This colorful Mediterranean bean salad is packed with healthy goodness! Made with beans, fresh veggies, and a yummy dressing, it’s a perfect side dish or light meal.
I love how quick this salad is to whip up. Just toss everything together, and you’ve got a tasty dish that’s great for lunches or picnics. Plus, it’s good for you! 🥗
Key Ingredients & Substitutions
White Beans: Cannellini beans are great for this salad due to their creamy texture. You can also use navy beans or even chickpeas if you want a different flavor. If you’re looking for a lower-carb option, try using cauliflower instead.
Cucumber: A small cucumber adds crispness. If you want more flavor, try using Persian or English cucumbers, which are sweeter. For a different crunch, bell peppers can work in addition or instead of cucumbers.
Kalamata Olives: These add a rich, briny taste. If they’re not available, black olives or green olives can be used. You can also omit them for a milder dish.
Fresh Herbs: Parsley and mint give this salad a fresh touch. Swap them with cilantro if you prefer. Dried herbs can also work in a pinch, but fresh is always best!
Dijon Mustard: This adds a bit of tang. If you’re avoiding mustard, a splash of lemon juice or more vinegar can keep the acidity balanced.
How Can You Get the Best Flavor from the Salad?
Letting the salad chill in the fridge for at least 30 minutes really helps the flavors blend well. This is a great tactic for many salads!
- Combine your beans and veggies carefully to avoid smashing the beans.
- Whisk your dressing until it’s smooth to ensure even coating.
- Adjust the seasoning after tossing, as the salt can draw moisture out of veggies and enhance flavors.
This salad tastes even better the next day since the flavors continue developing. Enjoy it as a side or add some protein like grilled chicken or feta to make it a hearty meal!
Easy Mediterranean Bean Salad
Ingredients You’ll Need:
For the Salad:
- 1 can (15 oz) white beans (cannellini or navy beans), drained and rinsed
- 1 small cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup Kalamata olives, pitted and halved
- 2 green onions, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons capers (optional)
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and black pepper, to taste
How Much Time Will You Need?
This salad takes about 15 minutes to prepare and should chill in the refrigerator for at least 30 minutes. So, in total, you’ll need about 45 minutes to enjoy this delicious dish!
Step-by-Step Instructions:
1. Prepare the Salad Ingredients:
In a large mixing bowl, combine the drained white beans, diced cucumber, diced red bell pepper, Kalamata olives, thinly sliced green onions, chopped parsley, chopped mint, and capers if you’re using them. This combination of ingredients gives a fresh and vibrant flavor!
2. Make the Dressing:
In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, and a pinch of salt and black pepper. Mix well until everything is combined and the dressing is a little creamy.
3. Combine and Toss:
Pour the dressing over the bean and vegetable mixture in the large bowl. Gently toss everything together until all the ingredients are well coated with the dressing. Be gentle to avoid smashing the beans.
4. Adjust Seasoning:
Take a moment to taste the salad. You can adjust the seasoning by adding more salt, pepper, or even a bit more olive oil or vinegar to your liking.
5. Chill and Serve:
Cover the salad with plastic wrap or a lid and refrigerate it for at least 30 minutes. This chilling time helps the flavors meld beautifully. Serve it chilled or at room temperature as a healthy side dish or a light meal!
Enjoy your fresh, vibrant Mediterranean bean salad!
FAQ for Easy Mediterranean Bean Salad
Can I Use Canned Beans Instead of Dried Beans?
Yes, canned beans are perfect for this recipe! Just make sure to drain and rinse them thoroughly to remove excess sodium and any preservatives. They make for a quick and convenient option!
Can I Make This Salad in Advance?
Absolutely! This salad can be made a day ahead of time. Just keep it refrigerated, and the flavors will continue to develop. It’s a great option for meal prep or for picnics!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad may get a bit watery due to the cucumbers, so just give it a quick toss before serving again.
What Can I Substitute for the Olives?
If you’re not a fan of olives, you can omit them or substitute with diced pickles for a similar briny flavor. Alternatively, you can add more diced veggies for extra crunch, like artichoke hearts or sundried tomatoes.
