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Mediterranean Bean Salad

Mediterranean Bean Salad packs chickpeas, white beans, your favorite Mediterranean vegetables and feta cheese into one healthy salad and is topped with a light lemony dressing. This works perfectly as a side dish to a meal or even as lunch with pita bread and hummus. 

Mediterranean Bean Salad in bowl

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MEDITERRANEAN BEAN SALAD

Did you guys hear that U.S. News & World Report did a review of over forty different diets and put the Mediterranean Diet as tied for first place with the DASH Diet?

It mentioned that the Mediterranean Diet is the easiest to follow, and I completely agree.

It has been shown to have great healthy benefits for those that follow it too.

Today we are going to celebrate with this Mediterranean Bean Salad. It uses simple ingredients and is so easy to make.

This beauty is loaded with all my favorite Mediterranean ingredients. 

In my house I make salads on rotation every week. I like to start my meals with a salad and for lunch I will often eat salads. 

I also love easy recipes and this is an easy bean salad recipe. It works great for meal prep or a summer cookout. It really is the perfect summer side dish.

We also love making this white bean salad recipe from time to time. It is great to have a healthy side dish or main dish in your back pocket for those busy nights.

Mediterranean Bean Salad in large bowl

I absolutely loved reading that the Mediterranean Diet is being recommended as one of the top ways of eating for health and hearing that people are embracing.

Mediterranean food has been a part of my life since I was a baby.

The variety of ingredients, flavors and spices will leave you satisfied and feeling good.

I know you have heard me talk time and time again about my Lebanese roots, but here we are again.

There is something about those flavors that really take those healthy recipes to the next level.

Mediterranean Bean Salad with tongs

I have always felt that the way of eating that people do in the Mediterranean region is not only healthy, but an easy way for the average person to eat and it is not restrictive.

Keep in mind that the Mediterranean region includes many countries and foods, which means you aren’t going to get bored eating your way through the Mediterranean.

Here is the Mediterranean Diet Food Pyramid to help guide you:

I do not restrict myself from things I love.

I just make sure to follow a 80-20 rule, making sure that 80 percent of my diet is rich in vegetables, fruits, legumes, seafood, olive oil and grains with occasional meat mixed in.

Most importantly incorporating fresh, wholesome ingredients into your diet is what your body needs to fuel it on a daily basis and helps you lead a healthy life.

I also make sure to get physical activity each week, drink lots of water and take some time for relaxation or yoga.

These are all things that are built into the Mediterranean way of living.

Mediterranean Bean Salad off white bowl

What Ingredients Are in This Bean Salad?

  • Beans: I used chickpeas and cannelini beans in this salad. You can use any beans you have. I really like black beans and red beans added in or substituted for the other beans.
  • Kalamata Olives: I added kalamata olives into this salad but you could any of your favorite pitted olives. You could also do a combination of green and kalamata olives. If olives aren’t your things leave them out.
  • Vegetables: This salad is loaded with fresh crunchy vegetables. It mixes together roasted red peppers, red onion, cherry tomatoes, green peppers, English cucumbers and green onions.
  • Cheese: Feta cheese adds a salt, creamy element to the salad. If you can find a fresh block of feta buy that and crumble it yourself otherwise just buy crumbled feta.
  • Herbs: Fresh herbs finish this salad off and add that fresh herby flavor. I added fresh mint and fresh parsley. You also could add in fresh dill or fresh oregano.
  • Extra Virgin Olive Oil: For the dressing I used a really good extra virgin olive oil. You can use any of your favorite oils.
  • Lemon Juice: Lemon juice is mixed with the olive oil to create a light, zesty dressing.
Mediterranean Bean Salad with lemon

MODIFICATIONS AND COOKING TIPS:

  • VEGETABLES: This is a great clean out your fridge kind of salad. Add additional fresh veggies to this salad like artichokes, spring onions, zucchini, red bell peppers, fire roasted tomatoes, fresh green beans, carrots, celery and radish.
  • GREENS: This salad also works great on a bed of greens like romaine, spinach or arugula or with greens mixed in.
  • SPICES: Get creative with your dressing by mixing in your favorite spice. I love sumac or za’atar in my dressing but many people don’t have those spices. You can use other spices like oregano, chili powder, cayenne pepper, thyme, paprika or an Italian seasoning bend. 
  • BEANS: Get creative with your types of beans. I like to open up my pantry and use whatever I have. Some great options are navy beans, white kidney beans, butter beans, garbanzo beans, red kidney beans, wax beans, pinto beans and black beans in it.
  • FRESH HERBS: Fresh herbs are your friend. I always add mint, fresh parsley and green onion to my salads. I think it’s my love for tabbouleh that creates that habit. Any fresh herbs you have will work great in this salad. 
  • DRESSING OPTIONS: I love the homemade dressing but feel free to toss the salad in whatever dressing you like. For my dressing you can sub in balsamic vinegar, white vinegar or apple cider vinegar in place of the red wine vinegar. You also can use lemon juice or lime juice for a tangy dressing. If you have a store-bought favorite that will work fine. 
  • OTHER INGREDIENTS: Some other ingredients that work nicely are goat cheese, black olives, green olives, sun-dried tomato

Other Salad Recipes You Might Like:

Lemon Arugula Salad

Cucumber Onion Salad

Summer Orzo Pasta Salad

Easy Lebanese Salad

Mediterranean Lentil Salad

Mediterranean Bean Salad in large bowl

Mediterranean Bean Salad

Yield: 6
Prep Time: 20 minutes
Total Time: 20 minutes

Mediterranean Bean Salad packs chickpeas, white beans, your favorite Mediterranean vegetables and feta cheese into one healthy salad and is topped with a light lemony dressing. This works perfectly as a side dish to a meal or even as lunch with pita bread and hummus. 

Ingredients

For the Mediterranean Bean Salad:

  • 1 - 15 ounce can of chickpeas, drained and rinsed
  • 1 - 15 ounce can of white beans, drained and rinsed
  • 1/4 cup kalamata olives, halved {you will want to use pitted olives}
  • 1/3 cup roasted red peppers, drained, chopped
  • 1/2 of a small red onion, chopped
  • 1 cup cherry tomatoes, halved
  • 1 green bell pepper, seeds removed, diced {or color of your choice}
  • 1/2 of an english cucumber, diced
  • 1/2 cup crumbled feta cheese {optional}
  • Handful of fresh mint, chopped
  • Handful of fresh parsley, chopped
  • 4 green onions, chopped

For the dressing::

  • 1/4 cup extra virgin olive oil
  • 2 Tablespoons red wine vinegar
  • 1 lemon, juiced
  • 2 garlic cloves, minced
  • Salt and pepper to taste
  • Optional spices: 1 teaspoon of any spice you like {try sumac, za'atar or oregano}
  • Crushed red pepper for extra spice

Instructions

  1. 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.
  2. In a large mason jar or salad dressing container add the olive oil, red wine vinegar, lemon juice, garlic and whisk together.
  3. Add salt and pepper to taste and 1 teaspoon of an additional spice if you like {try sumac, za'atar, oregano}. Drizzle the dressing over the salad and toss gently to coat with the dressing.
  4. Serve with hummus and pita bread or use this salad as a topping for pita wraps, hummus plates or falafel.

Notes

This salad will keep in the refrigerator for up to 4 days in an air tight container. I do think because of the white beans this salad is best the first couple of days otherwise the white beans do get pretty soft. If you plan to use it throughout the week you could leave the white beans out and just add them when you are ready to eat the salad.

This salad is easily modified to your tastes. Try adding artichokes, a different beans, green olives, fire roasted tomatoes or goat cheese.

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help

Monday 3rd of June 2024

nice

Heather

Friday 15th of March 2024

This salad is perfection! Doesn’t even need the dressing! Thank you so much!

Julia

Saturday 16th of March 2024

Thanks so much! I am so glad that you enjoyed this salad. It is a favorite of ours.

Janet Rainey

Friday 15th of March 2024

Can you provide nutritional information? It's crucial for someone in my family who has heart disease. Thank you.

Julia

Saturday 16th of March 2024

At this point I do not offer nutritional information but am hoping to soon. You could try entering it into something like My Fitness pal.

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