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!


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!

For more perfect side salad ideas, try my CHARRED CORN AND BEAN SALAD or my classic CHOPPED GREEK SALAD!

Mediterranean Bean Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Category: appetizer, salad

Cuisine: Mediterranean

Yield: serves 8

Calories per serving: 265

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.

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 #recipe #easy #healthy #three #black #five #kidney #white

 

 

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 #recipe #easy #healthy #three #black #five #kidney #white

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79 Comments

  • 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
    Easy Pineapple Coleslaw
    August 12, 2018 at 5:00 am

    […] you are looking for more fresh and delicious side dish recipes, here are some of my favorites. This Mediterranean Bean Salad is something you can serve with just about anything. Have you ever made a BLT Pasta Salad? […]

  • 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

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