This colorful Mediterranean bean salad is packed with healthy ingredients like beans, cucumbers, and tomatoes, all dressed in a zesty lemon dressing. It’s perfect for a quick meal!
What I love most is how easy it is to throw together. You can enjoy it as a side or add some grilled chicken for a heartier dish. It’s fresh, tasty, and perfect for busy days! 🌿
Key Ingredients & Substitutions
White Beans: I recommend using cannellini or navy beans for a creamy texture. If you want a different flavor, try chickpeas or black beans instead!
Cucumber: Fresh cucumbers add crunch and hydration. English cucumbers are my favorite as they have fewer seeds. If you don’t have any, zucchini works too!
Red Bell Pepper: This adds sweetness and color. You can substitute with yellow or orange bell peppers, or even some diced cherry tomatoes for a juicy twist.
Kalamata Olives: These olives give a briny taste! If they’re not available, green olives can be an acceptable replacement, just be sure they’re pitted.
Fresh Herbs: Parsley and mint bring freshness. For a different flavor, basil or cilantro can be great alternatives, depending on your taste preference.
How Do You Make Sure the Salad Is Well-Mixed?
To achieve a well-mixed salad, the order of tossing matters. Start with the heavier ingredients, like beans and chopped veggies, in a large bowl. Add the herbs and olives on top.
- Drizzle the dressing over the top before tossing.
- Gently fold the salad with a spatula to combine ingredients without breaking the beans.
- Don’t rush this! Take your time to ensure that every bite is flavorful.
Chilling the salad helps as well. It allows the ingredients to absorb the dressing and meld together, making each bite more delicious!
Easy Mediterranean Bean Salad
Ingredients You’ll Need:
For the Salad:
- 1 can (15 oz) white beans (e.g., cannellini or navy beans), drained and rinsed
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 2 green onions, thinly sliced
- 2 tablespoons pistachios, shelled (optional)
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- Salt and pepper to taste
How Much Time Will You Need?
This salad takes about 15 minutes to prepare, plus an additional 20 minutes to chill in the fridge. Total time is around 35 minutes, making it a quick and healthy option for any meal!
Step-by-Step Instructions:
1. Prepare the Vegetables and Herbs:
Begin by washing the vegetables. Dice the cucumber and red bell pepper into small pieces. Slice the Kalamata olives and chop the fresh parsley and mint. Finally, thinly slice the green onions. These fresh ingredients will bring wonderful colors and flavors to your salad!
2. Combine the Ingredients:
In a large mixing bowl, add the drained white beans, diced cucumber, bell pepper, sliced olives, chopped parsley, mint, green onions, and optional pistachios for a nutty crunch. Gently mix everything together.
3. Make the Dressing:
In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, and a pinch of salt and pepper until it’s well blended. This zesty dressing will enhance all the fresh flavors of the salad!
4. Toss the Salad:
Drizzle the dressing over the bean and vegetable mixture, then toss everything gently to combine. Be careful not to mash the beans; you want everything mixed but intact!
5. Adjust Seasoning and Chill:
Take a moment to taste your salad. If it needs more seasoning, feel free to add a little extra salt, pepper, or lemon juice to your liking. Once you’re happy, cover the salad and let it chill in the refrigerator for about 20 minutes. This will help the flavors meld beautifully.
6. Serve and Enjoy:
After chilling, your refreshing Mediterranean bean salad is ready to serve! You can enjoy it as a healthy side dish, or if you add a protein like grilled chicken, it makes a light and fulfilling main course. Dig in and enjoy the delightful flavors!
This salad is vibrant, fresh, and easy to make, perfect for busy days or whenever you’re craving something healthy and delicious!
How Can I Make This Salad Vegan?
This salad is already vegan-friendly! Just ensure that you use plant-based options for any dressings or ingredients. This recipe uses olive oil and vegetables, so it’s perfect as is!
Can I Use Canned Beans Instead of Cooking Them From Scratch?
Absolutely! Canned beans are great for convenience and save a lot of time. Just make sure to rinse and drain them well before adding to the salad to reduce the sodium content and improve the flavor.
How Long Can I Store Leftover Salad?
Leftover Mediterranean bean salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors continue to develop, but the fresh herbs may wilt, so it’s best enjoyed fresh!
Can I Customize the Ingredients?
Definitely! This salad is very versatile. Feel free to swap out vegetables based on what you have on hand or prefer. You can also add feta cheese for a creamy element or other veggies like diced tomatoes or shredded carrots for extra color!
