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
  • 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!

 

31 Comments

  • 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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