Easy Mediterranean Bean Salad
Easy three bean salad recipe packed with Mediterranean flavors from fresh herbs, capers, and a zesty Dijon garlic vinaigrette. Instead of mushy canned green beans, use fresh steamed ones, or swap them out for another type of bean. I chose to use cannellini beans! After dressing the bean salad, allow it to chill in the refrigerator for at least 30 minutes before serving, so that the beans can absorb the zippy dressing.
Servings: 8 servings
Ingredients
- 1 15 oz can kidney beans, drained and rinsed
- 1 15- oz can cannellini beans, drained and rinsed
- 1 15- oz can garbanzo beans (chickpeas), drained and rinsed
- 1 green bell pepper, cored and chopped
- 1 red bell pepper, cored and chopped
- 1/2 English cucumber, diced
- 1 cup chopped red onions
- 1 1/2 tbsp capers, drained
- 1 cup chopped fresh parsley
- 10-15 fresh mint leaves, torn or gently chopped
- 10-15 fresh basil leaves, torn or gently chopped
Garlic Dijon Vinaigrette
- 1-2 garlic cloves minced
- 1/2 tbsp Dijon mustard
- 2 tbsp lemon juice
- 1 tsp sugar
- 1/4 cup Early Harvest extra virgin olive oil
- Salt and black pepper
Instructions
- In a large mixing bowl, combine the beans, chopped peppers, cucumber, onions, capers and fresh herbs. Mix using a wooden spoon.
- In a small bowl, add the vinaigrette ingredients. Whisk vigorously to combine.
- Add the vinaigrette to the salad bowl. Toss to coat.
- For best results, cover and refrigerate for a bit before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Video
Notes
- Rinse and drain beans before using. Canned beans release starch into the canning liquid, making it murky. The canning liquid is not necessarily bad for you, but just doesn't look that great. What i like to do is drain the beans, then rinse well, and drain again before using.
- Make this 3 bean salad a little bit ahead and refrigerate. Beans need a little time to soak up flavor, so it's a good idea to make this salad ahead and refrigerate for 30 minutes to several hours. If you want to make this a day ahead, you can hold the fresh herbs and add them in 30 minutes or so before serving, this will just keep them from wilting too much into the salad (more for looks.)
- Meal-Prep: If you want to make this salad to have for lunch over the next few days, you can hold the dressing and add it as needed a few minutes before enjoying your lunch.
- How long will leftovers keep? Properly refrigerated in a tight-lid glass container, three bean salad will keep anywhere from 3 to 5 days.
- Visit Our Shop for quality Mediterranean ingredients including extra virgin olive oils and spices.
Nutrition
Calories: 211.1kcal | Carbohydrates: 27.9g | Protein: 9.5g | Fat: 8.2g | Saturated Fat: 1.1g | Sodium: 482mg | Potassium: 321.2mg | Fiber: 9g | Vitamin A: 628.4IU | Vitamin C: 33.9mg | Calcium: 77.8mg | Iron: 2.9mg
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