5 from 21 votes
Mediterranean Bean Salad Recipe
Mediterranean Bean Salad combines grilled seasonal vegetables like bell peppers, yellow squash, zucchini, and red onion with great northern beans and fresh herbs tossed in a balsamic vinaigrette. The grilled veggies add smoky char and crunch, while the beans provide creamy protein and texture. This salad is a refreshing, balanced dish suitable as a side or light main.
Prep Time
10 mins
Cook Time
5 mins
Total Time
24 mins
Servings:
8
Calories:
194 kcal
Course:
Side Dish, Salad
Cuisine:
Mediterranean, American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 194
% 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.