Mediterranean Three Bean Quinoa Salad
User Reviews
4.6
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
8
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Calories
249 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Three Bean Quinoa Salad
Description
The Mediterranean Three Bean Quinoa Salad features quinoa cooked until tender and fluffed, serving as a protein-rich base. Green beans are briefly blanched to retain their snap and vibrant color before being mixed with garbanzo and white beans for added creaminess and body. Brightly colored red and yellow bell peppers, cucumber, and grape tomatoes add fresh crunch and juiciness. Crumbled feta cheese and pitted Kalamata olives introduce mild saltiness and a savory note, complemented by fresh basil leaves for an herbal brightness.
The dressing consists of olive oil, balsamic vinegar, pressed garlic, and dried herbs, which ties the components together with a balanced tang and subtle garlic flavor. The salad is served chilled or at room temperature, making it practical for meal prep or as an accompaniment to grilled dishes.
Green beans are quickly cooked in boiling salted water then shocked in ice water to preserve texture and color. Quinoa can be prepared traditionally or in an Instant Pot to save time. Adjust salt and pepper to taste before serving for the best balance.
Ingredients
- For the Salad:
- 1 cup quinoa
- 2 cups water
- ½ lb. green beans trimmed and snapped into 2-inch pieces
- 1 garbanzo beans chickpeas, 15 oz can, drained and rinsed
- 1 White beans 15 oz can, drained and rinsed
- 1 red bell pepper seeds removed and chopped
- 1 yellow bell pepper seeds removed and chopped
- 1 cup cucumber chopped, seedless
- 1 cup grape tomatoes cut in half
- 1/4 cup red onion diced
- 1/4 cup feta cheese crumbled
- 1/3 cup kalamata olives pitted and sliced in half
- 1/4 cup basil chopped, fresh
For the Dressing:
- 1/4 cup olive oil
- 1 tablespoon balsamic vinegar
- 2 garlic pressed, cloves
- 1/4 teaspoon basil dried
- 1/4 teaspoon oregano dried
- salt Kosher salt and freshly ground
- black pepper Kosher salt and freshly ground
Instructions
- In a medium saucepan, bring quinoa and water to a boil. Cover, reduce heat to low, and simmer until for 15 minutes, or until quinoa is tender. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl.
- Meanwhile, blanch the green beans. Bring a large pot of salted water to a boil. Add the green beans and cook until tender crisp, about 2 minutes. Drain the green beans and place in a bowl of ice water. Drain well and pat dry.
- Add the green beans, garbanzo beans, white beans, peppers, cucumbers, tomatoes, red onion, feta cheese, olives, and basil to the bowl with the quinoa.
- In a small bowl, whisk together the olive oil, balsamic vinegar, garlic, basil, oregano, salt, and pepper. Pour dressing over the salad and gently stir until salad is coated with dressing. Season with additional salt and pepper. Serve.
- Note-if you have an Instant Pot, you can cook the quinoa in your Instant Pot. It only takes one minute.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 249 kcal
% Daily Value*
| Calories | 249kcal | 12% |
| Carbohydrates | 31g | 10% |
| Protein | 8g | 16% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 4mg | 1% |
| Sodium | 151mg | 6% |
| Potassium | 565mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 900IU | 18% |
| Vitamin C | 53.5mg | 59% |
| Calcium | 96mg | 10% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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