Mediterranean Bean Salad Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
5 mins
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Total Time
24 mins
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Servings
8
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Calories
194 kcal
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Cuisine
Mediterranean, American
Mediterranean Bean Salad Recipe
Description
The Mediterranean Bean Salad begins with slicing red and orange bell peppers, yellow squash, zucchini, and red onion. These vegetables are tossed with olive oil, salt, and pepper, then quickly grilled at high heat to develop grill marks and retain a slight crunch. After grilling, the vegetables are chilled to stop cooking and preserve texture.
Once cooled, the vegetables are diced and combined with drained and rinsed great northern beans in a large bowl. Finely minced fresh parsley complements the flavors along with salt and pepper to taste. The mixture is tossed with balsamic vinaigrette, which adds acidity and moisture, binding the elements together. The salad is garnished with fresh oregano and basil for herbal brightness.
This salad serves well chilled and pairs with Mediterranean main dishes or can be a light vegetarian option on its own. Its make-ahead nature allows for preparation up to one day in advance, making it convenient for gatherings. The salad keeps well refrigerated for up to five days but is not suitable for freezing due to the texture of the vegetables and beans.
Ingredients
- 1 red bell pepper seeded
- 1 orange bell pepper seeded
- 1 yellow squash thickly sliced
- 1 zucchini thickly sliced, green
- ½ red onion peeled and thickly sliced
- ¼ cup olive oil
- 4 15- ounce great northern beans cans, drained and rinsed
- 3 tablespoons parsley finely minced, fresh
- 1/3 cup balsamic vinaigrette
- oregano chopped fresh, for garnish
- basil chopped fresh, for garnish
- salt to taste
- black pepper to taste
Instructions
- Make the balsamic vinaigrette and set it to the side.
- Next, slice the bell peppers into large sides, see video.
- Place the cut vegetables on a sheet tray lined with parchment paper and coat in olive oil, salt, and pepper.
- Add the vegetables to a hot grill (450° to 550°) and cook for 2 minutes per side or just until grill marks are formed but the vegetables still have a crunch to it.
- Chill the vegetables completely in the refrigerator, which takes about 15 minutes.
- Drain the beans and rinse under cold water in a colander and then add them to a large bowl.
- Once the vegetables are cooled, medium to large dice them and add them to the bowl with the beans.
- Add in the parsley, salt, pepper, and balsamic vinaigrette and mix until combine.
- Serve with a garnish of fresh basil and oregano.
Notes
- You can prepare this salad up to one day ahead and keep it chilled until serving.
- Store leftovers covered in the refrigerator for up to five days to maintain freshness.
- This salad does not freeze well because grilled vegetables and beans may change texture upon thawing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 194 kcal
% Daily Value*
| Calories | 194kcal | 10% |
| Carbohydrates | 19g | 6% |
| Protein | 7g | 14% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 95mg | 4% |
| Potassium | 473mg | 10% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
| Vitamin A | 1157IU | 23% |
| Vitamin C | 50mg | 56% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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