Mediterranean Bean Salad

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.

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.

The best bean salad dressing

My dressing is a good old fashioned Italian style vinaigrette.

1. I use extra virgin olive oil which provides loads of flavor and health benefits ~ this is a Mediterranean bean salad, after all!
2. Red wine vinegar is flavorful but doesn’t overpower.
3. Fresh garlic adds that all important bite.
4. 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.
5. Whisk or blend everything together.
6. Always take a moment to taste your dressing in case you need to adjust it in any way.
7. PERFECT.

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.

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

3.65 from 1285 votes

Step up your salad game with this show-stopping Mediterranean Bean Salad! This protein-packed dish is bursting with fresh flavors and vibrant colors, making it a crowd-pleaser at any gathering.

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Prep Time:15 minutes minutes

Total Time:15 minutes minutes

Servings: 8

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Equipment

• Large salad bowl

Ingredients

 

US CustomaryMetric

• 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

*Peppadew peppers are sweet and tangy, bite-sized peppers originating from South Africa. They are typically red, but can also be found in yellow, and boast a unique flavor profile combining sweetness with a mild, pleasant heat. Substitute another marinated pepper like cherry peppers or banana peppers.

• 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.

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Course: Salad

Cuisine: Mediterranean

Author: Sue Moran

Keyword: beans, healthy, potluck, salad, side dish, vegetables

Nutrition

Calories: 274.23 kcal · Carbohydrates: 29.66 g · Protein: 10.23 g · Fat: 14.03 g · Sodium: 542.18 mg · Fiber: 8.13 g · Sugar: 4.95 g

Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.

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