Easy Mediterranean Bean Salad

Hi there, food lover! 👋 Ready to bring a burst of sunshine and Mediterranean goodness to your table? ☀️ This Easy Mediterranean Bean Salad is a colorful, refreshing dish that celebrates the simple yet bold flavors of the region — olive oil, lemon, herbs, and hearty beans. It’s one of those recipes that feels like summer in every bite, even on a chilly day! 🍋🌿

This traditional-style salad has roots in various Mediterranean kitchens — from Greek to Italian and Middle Eastern — and it’s a perfect example of how humble ingredients come together to create something vibrant and nourishing. Whether you’re looking for a quick lunch, a picnic favorite, or a side for grilled fish or meat, this salad delivers on both taste and nutrition. 🥗

It’s packed with fiber-rich beans, crunchy veggies, and tangy feta cheese, all drizzled in a zesty lemon-olive oil dressing. Best of all? It takes only minutes to prepare, requires no cooking, and tastes even better the next day as the flavors mingle beautifully. So, grab your chopping board, and let’s make this Mediterranean masterpiece together! 💛

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📝 Ingredients

For the Salad:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) cannellini or navy beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 small red onion, finely chopped
• 1 cucumber, diced
• 1 red bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese (optional for vegan use plant-based feta)
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh mint (optional but recommended 🌿)

For the Dressing:

• 1/4 cup extra virgin olive oil
• 2 tbsp red wine vinegar or lemon juice
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• Salt and black pepper, to taste

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👩‍🍳 Step-by-Step Directions

1. Prepare the ingredients:
   Drain and rinse all beans under cold water to remove excess sodium and starch. Let them sit in a colander to dry slightly.
2. Chop the veggies:
   Finely chop the onion, cucumber, and bell pepper. Halve the cherry tomatoes and slice the olives.
3. Mix the salad base:
   In a large salad bowl, combine chickpeas, cannellini beans, kidney beans, red onion, cucumber, bell pepper, tomatoes, and olives. Toss gently to mix.
4. Whisk the dressing:
   In a small bowl or jar, combine olive oil, red wine vinegar (or lemon juice), Dijon mustard, minced garlic, oregano, salt, and pepper. Whisk or shake until emulsified.
5. Dress and toss:
   Pour the dressing over the salad and toss until everything is evenly coated.
6. Add the finishing touches:
   Gently fold in the feta cheese, parsley, and mint. Taste and adjust seasoning — a touch more lemon or salt may brighten it further.
7. Chill and serve:
   Let the salad rest in the refrigerator for 20–30 minutes before serving to allow flavors to meld beautifully. Serve cold or at room temperature.
8. Optional garnish:
   Drizzle a bit more olive oil and sprinkle with fresh herbs right before serving for that final Mediterranean sparkle! ✨

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🥦 Nutritional Information

This salad is as nourishing as it is delicious — packed with plant-based protein, healthy fats, and fiber that keeps you full and energized.

⏰ Prep Time: 15 minutes
🔥 Cooking Time: None
⏳ Total Time: 15 minutes

⚡ Calories per serving: ~320
🍽️ Servings: 4–6

Nutrient	Amount (per serving)
Protein	12g
Fat	15g
Saturated Fat	4g
Unsaturated Fat	10g
Cholesterol	10mg
Carbohydrates	35g
Fiber	9g
Sugar	4g
Sodium	320mg

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#MediterraneanMagic #HealthyEating #EasySalads #BeanSaladLove #FreshAndFlavorful #VegetarianDelight #NoCookRecipe

Bon appétit and happy cooking! 👩🍳🍽️