My colorful and crunchy Mediterranean Bean Salad is the perfect mixed bean salad for picnic and barbecue season ~ 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 ~ health experts are unanimous on this. And my Mediterranean bean salad is the delicious 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%.
Mediterranean bean salad ingredient notes
With a few fresh veggies and a well stocked pantry this mixed bean salad comes together fast
- The beans ~ I use canned beans, garbanzo (chick peas) and cannelini (both classic Mediterranean beans.) I like the contrast between the firm garbanzos and the creamy cannelinis, but you can use any 2 or 3 types you like.
- Multi-colored bell peppers, cukes, and red onion provide the all important fresh crunch.
- Cherry tomatoes ~ I like to use the colorful ones, and definitely halve or quarter them, their juices will combine with the dressing.
- Both black and pimento stuffed green olives add the brine ~ you can never have too many olives. Make sure they’re pitted.
- Pickled peppadew peppers (the bright red ones) provide the tart tang.
- Marinated artichokes provide a rich unctuous note.
- Feta cheese adds its distinctive sharp flavor and makes the bean salad feel more satisfying.
- As for herbs, I went with shredded basil leaves, but you could do fresh thyme, dill, or oregano if you’ve got them. I use fresh in my salad, but you can sub dried if you need to.
TIP: Cold bean salads are indispensable for outdoor events because you can make them ahead, they travel well, and they tolerate the heat.
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 ~ this is a Mediterranean bean salad, after all!
- 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.
- Whisk or blend everything together.
- Always take a moment to taste your dressing in case you need to adjust it in any way.
- PERFECT.
TIP: Olive oil is by far the healthiest oil to use in this dressing. For a less pronounced flavor use mild or pure olive oil.
how I use my bean salad
Mediterranean bean salad is a great choice whenever you’re asked to “bring something” to a potluck gathering. It can be made ahead, doesn’t include mayo that can cause spoilage, and it goes with so many different meals, from sandwiches to burgers, barbecue, and more.
I like to make a big batch and use the leftovers for lunches. I make it a meal by topping with good tuna, salmon, sliced rotisserie chicken, or just boiled eggs for extra protein.
TIP: If you’re making the salad ahead of time I like to add the chopped cherry tomatoes at the last minute. Tomatoes deteriorate in the refrigerator.
more healthy bean salads
My Mediterranean bean salad is just one of many options from my recipe archives…
- Charred Corn and Bean Salad
- Dilly Bean Salad
- Edamame Salad
- Tuna and White Bean Salad
- 7 Bean Salad with Chimichurri Dressing
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
Video
Equipment
- Large salad bowl
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* (or other pickled peppers), rough chopped.
- 1/2 cup pitted 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, chopped.
- 10 large fresh 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 clove garlic , minced.
- salt and fresh cracked black pepper to taste
Instructions
- Whisk the dressing ingredients together and taste to adjust any of them to suit you. 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 enough dressing to coat everything but not drown the salad.
- Chill the salad thoroughly before serving. The salad will keep, well covered, for several days in the refrigerator. Note: if making this bean salad ahead of time I like to leave out the tomatoes until you are ready to serve. Tomatoes tend to get mushy in the refrigerator.
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.
I love, love all the flavors in this dreamy bean salad. And I’d definitely add tuna to the leftovers for a delicious lunch!
Thanks Liz, this is a family favorite!
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!!
I think that would be great Stephanie, let me know how you like it.
Sue,
It came out amazing! I was blown away! Thank you for the fabulous recipe!
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!!
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.
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.
Hi! So in the dressing, you have equal volumes oil and vinegar, in different measuring terms. Are both those measurements correct? Thank you!
Hey Victoria ~ I guess I put the vinegar in tablespoons so you can add it to taste, if that makes sense.
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?
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.
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
Yes, I’ve add it!
HI! Lovely recipe. What other kinds of peppers can I use besides peppadew peppers? Thank you in advance.
Suzanne
You can leave them out, or substitute any roasted or marinated pepper you like, Suzanne.
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
Beans are seriously one of the most underappreciated foods, and I agree, they’re beautiful! Thanks for stopping by Albert 🙂
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.
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!
It’s been added!
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.
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 🙂
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?
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 🙂