Mediterranean Bean Salad

My colorful and crunchy Mediterranean Bean Salad is the perfect side salad ~ it'll take you through picnic and barbecue season with ease, and you'll want to make up a big batch to keep in the fridge for quick and healthy lunches, too, it's packed with protein!

My colorful and crunchy Mediterranean Bean Salad is the perfect side salad ~ it’ll take you through picnic and barbecue season with ease, and you’ll want to make up a big batch to keep in the fridge for quick and healthy lunches, too, it’s packed with protein!


My colorful and crunchy Mediterranean Bean Salad is the perfect side salad ~ it'll take you through picnic and barbecue season with ease, and you'll want to make up a big batch to keep in the fridge for quick and healthy lunches, too, it's packed with protein!

You guys ~ we should all be eating lots of beans ~ and this salad is such a yummy way to do that.  I’m always looking for new bean recipes, they’re the most under-utilized super foods out there.   Pop open a can, drain and rinse, and you’ve got a nutritional powerhouse just waiting to make you a healthier person ~ you don’t need a fancy diet, you just need to eat more beans!  Today I’ve chosen cannellinis and garbanzos, for a contrast of texture.  I’ve been using garbanzos forever, but I’m a recent convert to cannellinis.  I chose them to star in my NICOISE SALAD, too, because they’re SO creamy!   I think kidney and black beans would make a beautiful combo in this salad, as well.

TIP: Canned beans don’t have to taste canned ~ rinsing them extra well helps get rid of that unpleasant canned flavor and lowers their salt content by as much as 40%.

Mediterranean Bean Salad is the perfect picnic, potluck, or barbecue side dish, and it's packed with protein, too!

With a few fresh veggies and a well stocked pantry this salad comes together fast.  Multi-colored bell peppers, cukes, and red onion provide the crunch.  Both black and pimento stuffed green olives add the brine ~ you can never have too many olives ~ and pickled peppadew peppers (the bright red ones) provide the tart tang.   Marinated artichokes and feta cheese round out the group.  As for herbs, I went with shredded basil leaves, but you could do fresh thyme, dill, or oregano if you’ve got them.

Bean salads are indispensable for outdoor events because you can make them ahead, they travel well, and they tolerate the heat.

This Mediterranean Bean Salad is the perfect spring and summer side dish!

The dressing is a good old fashioned Italian, with extra virgin olive oil, red wine vinegar, garlic, and dried herbs.  PERFECT.

TIP: On the second day I added tuna to my Mediterranean bean salad and it was awesome.  It’s a great way to make this into a meal.  Try hard cooked eggs, too.

My colorful and crunchy Mediterranean Bean Salad is the perfect side salad ~ it'll take you through picnic and barbecue season with ease, and you'll want to make up a big batch to keep in the fridge for quick and healthy lunches, too, it's packed with protein!

Wanna know how you can get more beans into your diet and love every last bite?  Try my comforting and CREAMY HAM AND BEAN BROTH!  And don’t forget that everybody’s favorite dip is made from garbanzo beans ~ check my 50 WAYS TO HACK YOUR HUMMUS for tons of inspiration.

Mediterranean Bean Salad

Yield: serves 6

Mediterranean Bean Salad

Ingredients

  • 1 15 ounce can of cannellini beans, drained and well rinsed
  • 1 15 ounce can of garbanzo beans (chickpeas) drained and well rinsed
  • 1 cup cherry tomato halves
  • 2 small Persian cucumbers, halved lengthwise and thinly sliced (do not peel)
  • 1/4 red onion, thinly sliced
  • 1/2 cup peppadew peppers, rough chopped
  • 1/2 cup black olives, halved
  • 1/2 cup pimento stuffed green olives, halved
  • 1 cup assorted colorful bell peppers, diced
  • 1/2 cup crumbled feta cheese
  • 1/2 cup chopped marinated artichokes
  • about 10 large basil leaves, shredded
    dressing
  • 1/4 cup extra virgin olive oil
  • 4 Tbsp red wine vinegar, or more to taste
  • 1 tsp dried Italian herbs, I used thyme, oregano, and rosemary
  • 1 garlic clove, minced
  • salt and fresh cracked black pepper to taste

Instructions

  1. Whisk the dressing ingredients together and taste to adjust any of them. Add more vinegar if you want a tangier flavor. Set aside.
  2. Put the beans in a large salad bowl. Add the rest of the ingredients and toss with a generous amount of the dressing.
  3. The salad will keep, well covered, for several days in the refrigerator.
https://theviewfromgreatisland.com/mediterranean-bean-salad-recipe/

Notes:

  • Those delicious cannellini beans are delicate!  Be gentle when you rinse and toss them.
  • This is a great salad to store in mason jars for grab and go lunches, like I did with my LAYERED 7 BEAN SALAD IN A JAR recipe.

 

Don’t forget to pin this one!

My colorful and crunchy Mediterranean Bean Salad is the perfect side salad ~ it'll take you through picnic and barbecue season with ease, and you'll want to make up a big batch to keep in the fridge for quick and healthy lunches, too, it's packed with protein! #7beansalad #nomayosalad #Laborday #summersalad #legumes #beans #picnic #potluck #Memorialday #4thofjuly #glutenfree #whole30

 

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59 Comments

  • Reply
    Liz
    June 22, 2018 at 2:51 pm

    I love, love all the flavors in this dreamy bean salad. And I’d definitely add tuna to the leftovers for a delicious lunch!

    • Reply
      Sue
      June 22, 2018 at 3:19 pm

      Thanks Liz, this is a family favorite!

  • Reply
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  • Reply
    Stephanie
    June 3, 2018 at 10:17 am

    Love this recipe!

    Will definitely make this week.

    Question – I don’t have any feta on hand. Do you think crumbled goat cheese might work instead?

    Thanks!!

    • Reply
      Sue
      June 3, 2018 at 10:22 am

      I think that would be great Stephanie, let me know how you like it.

      • Reply
        Stephanie
        June 4, 2018 at 7:35 pm

        Sue,

        It came out amazing! I was blown away! Thank you for the fabulous recipe!

  • Reply
    Ann
    June 1, 2018 at 4:04 pm

    This salad caught my eye because it is so pretty! Made it for a bbq we are having for my daughter’s birthday tomorrow. I am torn between not dressing it till tomorrow or now as you mentioned, so it can marinate overnight. Would like to hear from others on what they did. Also, I swear it is so tasty from the olives, artichokes and feta, it may not need dressing. Has anyone served it undressed? Perfect salad for our Texas heat!!

    • Reply
      Sue
      June 1, 2018 at 4:10 pm

      You might add a little dressing to keep it moist, and then add the rest tomorrow Ann. And I know just what you mean about some of the ingredients adding enough flavor so you almost don’t need dressing.

      • Reply
        Ann
        June 2, 2018 at 9:58 pm

        Sue, the salad was a success! Perfect with bbq on a hot summer day. I added lemon juice to the dressing. Everyone loved it. I doubled the recipe and barely had any leftovers. Thanks for this great recipe!! Oh, I had premade the salad the evening before, refrigerated and dressed it as guests were arriving. Perfect.

  • Reply
    Victoria
    May 26, 2018 at 12:09 pm

    Hi! So in the dressing, you have equal volumes oil and vinegar, in different measuring terms. Are both those measurements correct? Thank you!

    • Reply
      Sue
      May 26, 2018 at 6:18 pm

      Hey Victoria ~ I guess I put the vinegar in tablespoons so you can add it to taste, if that makes sense.

      • Reply
        MB
        June 1, 2018 at 12:17 pm

        Hi Sue,
        I just came across this recipe when I was Google’ing for a summer side dish that travels well! Well I’m hooked on your blog now, love your philosophy on cooking with minimal unprocessed ingredients! Anyway, I plan to make this tonight so I can bring with me to Maine tomorrow :) Should I wait until tomorrow to add the dressing?

        • Reply
          Sue
          June 1, 2018 at 12:54 pm

          Hey MB, welcome aboard :) I think you can do it either way, but go ahead and add the dressing, especially if you’re planning on serving it tomorrow. That will give it time to marinate.

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  • Reply
    Melissa
    May 2, 2018 at 11:58 am

    Hi Sue!
    I really love your salad! It’s been lunch the last few days. Do you have nutritional information figured for it yet? Trying to keep track.
    Thanks

  • Reply
    Suzanne Schraga-León
    May 1, 2018 at 3:36 pm

    HI! Lovely recipe. What other kinds of peppers can I use besides peppadew peppers? Thank you in advance.
    Suzanne

    • Reply
      Sue
      May 1, 2018 at 3:37 pm

      You can leave them out, or substitute any roasted or marinated pepper you like, Suzanne.

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  • Reply
    Albert Bevia
    April 9, 2018 at 3:55 am

    OMG….this salad looks so amazing! such beautiful colors to it, and yes we should be eating more beans! love the combination of the cannellinis and garbanzos….superb recipe

    • Reply
      Sue
      April 9, 2018 at 7:26 am

      Beans are seriously one of the most underappreciated foods, and I agree, they’re beautiful! Thanks for stopping by Albert :)

  • Reply
    Pat Walter
    January 24, 2018 at 4:16 pm

    Sue, Do you have nutritional values for this Mediterranean Bean Salad.? I am trying to increase our fiber intake and this looks like a great way to do it, but we are also monitoring calories, fat, protein etc.

    • Reply
      Sue
      January 24, 2018 at 5:40 pm

      I’ll try and get you that, Pat. I’ve been experimenting with different nutrition calculators and I’ve been disappointed, most of them are so inaccurate!

  • Reply
    Rebekah
    January 20, 2018 at 6:55 pm

    Sue, I just made this dish and it is both beautiful and delicious! I love the medley of colors and flavors! I also like that it can easily be adjusted to suit individual tastes. I amped up the vinegar in mine. Yum! I’ll be trying your cowboy caviar next.

    • Reply
      Sue
      January 21, 2018 at 7:42 am

      Oh Rebekah you chose two of the best, I love them both, I know you’re going to love the caviar, too ~ here’s to a super healthy 2018, you’re getting a great start :)

  • Reply
    Brittany Adkins
    August 4, 2017 at 11:17 am

    Quick question, in the article you wrote that the dressing has garlic in it, but in the ingredient list for the dressing there is no garlic? Should I be adding garlic and if so how much?

    • Reply
      Sue
      August 4, 2017 at 11:23 am

      I just fixed that, sorry Brittany ~ I’m ambivalent about garlic, sometimes I think it overpowers, so omitting it must have been a Freudian slip :)

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