Mediterranean Bean Salad




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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!

Colorful and crunchy Mediterranean Bean Salad

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%.

Colorful and healthy Mediterranean Bean Salad in a white bowl

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.

Mediterranean Bean Salad in a white bowl with spoon

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.

Mediterranean Bean Salad in a white bowl

For more perfect side salad ideas, try my Charred Corn and Bean Salad or my classic Chopped Greek Salad!


Reader Rave ~

“Sue, I made this recipe to take to my sisters house when I visited in the summer. Everyone loved it. When my 16 year old nephew heard I was coming to visit this weekend, he asked his mom if she thought that I might make that awesome bean salad again! Of course, I’ll be making it for him! It’s soo good! Thank you!”  ~Therese


 

Mediterranean Bean Salad
Rate this recipe
582 ratings

Category: appetizer, salad

Cuisine: Mediterranean

Yield: serves 8

Calories per serving: 274.23 kcal

Fat per serving: 14.03 g

Carbs per serving: 29.66 g

Protein per serving: 10.23 g

Fiber per serving: 8.13 g

Sugar per serving: 4.95 g

Sodium per serving: 542.18 mg

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!

Ingredients

  • 15 ounce can of cannellini beans, drained and well rinsed
  • 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.

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.

 

Thanks for pinning this one!

 

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93 Comments

  • Reply
    Lynn
    June 22, 2019 at 9:18 am

    I am making your fresh dressing, it sounds healthy.

    Everyone should also try soaking overnight raw beans, 1 hour cook in the morning, drain, your bean salad would have much more nutrients, and way less salt base.

    Thanks for shar8ng

    • Reply
      Sue
      June 22, 2019 at 10:10 am

      Thanks Lynn, I love to use dried beans too!

  • Reply
    Barbara Scheuter
    June 11, 2019 at 3:28 pm

    I just want to say, I have made this recipe 3 times. My husband and I love it. Great flavors.

    • Reply
      Sue
      June 11, 2019 at 4:32 pm

      I appreciate that Barbara, we love it here too :)

  • Reply
    Jennifer
    March 19, 2019 at 3:07 pm

    This is a great recipe. The ingredient proportions are perfect, and the fresh basil really elevates the flavor.

  • Reply
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  • Reply
    Kristin
    March 4, 2019 at 12:29 pm

    I’m obsessed with this salad and I make it all the time! Question on the nutrition, is your serving size 1 cup? And does it include any cheese?

    • Reply
      Sue
      March 4, 2019 at 2:22 pm

      It is about one cup, Kristin, and I do the nutrition automatically through my recipe app, so it should include the cheese.

  • Reply
    Laura B.
    February 15, 2019 at 6:25 pm

    What is the size of each serving? 1/2 cup? The recipe gives calories and other nutritional info, but doesn’t tell the size of the portions.

    I wish the printable version could be copied to a Word document. I dislike pdf files and always have trouble getting them to print predictably.

    • Reply
      Sue
      February 15, 2019 at 8:40 pm

      The serving size is more like a generous 1 cup, Laura.

  • Reply
    Jen Jones
    January 17, 2019 at 5:35 am

    Love this recipe, it’s a classic. For my bean salad, I love to add diced avocado. It’s amazing! You can also do a southwest version and add corn, cilantro, and cumin.

    • Reply
      Sue
      January 17, 2019 at 7:04 am

      Thanks Jen, I have another fun one you might like, Cowboy Caviar.

  • Reply
    Therese
    December 27, 2018 at 3:53 pm

    Sue, I made this recipe to take to my sisters house when I visited in the summer. Everyone loved it. When my 16 year old nephew heard I was coming to visit this weekend, he asked his mom if she thought that I might make that awesome bean salad again! Of course, I’ll be making it for him! It’s soo good! Thank you!

    • Reply
      Sue
      February 15, 2019 at 8:38 pm

      Lol, what a great story, I love it Therese!

  • Reply
    Maria Roznik
    September 15, 2018 at 4:49 am

    Can you post the nutritional break down of your bean salad. Looks wonderful!!

    • Reply
      Sue
      September 15, 2018 at 3:43 pm

      I just added that for you Maria, but keep in mind these nutrition calculators aren’t 100% accurate, and your results will depend on your exact ingredients. But this gives you an idea.

  • Reply
    Malynda
    September 12, 2018 at 7:17 pm

    I am not a fan of olives…is there something I can substitute to get that briny flavor?

    • Reply
      Sue
      September 12, 2018 at 7:37 pm

      Maybe capers, if you like those?

  • Reply
    Kaye
    August 25, 2018 at 11:11 am

    On the the herbs….is it 1 tsp. Each or all together?

    • Reply
      Sue
      August 25, 2018 at 11:44 am

      Altogether, I just mixed.

  • Reply
    Mary
    August 15, 2018 at 6:41 am

    Any suggestions for a substitute for the garbanzo beans? I can’t stand the texture….I was thinking kidney beans?? Thoughts?

    • Reply
      Sue
      August 15, 2018 at 7:08 am

      You could substitute so many different beans, kidney or black beans would be especially nice for a color pop.

  • Reply
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  • Reply
    Reeta
    August 7, 2018 at 9:36 pm

    I made the Mediterranean bean salad tonight, along with the delicious dressing. My hubby and I loved it. I added a half cup of garbanzo bean pasta to make it into a meal. Thanks for the recipe!

  • Reply
    Margaret
    August 1, 2018 at 5:30 am

    Hi Sue, I just wanted to thank you for this recipe, I did for our BBQ party and turned out fantastic. Thank you so much :) Margaret

  • Reply
    Linny P
    July 20, 2018 at 11:56 am

    Just delicious ! Added extra garlic and my hubby loves it ! I added extra black olives since he wasn’t a fan of stuffed green olives and it still came out deeeeellllllliiious ! Thanks for sharing the recipe

    • Reply
      Sue
      July 20, 2018 at 12:12 pm

      Thanks Linny!

  • Reply
    Jill M Pustalka
    July 14, 2018 at 9:04 am

    Making this for the first time. The basil leaves are fresh?

    • Reply
      Sue
      July 14, 2018 at 9:08 am

      I use fresh for the best flavor Jill.

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  • Reply
    Paula
    July 1, 2018 at 4:44 pm

    This salad looks divine! When I use canned garbanzo beans in a salad, I drain and rinse and then coat them with lemon juice and lemon zest and refrigerate them overnight. Adds a brightness. Thank you for this recipe!

    • Reply
      Sue
      July 1, 2018 at 5:52 pm

      I’ve never heard that tip, and I adore garbanzos, thanks so much Paula!!

  • Reply
    Diana
    July 1, 2018 at 11:40 am

    I want to make this, but cant find the Peppadew peppers.

    • Reply
      Sue
      July 1, 2018 at 12:17 pm

      You can either leave them out, or substitute another marinated pepper. You can find great ones in supermarket olive bars, or check out the jarred pepper section. Roasted red peppers are a good alternative.

  • 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!

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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.

  • Reply
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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.

  • Reply
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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 :)

  • Reply
    Norma
    April 1, 2017 at 9:34 pm

    Tried this today and my picky husband loved it! What a nice bean salad, mild enough flavours that can be tweaked to suit family’s tastes and so nutritious. Thanks for sharing it with us!

  • Reply
    Gerlinde@ Sunnycovechef
    March 26, 2017 at 5:43 pm

    I love your good looking bean salad. Its looks crunchy and health , just the salad I need.

    • Reply
      Sue
      March 27, 2017 at 6:11 am

      Thanks Gerlinde :)

  • Reply
    Anne
    March 26, 2017 at 2:46 pm

    What I really like about this salad is how flexible it is. I can add or subtract depending on what I have on hand, what’s in season, what I’m in the mood for – the possibilities are infinite! I love recipes that give you a template rather than a strict list of ingredients. I just made it to take to work for lunches this week, and I’m really looking forward to trying it.

    • Reply
      Sue
      March 26, 2017 at 2:54 pm

      Thanks Anne! I’m really interested in doing more flexible recipes, I think I might institute a section in each post where I give suggestions for tweaks and changes ~ glad you enjoyed it :)

  • Reply
    Mary Ann | The Beach House Kitchen
    March 25, 2017 at 1:21 pm

    LOve this protein packed powerhouse of a salad Sue! All my favorite ingredients!

  • Reply
    Suzy | The Mediterranean Dish
    March 25, 2017 at 8:00 am

    Had me at Mediterranean ;-) Love it, Sue!!!

  • Reply
    Jennifer @ Seasons and Suppers
    March 25, 2017 at 5:19 am

    What a perfect salad! I love having salads like this in my fridge to just grab any time. A healthy choice :)

  • Reply
    Patti McCarthy
    March 24, 2017 at 7:56 pm

    What a wonderful salad. Especially when each ingredient is piled on the platter separately. Having friends who dislike either red onions, cucumber, even capsicum, makes presenting this way so much more sensible. We have always put everything in together to then see particular bits being set aside. Thank you so much for your idea/s. Patti

    • Reply
      Sue
      March 24, 2017 at 9:18 pm

      Hey Patti ~ you just gave me the idea of a bean salad bar ~ might be the next big thing ;)

  • Reply
    Chris Scheuer
    March 24, 2017 at 6:42 pm

    I’m quite certain I could eat my weight in this wonderful looking salad – everything I love!

  • Reply
    Laura | Tutti Dolci
    March 24, 2017 at 5:24 pm

    Thiis is my dream lunch, I love all those gorgeous colors and textures!

  • Reply
    Liz
    March 24, 2017 at 4:04 pm

    What a scrumptious idea for lunches! I’m always looking for alternative ways to get protein in my mid-day meal and this definitely fits the bill!

    • Reply
      Sue
      March 24, 2017 at 5:54 pm

      Omg I fade at about 3pm every day!

  • Reply
    Jean Barley
    March 24, 2017 at 1:22 pm

    Yum with a capital Y. Good for anytime, but summer bar-b-ques and picnics come to mind and I have a class reunion picnic I’m going to take this to. May substitute white rice wine vinegar for the red wine, but I’ll try both ways. This recipe is right up my alley. Thank you so much.

    • Reply
      Sue
      March 24, 2017 at 1:25 pm

      You’re so welcome Jean ~ enjoy :)

  • Reply
    lindsay Cotter
    March 24, 2017 at 1:13 pm

    you had me mediterranean! looooove it! and this is stunning. The BBQ seasoning is a bonus, for sure!

  • Reply
    Lucy @ Supergoldenbakes
    March 24, 2017 at 11:01 am

    What a lovely, fresh recipe. Beans help keep me satisfied for a long time and that 40% reduction in salt just from rinsing canned beans – that’s a staggering fact (but a rather neat bonus).

    • Reply
      Sue
      March 24, 2017 at 11:24 am

      Thanks Lucy! And I know, I’ve always heard that one of the drawbacks of canned beans was the salt content, so that really helps!

  • Reply
    Beth @ Binky's Culinary Carnival
    March 24, 2017 at 10:59 am

    That is such a gorgeous salad! I am crazy about beans and love to add them to just about anything I can think of!

    • Reply
      Sue
      March 24, 2017 at 11:25 am

      Thanks Beth ~ and apparently we all should be doing just that, adding them to anything and everything!

  • Reply
    Sandi G
    March 24, 2017 at 10:49 am

    I love how easy you make this salad look. I can’t wait to give it a try.

    • Reply
      Sue
      March 24, 2017 at 11:47 am

      That’s what I love about it, Sandi <3 Let me know what you think!

  • Reply
    Platter Talk
    March 24, 2017 at 10:42 am

    I’m not waiting for summer to make this salad! I can’t wait to make this beautiful masterpiece!

  • Reply
    Brandi Crawford
    March 24, 2017 at 9:41 am

    Looks so yummy and healthy! Love your tip on canned beans!

    • Reply
      Sue
      March 24, 2017 at 10:24 am

      Thanks Brandi ~ I really love beans, and don’t often think so far ahead to soak the dried ones, etc. I find there’s no residual flavor when I rinse them really thoroughly.

  • Reply
    Angie@Angie's Recipes
    March 24, 2017 at 9:12 am

    Adore beans and legumes! This is one beautiful and delicious salad, Sue.

  • Reply
    Adina
    March 24, 2017 at 7:33 am

    Beautiful salad! I make a very similar one quite often, everybody just loves it, a very welcomed salad to any grill party .

    • Reply
      Sue
      March 24, 2017 at 7:51 am

      Thanks Adina, this certainly adds some color to the pasta and potato salad table at any party, that’s for sure :)

  • Reply
    Tricia @ Saving room for dessert
    March 24, 2017 at 4:51 am

    This is the perfect salad for so many occasions. I wish I had a big bowl in my refrigerator today. Love the color, the crunch and the flavors – this is a must try for my next family get together. And I love your idea of adding tuna – sounds perfect! Have a nice weekend Sue :)

    • Reply
      Sue
      March 24, 2017 at 7:52 am

      We add tuna the next day all the time, in fact, you can just keep adding and adding to this salad and keep it going forever! Have a great weekend too Tricia <3

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