Mediterranean Bean Salad

healthy summer salad idea

post updated 04/10/2024

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Easy homemade Mediterranean bean salad

This Mediterranean Bean Salad is not only a feast for your eyes with all the colorful veggies, but it’s bursting with flavor and health benefits. The Mediterranean diet is probably the most researched way of eating and world renown for it’s amazing heart-healthy benefits. This salad contains three types of beans, an excellent source of complex carbohydrates, plant-based protein and fiber. Bean fiber is a prebiotic that is important for your gut health, and nutritionist suggests we need 30 grams of fiber a day.

This salad recipe uses an easy-to-make Garlic Dijon Vinaigrette that adds so much flavor. Since this salad does not contain leafy greens, you can make and refrigerate to enjoy all week, the flavor keeps getting better each day and there is no sogginess or wilting. This recipe makes enough for 6-8 hardy bowlful servings.

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Let’s begin!

What does a Mediterranean bean salad contain?

Ingredients:

Just look at the array of colors! The more colorful your diet, the more healthy(…and not artificially colored, I’m talking about WHOLE FOODS!!!😉)

Bean salad ingredients:

• Fresh green beans (approx. 1/2 pound)

• 1 can kidney beans (light or dark)

• 1 can Garbanzo beans (a.k.a. chick peas)

• 1 each yellow, orange and red pepper

• 1 large cucumber

• 1 small red onion

• Fresh parsley, chopped (handful)

Vinaigrette Ingredients:

• 1/2 cup extra virgin olive oil

• 1/4 cup Dijon mustard

• Fresh lemon juice, from 1 large lemon

• 1 clove mined garlic

• Salt and pepper (to taste, I used about 1/4 tsp each)

How to make Mediterranean bean salad

Instructions:

Start by preparing you green beans.

Rinse green beans under cold water, then snap into bite-sized pieces. Add snapped pieces to a microwave-safe plate with damp paper towels. Wrap beans in damp paper towels and cook in microwave for 5 minutes on high. Let cool while starting the next steps.

Drain and rinse canned beans under cold water, then add all beans to a large bowl.

Next, peel and chop cucumber, then chop onions and peppers then add all vegetables and chopped parsley to bowl with beans.

Stir until evenly combined, then set aside and start on your vinaigrette.

How to make bean salad vinaigrette

Dijon Vinaigrette Instructions:

Add olive oil, mustard and lemon juice to a small bowl and whisk until smooth.

Add minced garlic, salt and pepper and stir until incorporated.

Add vinaigrette to salad and stir well until evenly coated.

Refrigerate until ready to serve. This salad will last up to one week in the fridge and the flavors will be more enhanced with each day. For a complete Mediterranean experience, serve with a side of Hummus and Pita Bread(…and maybe a small glass of Red Wine!🍷😉)

Cheers to good health!

Enjoy!

💜Julie

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dinner

Mediterranean

Yield: 8

Author: Julie Butler

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Easy Mediterranean Bean Salad

This Mediterranean bean salad is not only a feast for your eyes with all the colorful veggies, but it’s bursting with flavor and health benefits. The Mediterranean diet is probably the most researched way of eating and world renown for its amazing heart-healthy benefits. This salad recipe uses an easy-to-make Garlic Dijon Vinaigrette dressing that adds lots of flavor.

Prep time: 20 MinTotal time: 20 Min

Ingredients

Bean salad ingredients

• Fresh green beans (approx. 1/2 pound)
• 1 can kidney beans (light or dark)
• 1 can Garbanzo beans (a.k.a. chick peas)
• 1 each yellow, orange and red pepper
• 1 large cucumber
• 1 small red onion
• Fresh parsley, chopped (handful)

Garlic dijon vinaigrette ingredients

• 1/2 cup extra virgin olive oil
• 1/4 cup Dijon mustard
• Fresh lemon juice, from 1 large lemon
• 1 clove mined garlic
• Salt and pepper (to taste, I used about 1/4 tsp each)

Instructions

How to make bean salad

1. Start by preparing you green beans.
2. Rinse green beans under cold water, then snap into bite-sized pieces. Add snapped pieces to a microwave-safe plate with damp paper towels. Wrap beans in damp paper towels and cook in microwave for 5 minutes on high. Let cool while starting the next steps.
3. Drain and rinse canned beans under cold water.
4. Add all beans to a large bowl.
5. Next, peel and chop cucumber, then chop onion and peppers.
6. Next, add all vegetables and chopped parsley to bowl with beans.
7. Stir until evenly combined, then set aside and start on your vinaigrette.

How to make dijon vinaigrette

1. Add olive oil, mustard and lemon juice to a small bowl and whisk until smooth.
2. Add minced garlic, salt and pepper and stir until incorporated.
3. Add vinaigrette to salad and stir well until evenly coated.
4. Refrigerate until ready to serve.

Notes

How long can you keep bean salad in the fridge? This salad will last up to one week in the fridge and the flavors will be more enhanced with each day.

Nutrition Facts

Calories

237.05

Fat (grams)

15.19 g

Sat. Fat (grams)

2.06 g

Carbs (grams)

20.28 g

Fiber (grams)

6.85 g

Net carbs

13.46 g

Sugar (grams)

3.17 g

Protein (grams)

6.76 g

Sodium (milligrams)

415.1 mg

Cholesterol (grams)

0 mg

Nutrition Disclaimer: Nutritional Information is provided as a courtesy only and should be viewed as an estimate. Ingredients can vary with brands and size and Inspiration Apron makes no guarantees to the accuracy of this information.

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