Mediterranean Bean Salad Recipe

I love how this recipe brings together hearty chickpeas, kidney and cannellini beans with the crispness of diced bell peppers and cherry tomatoes. The bright kick of red onion and kalamata olives, gently tossed in olive oil and red wine vinegar, makes this one of my favorite bean salad recipes.

I recently came across an amazing twist on a classic three bean salad that really surprised me with its vibrant flavors. I mixed a 15 oz can chickpeas, 15 oz can kidney beans and 15 oz can cannellini beans with a colorful mix of diced red bell pepper, diced green bell pepper and a small red onion that’s finely chopped.

When I tossed in some halved cherry tomatoes, diced cucumber and sliced kalamata olives, I knew I had something special on my hands. A splash of extra virgin olive oil, 2 tablespoons of red wine vinegar, 1 tablespoon of fresh lemon juice and a clove of minced garlic gave it that tangy kick that really brings it all together.

I even sprinkle some dried oregano, salt and pepper, topped off with chopped fresh parsley and a bit of crumbled feta cheese if youre into that extra flavor punch. I’ve always been a fan of Mediterranean recipes and this one’s a cool, healthy take that just works for any easy dinner idea.

Why I Like this Recipe

I really like this recipe for a bunch of reasons. First, I love how simple it is to throw together, even when I’m in a rush. I don’t need a bunch of fancy stuff to make it taste great, which means its perfect for a quick lunch or dinner.

Second, the colors and textures in the salad just make it look so inviting. The mix of chickpeas, kidney beans, and cannellini beans along with the crunchy bell peppers and tomato pieces always make me feel like I’m eating something healthy and fresh.

Third, the flavors really come together once you add the olive oil, red wine vinegar, and lemon juice. The dressing really brings out the natural tang of the veggies and makes every bite pop with flavor, even though it’s super simple.

And finally, I appreciate that this salad is easy to customize. I can add a little extra garlic or more olives to tweak it just how I like it. All in all, it’s one of those recipes that makes me feel like I made something special without too much fuss.

Ingredients

• Chickpeas: tender, protein-packed beans that boost fiber and keep you full.
• Kidney beans: rich in protein and fiber, they help support a healthy heart.
• Cannellini beans: smooth texture, low in fat and add a subtle creaminess.
• Red bell pepper: sweet, crisp and loaded with vitamin C and antioxidants.
• Cherry tomatoes: burst of tangy sweetness, packed with essential vitamins.
• Extra virgin olive oil: adds healthy fats and brightens up the salad flavor.
• Kalamata olives: salty and briny, bringing a true Mediterranean vibe.
• Red wine vinegar: a tangy accent that balances the salad’s savory notes.
• Fresh parsley: a sprinkle of herb freshness that ties all the flavors together.

Ingredient Quantities

• 15 oz can chickpeas, drained and rinsed
• 15 oz can kidney beans, drained and rinsed
• 15 oz can cannellini beans, drained and rinsed
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup pitted kalamata olives, sliced
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley

How to Make this

1. Start by draining and rinsing the canned chickpeas, kidney beans, and cannellini beans then add them in a large bowl.

2. Dice up the red and green bell peppers, chop the red onion finely, halve the cherry tomatoes, and dice the cucumber. Add them to the bowl along with the sliced kalamata olives.

3. If you decide to use it, crumble the feta cheese and add it too.

4. In a separate small bowl, mix together the extra virgin olive oil, red wine vinegar, fresh lemon juice, and the minced garlic.

5. Stir in the dried oregano, a pinch of salt, and some pepper into the dressing.

6. Pour the dressing over the bean and veggie mixture and toss it all gently so every bit gets coated in the dressing.

7. Let the salad sit for at least 15 minutes to let the flavors really come together.

8. Give the salad a final toss and then sprinkle the chopped fresh parsley on top just before serving.

9. Taste and add extra salt or pepper if needed. Enjoy your Mediterranean Bean Salad chilled!

Equipment Needed

1. A large bowl to combine the drained beans and chopped vegetables
2. A colander to drain and rinse the canned beans
3. A small bowl to mix the dressing
4. A cutting board for chopping the bell peppers, onion, cucumber, and tomatoes
5. A chef’s knife for dicing, chopping, and slicing all your veggies
6. A can opener if your beans arent pre-opened
7. Measuring spoons and cups to get the right amounts of olive oil, vinegar, lemon juice, and seasonings
8. A mixing spoon for tossing the salad with the dressing

FAQ

Mediterranean Bean Salad Recipe Substitutions and Variations

• Red bell pepper: If you dont have it, try a yellow or orange bell pepper instead since they offer a sweeter flavor.
• Red onion: Use a shallot if you want something a bit milder and less crunchy.
• Cherry tomatoes: Grape tomatoes make a pretty good substitute as well, they taste almost the same.
• Kalamata olives: You can swap them with green olives or even a couple of capers to give a brinier kick.
• Feta cheese: If you’re not into feta, try using goat cheese for a similar tangy taste.

Pro Tips

1. Let the salad sit in the fridge for around an hour if you can. That extra time gives the beans and veggies a chance to soak in all the tangy dressing and makes the flavors come together way better.

2. When you’re prepping the veggies, try to chop them in pretty similar sizes so every bite is balanced. Uneven pieces can end up tasting a bit off sometimes.

3. Always give your dressing a quick taste test before adding it to the salad. That way you can adjust the salt or vinegar if needed so you get the perfect bite.

4. If you like a bit of extra heat, toss in a pinch of red pepper flakes. It’s a simple twist that can really brighten up the flavors without overpowering the salad.