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.
love this salad! but so hard to find peppadew peppers in my area! thank you!
I would just substitute any other pickled pepper, Risha.
How long will this stay good for in the fridge?
It will keep for up to a week,
I can never get my dressings to taste nice, either my salad tastes like it contain only oil or only vinegar, regardless of what proportion of oil to vinegar I use. So I am being a bit pedantic here. Is this recipe meant to have equal parts oil and vinegar? Because if using American measures, 1/4 cup is 60mL and 4 tbsp is also 60mL, but I have a feeling it should be more oil than vinegar?
I do like my dressings on the acidic side, personally, but the real thing about dressings is that you should taste as you go and do it your way. I would add half the vinegar, mix, and taste from there. If you want more flavor in your dressings I would experiment with some of the amazing new vinegars, or definitely use flavor enhancers like mustard and fresh herbs. The dressing for this salad is meant to be pretty basic, but yes, it is heavier on the vinegar than most…I think the beans need it, 🙂
Pedantic, whoo! Nice word choice.
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
Thanks Lynn, I love to use dried beans too!
I just want to say, I have made this recipe 3 times. My husband and I love it. Great flavors.
I appreciate that Barbara, we love it here too 🙂
This is a great recipe. The ingredient proportions are perfect, and the fresh basil really elevates the flavor.
Thanks Jennifer!
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?
It is about one cup, Kristin, and I do the nutrition automatically through my recipe app, so it should include the cheese.
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.
The serving size is more like a generous 1 cup, Laura.
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.
Thanks Jen, I have another fun one you might like, Cowboy Caviar.
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!
Lol, what a great story, I love it Therese!