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 mixed bean 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 a healthy bean salad is such a yummy way to do it.

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 mixed bean 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.

Cold 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 best bean salad dressing ~

  • My dressing is a good old fashioned Italian style vinaigrette.
  • I use extra virgin olive oil which provides loads of flavor and health benefits.
  • Red wine vinegar is flavorful but doesn’t overpower.
  • Fresh garlic adds that all important bite.
  • Dried mixed Italian herbs give it that classic Mediterranean vibe. While you can certainly use fresh herbs in this bean salad dressing, dried work just fine.
  • PERFECT.

TIP: On the second day I added tuna to my leftover 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 potluck worthy side salad ideas, try these ~


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


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!
Print
3.34 from 1043 votes

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!
Course Appetizer, Salad
Cuisine Mediterranean
Prep Time 15 minutes
Total Time 15 minutes
Yield 8 servings
Calories 274.23kcal
Author Sue Moran

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

  • Whisk the dressing ingredients together and taste to adjust any of them. Add more vinegar if you want a tangier flavor. Set aside.
  • Put the beans in a large salad bowl. Add the rest of the ingredients and toss with a generous amount of the dressing.
  • The salad will keep, well covered, for several days in the refrigerator.

Cook's notes

  • As with all bean salads, be sure to give it a quick toss just before serving if it's been sitting, the dressing will tend to settle at the bottom
  • 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.
 

Nutrition

Calories: 274.23kcal | Carbohydrates: 29.66g | Protein: 10.23g | Fat: 14.03g | Sodium: 542.18mg | Fiber: 8.13g | Sugar: 4.95g
The nutritional information for recipes on this site is provided as a courtesy and although theviewfromgreatisland.com tries to provide accurate nutritional information, these figures are only estimates.

Thanks for pinning!!

Mediterranean Bean Salad pin.

 

email sign up prompt

You Might Also Like

121 Comments

    Leave a Reply

    Please rate this recipe!




  • Reply
    Cheryl
    November 7, 2021 at 1:49 pm

    5 stars
    I made this last night and when I went back for seconds, it was all gone! Everyone loved it. I used jalapeno instead of whatever pepper she used (I hadn’t heard of it), I switched out the navy beans for black beans (what I had on hand), and I forgot the olives at the store, but otherwise I followed the recipe. We’ll definitely make this again, probably on a weekly basis.

  • Reply
    Rebecca
    July 5, 2021 at 1:34 pm

    5 stars
    Made for tomorrow’s lunch.
    Can’t wait to eat it!

  • Reply
    Emily
    June 22, 2021 at 3:40 am

    Thankyou for post. I can’t wait to cook mediterranean-bean-salad-recipe.
    Looks beautiful and yummy

  • Reply
    Malia Qury
    May 25, 2021 at 8:03 am

    Thanks for post. I can’t wait to make mediterranean-bean-salad-recipe.
    Looks beautiful.

  • Reply
    Michele
    April 24, 2021 at 7:59 am

    Your recipe is very good, thank you Sue! I kept ‘tasting’ while making it, and wound up with a lot less for dinner! Yummy!

  • Reply
    Jessica Marquis
    April 23, 2021 at 8:28 am

    5 stars
    This is delicious. I love the way the creamy slight-sweetness of the white beans tempers the more acidic, briny ingredients. Apparently my toddler’s a fan too! Dreaming about pairing this with a seared tuna steak…

  • Reply
    Sherry
    April 23, 2021 at 8:09 am

    5 stars
    What brand of canned cherry tomatoes ? I didn’t see the link. Thanks…

    • Reply
      Sue Moran
      April 23, 2021 at 10:01 am

      This recipe doesn’t include canned tomatoes, are you thinking of another recipe? My favorite canned cherry tomatoes are from Mutti brand.

1 5 6 7

Sharing is Caring

Help spread the word. You're awesome for doing it!

Grab my latest e-book

for free!

Subscribe to get first dibs on all my new recipes, plus extra subscriber only benefits!

 

You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our website.

You have Successfully Subscribed!