Mediterranean Three Bean Salad (Easy!)
User Reviews
5
-
Prep Time
20 mins
-
Total Time
20 mins
-
Servings
8 (1-cup servings)
-
Calories
156 kcal
-
Course
Salad
-
Cuisine
Vegan, gluten-free
Mediterranean Three Bean Salad (Easy!)
Description
The salad features a hearty mix of three types of canned beans, rinsed and drained for ease. Fresh vegetables including diced red onion, cucumber, and Roma tomatoes add crispness and freshness, while parsley and cilantro provide bright herbal notes. The dressing combines fresh lemon juice, red wine vinegar, minced garlic, and salt, with optional Dijon mustard and olive oil to emulsify and add complexity.
This combination produces a light yet filling salad with a balance of acidity and savory flavors, enhanced by fresh herbs that make it distinctively Mediterranean. The salad can be served immediately but improves after chilling, allowing flavors to meld. It stays fresh and maintains texture for up to five days when refrigerated, a practical option for meal prep.
Herb substitutions like adding dill or chives or replacing cilantro with more parsley can customize the flavor profile. Additional ingredients such as vegan feta, avocado, roasted peppers, olives, or kale offer variation, reflecting Mediterranean cuisine's flexibility.
Ingredients
- 15 oz. red kidney beans can
- 15 oz. garbanzo beans canned
- 15 oz. black beans or navy, cannellini, etc, canned
- 1/2 red onion (about 1 cup diced)
- 1 English cucumber
- 3 Roma tomato
- 1/2 cup parsley fresh
- 1/2 cup cilantro or more parsley, fresh
For the lemon-vinegar dressing:
- 1/4 cup lemon juice fresh
- 3 Tbsp. red wine vinegar
- 2 cloves garlic minced
- 1/2 tsp. salt
- Dijon mustard optional, 1 tsp. mustard, 1 Tbsp. olive oil
- olive oil optional, 1 tsp. mustard, 1 Tbsp. olive oil
Instructions
- Prepare beans: Rinse and drain the kidney beans, garbanzo beans, and black beans. Add all to a large mixing bowl.
- Chop veggies: Finely dice the red onion. Dice the cucumber and tomato. Roughly chop the parsley and cilantro. Add to the bowl.
- Make dressing: In a separate small bowl, add all dressing ingredients. Whisk to combine.
- Combine: Pour the dressing over the salad and toss well. Add more lemon juice, vinegar, or salt to taste if desired.
- Serving: You can serve this dish immediately, but it tastes even better after it chills in the fridge. This gives the flavors a chance to blend and intensify. (Give it another stir before serving because some dressing naturally settles at the bottom.) This sturdy salad holds up well for at least 4-5 days in the refrigerator.
Notes
- If cilantro is not preferred, replace it with an equal amount of fresh parsley.
- Fresh dill and chives can be added for additional herb flavor.
- Additions like vegan feta cheese, diced avocado, roasted bell peppers, Kalamata olives, or chopped kale can be mixed in to vary the salad.
- This recipe yields about 8 cups and can serve a larger group or provide leftovers.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8(1-cup servings)
Amount Per Serving
Calories 156 kcal
% Daily Value*
| Calories | 156kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 9g | 18% |
| Fat | 2g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 0.3g | 2% |
| Potassium | 539mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 3g | 6% |
| Vitamin A | 628IU | 13% |
| Vitamin C | 16mg | 18% |
| Calcium | 72mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
