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons white wine vinegar
  • 1/4 cup olive oil

 

For salad

  • 1–15 ounce cans of cannellini beans, drained and rinsed
  • 1–15 ounces of kidney beans, drained and rinsed
  • 1–15 ounce can chickpeas drained and rinsed
  • 1 red bell pepper, diced
  • 1 cup halved cherry tomatoes or grape tomatoes
  • 1 cup diced cucumbers
  • 1/4 cup finely diced red onions
  • 1/2 cup halved, pitted Kalamata olives
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons chopped parsley

Instructions

  • In a small bowl, whisk together the olive oil, vinegar, garlic, mustard, honey, oregano, red pepper flakes, salt, and pepper to make the vinaigrette.
  • Cannellini beans, kidney beans, chickpeas, peppers, tomatoes, cucumbers, red onions, olives, feta, and
  • parsley should all be combined in a big bowl.
  • Pour in the dressing and toss to mix the salad.

 

Notes

  • You can use red wine vinegar instead of white wine vinegar.
  • Instead of cannellini beans, you can use great northern beans or navy beans even though they are smaller.

 

  • You can make the salad up to 2 hours in advance.

 

  • You can keep leftovers in an airtight container in the fridge up to 3 days. Before serving the salad, let it sit out at room temperature for at least 15 minutes, so it isn’t as cold.

Nutrition

  • Calories: 152 kcal
  • Carbohydrates: 8g
  • Protein: 3g
  • Fat: 13g
  • Saturated Fat: 3g
  • Polyunsaturated Fat: 1g
  • Monounsaturated Fat: 8g
  • Cholesterol: 7mg
  • Sodium: 533mg
  • Potassium: 180mg
  • Fiber: 2g
  • Sugar: 3g
  • Vitamin A: 963 IU
  • Vitamin C: 34 mg
  • Calcium: 69 mg
  • Iron: 1 mg

 

 

FAQs AND QUESTIONs

 

 

How To Make This Mediterranean Bean Salad

  • Make the bean salad dressing. Whisk the minced garlic, mustard, honey, oregano, red pepper flakes, salt, pepper, vinegar and olive oil in a small bowl.

 

  • Assemble the salad. Combine the cannellinis, kidney beans, chickpeas, onions, cucumbers, tomatoes, olives, feta and parsley in a large bowl.

 

  • Drizzle the vinaigrette into the salad. Toss the ingredients to combine.

 

Serving

  • For a potluck or picnic, this Mediterranean bean salad is a great option. It is more robust and won’t wilt because there is no lettuce. Along with my Grilled Vegetable Orzo Salad and Arugula Salad with Lemon Vinaigrette, I also enjoy serving this dish with three other salads. You have a pasta salad, a bean salad, and a salad of leafy greens, so this works.

 

Leftovers & Storage

  • The salad keeps for up to three days in the refrigerator when kept in an airtight container. Before serving, let it stand at room temperature for at least fifteen minutes. This allows the salad to somewhat thaw. If the oil is added, the vinaigrette will reintegrate into the salad. the cold temperature of the fridge.

 

Recipe Advice

  • This salad can be prepared two hours ahead of time. You can put the salad together and toss in the dressing now that there aren’t any salad greens. This will allow the flavors to mature more fully.

 

  • remaining food can be stretched by mixing it with cooked grains. Toss the bean salad with farro, quinoa, or barley. This also tends to make the salad more of a side dish.

 

  • You can use one type of bean or this combination, depending on what you have in your pantry. Some of the variety will be lost, but you may still construct a Mediterranean white bean salad in its place.

 

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