Mediterranean Three Bean Salad
User Reviews
4.8
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Prep Time
15 mins
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Total Time
15 mins
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Servings
8 servings
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Calories
2111 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Three Bean Salad
Description
The Mediterranean Three Bean Salad uses canned kidney beans, cannellini beans, and chickpeas as its base, enriched with a mix of herbs and vegetables. The salad dressing is a mustard-enhanced vinaigrette made with minced garlic, lemon juice, Dijon mustard, sugar, and quality extra virgin olive oil, seasoning the beans with a tangy, slightly sweet profile. The red and green bell peppers, cucumber, and red onion add texture contrasts that lighten the dense beans.
After tossing the ingredients in the vinaigrette, the salad is chilled for at least 30 minutes to allow the beans to absorb the flavors and soften slightly without losing crispness from the vegetables. Fresh herbs—parsley, mint, and basil—contribute aromatic notes that define its Mediterranean character. It works well as a make-ahead salad that can accompany grilled meats or be enjoyed as a light, protein-rich side.
Refrigerating the salad helps firm the flavors and can extend its useful storage life to up to five days in an airtight container. To preserve the brightness of the herbs, adding them just before serving or after a day is recommended.
Ingredients
For the Garlic Dijon Vinaigrette
- 2 garlic minced, cloves
- 1/2 tablespoon Dijon mustard
- 2 tablespoons lemon juice
- 1 teaspoon sugar
- 1/4 cup extra virgin olive oil Early Harvest brand
- salt
- black pepper freshly ground
For the Salad
- 1 Kidney Beans canned 15-ounce
- 1 cannellini beans canned 15-ounce
- 1 chickpeas canned 15-ounce
- 1 green bell pepper cored and chopped
- 1 red bell pepper cored and chopped
- 1/2 cucumber diced, English variety
- 1 cup red onion chopped
- 1 1/2 tablespoons capers drained
- 1 cup parsley chopped, fresh
- 10-15 mint torn or gently chopped, fresh leaves
- 10-15 basil leaves torn or gently chopped, fresh
Instructions
- Make the Garlic Dijon Vinaigrette. In a serving bowl large enough for the salad, add garlic, mustard, lemon juice, sugar, extra virgin olive oil, and a big pinch each of salt and freshly ground black pepper. Whisk vigorously to combine.
- Prepare the beans. Drain and rinse the canned beans. Add to the bowl with the vinaigrette.
- Prepare the vegetables. To the bowl with the beans, add green bell pepper, red bell pepper, cucumber, red onion, capers, parsley, mint, and basil. Toss to coat in the vinaigrette.
- Chill. For best results, cover and refrigerate for at least 30 minutes before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.
Notes
- Prepare the salad at least 30 minutes before serving to let the beans absorb the vinaigrette flavors.
- If making the salad more than a day ahead, add fresh herbs just before serving to maintain their brightness.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 2111 kcal
% Daily Value*
| Calories | 211.1kcal | 11% |
| Carbohydrates | 27.9g | 9% |
| Protein | 9.5g | 19% |
| Fat | 8.2g | 13% |
| Saturated Fat | 1.1g | 6% |
| Sodium | 482mg | 20% |
| Potassium | 321.2mg | 7% |
| Fiber | 9g | 36% |
| Vitamin A | 628.4IU | 13% |
| Vitamin C | 33.9mg | 38% |
| Calcium | 77.8mg | 8% |
| Iron | 2.9mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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