Mediterranean Bean Salad Recipe

I love how this Mediterranean Bean Salad brings together a bold mix of chickpeas, kidney beans, and cannellini beans with crisp peppers, juicy tomatoes, and tangy olives. Every bite bursts with freshness and flavor, making it my perfect go-to for a nutritious, crowd-pleasing meal any time.

I love making this Mediterranean Bean Salad because it’s both healthy and super easy to throw together. I think the trio of beans—chickpeas, kidney beans, and cannellini beans—gives a great protein boost and fiber that helps keep me full longer.

I like how the red and green bell peppers add a nice crunch and packed vitamins, and the red onion adds just the right amount of bite. The Kalamata olives bring a salty tang while cherry tomatoes and fresh parsley add a burst of freshness.

Mixing extra virgin olive oil, red wine vinegar, and minced garlic gives it a light, zesty dressing that really ties every ingredient together. I appreciate that this salad not only supports a nutritious Mediterranean lifestyle, but it also travels well for potlucks or summer barbecues.

Its simplicity and health benefits make it one of my favorite go-to salads for any occasion.

Why I Like this Recipe

I’ve always been a huge fan of this Mediterranean Bean Salad. It’s really simple to whip up and tastes awesome. I love that its packed with three kinds of beans mixed with fresh veggies so it’s both nutritious and flavorful. The best part is that it travels really well so I can easily take it to a potluck or summer bbq without any fuss.

Here are a few reasons why I like this recipe:
1. I love that it’s super simple to make and doesn’t require a lot of complicated steps.
2. I really appreciate that it’s healthy and full of protein from those beans.
3. I like that it stays fresh in the fridge and is perfect to bring along on trips or parties.

Ingredients

• Chickpeas bring protein and fiber, helping fill you up and support your digestion.
• Kidney beans add a hearty texture with extra protein and fiber for energy.
• Red bell peppers deliver sweetness, crunch, and vitamins, making each bite refreshing.
• Extra virgin olive oil adds rich taste and healthy fats which lift the flavors naturally.
• Red wine vinegar gives a balanced tanginess that brightens up the dish without overpowering.
• Kalamata olives offer a salty bite with antioxidants and a quick boost of healthy fats.
• Cherry tomatoes are juicy, sweet and tangy, adding freshness and color to the salad.

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 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small red onion, thinly sliced
• 1/2 cup pitted Kalamata olives, sliced
• 1/2 cup cherry tomatoes, halved
• 1/3 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1/4 cup fresh parsley, chopped
• Salt and pepper, to taste

How to Make this

1. Open and drain the chickpeas, kidney beans, and cannellini beans, then rinse them well and put them in a large bowl.

2. Dice the red and green bell peppers and thinly slice the red onion, then add them into the bowl along with the sliced olives.

3. Halve the cherry tomatoes and toss them in with the rest of the veggies and beans.

4. In a small bowl, mix together the olive oil, red wine vinegar, and the minced garlic.

5. Stir in the chopped parsley into the dressing and season with salt and pepper to taste.

6. Pour the dressing over the bean and veggie mixture and gently toss everything until it’s well combined.

7. Let the salad chill in the fridge for at least an hour so the flavors can meld together.

8. Taste again before serving and adjust the salt and pepper if you need to.

Equipment Needed

1. Can opener for opening the cans
2. Colander or strainer to drain the beans
3. Large mixing bowl for combining the veggies and beans
4. Cutting board for chopping the bell peppers, onion, and parsley
5. Chef’s knife for dicing, slicing, and halving the veggies
6. Small bowl for mixing together the olive oil, red wine vinegar, and garlic
7. Measuring cups and spoons for the olive oil, vinegar, and other seasonings
8. Mixing spoon or spatula to toss everything together
9. Refrigerator to chill the salad for at least an hour

FAQ

• Q: Can this salad be made ahead of time?
  A: Yes, its actually better if you let it chill in the fridge for a few hours so the flavors really meld together.
• Q: Can I use dried beans instead of canned?
  A: Sure, but youll need to soak and cook them first which might take a bit longer.
• Q: Is this salad good as a side dish or can it be a main meal?
  A: It works great either way especially if youre looking for something light and healthy.
• Q: Can I swap Kalamata olives for another type?
  A: Absolutely, you can try using black olives or even green ones if thats what you have, though the flavor might differ a little.
• Q: How many servings does this recipe make?
  A: This recipe typically makes about 4 to 6 servings depending on portion sizes.

Mediterranean Bean Salad Recipe Substitutions and Variations

• Instead of kidney beans, you can use pinto beans. They’re pretty similar in texture, and most folks like the change.
• If you don’t have cannellini beans around, try swapping them with butter beans. They work well in this salad.
• Not got red wine vinegar? Lemon juice or white wine vinegar can give you that tangy kick, though it might be a bit different.
• If you’re short on Kalamata olives, you can use capers or even chopped green olives instead. They add a nice briny flavour.

Pro Tips

1. Let the salad chill for at least an hour, even longer if you can wait – it really helps the flavours mix together better.
2. Try adding a squeeze of fresh lemon juice or a crumble of feta when serving for an extra tang that totally upgrades the dish.
3. When seasoning, go slow on the salt and pepper so it doesn’t end up too salty, and taste as you go to get it just right.
4. For an even richer dressing, mix the garlic and vinegar a few minutes before adding the olive oil; it gives the garlic a chance to mellow a bit.