This colorful Mediterranean Bean Salad is packed with fresh veggies and hearty beans. It’s healthy, tasty, and super easy to whip up for lunch or a picnic!
I love how quick it is to prepare. Toss everything together, and you’ve got a dish that’s both filling and refreshing. Plus, it looks great on the table! 🌱
Key Ingredients & Substitutions
White Beans: Cannellini or navy beans work great, but if you’re looking for a change, you can use black beans or even kidney beans instead. They’ll add a different color and taste to the salad.
Chickpeas: While canned chickpeas save time, if you have dry ones, soak and cook them instead. They offer a fresher texture. You could also swap them for edamame for a unique twist!
Cherry Tomatoes: Sweetness matters here! If cherries aren’t in season, grape tomatoes are a good substitute. You could also use diced regular tomatoes, just remove the seeds for less moisture.
Cucumber: I prefer English cucumber for its fewer seeds and crispiness. But any type will do, and if you like more crunch, try a zucchini instead.
Feta Cheese: The crumbly texture and tangy flavor make feta a favorite. If you’re vegan or avoiding dairy, try a plant-based feta or even a sprinkle of nutritional yeast for a cheesy flavor.
How Do You Make the Perfect Mediterranean Dressing?
The dressing ties this salad together, so it’s worth perfecting! You want a balance of flavors—tangy, savory, and a little salt. Here’s how to create the best dressing:
- In a small bowl, start by whisking together 2 tablespoons of olive oil and 1 tablespoon of red wine vinegar. Use good-quality oil for great flavor.
- Add 1 teaspoon of dried oregano; this herb gives a lovely Mediterranean touch. Feel free to add fresh oregano if you have it!
- Season with salt and pepper to taste. Remember, you can always add more but can’t take it out, so start with a little.
Once it’s well mixed, pour over the salad. Give it a good toss to make sure everything is coated. Let it sit for a bit in the fridge to meld those flavors together—it’s worth the wait!
How to Make Mediterranean Bean Salad
Ingredients You’ll Need:
Salad Ingredients:
- 1 can white beans (cannellini or navy), drained and rinsed
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ½ cup bell pepper (red or green), diced
- ¼ cup red onion, finely chopped
- ¼ cup Kalamata olives, pitted and chopped
- ½ cup feta cheese, crumbled
- ¼ cup fresh parsley, chopped
Dressing Ingredients:
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
How Much Time Will You Need?
This vibrant Mediterranean Bean Salad takes about 15 minutes to prepare and then you’ll want to let it chill in the fridge for at least 30 minutes. So, about 45 minutes total from start to finish for the best flavor!
Step-by-Step Instructions:
1. Gather Your Ingredients:
Start by gathering all your ingredients on the counter. This makes it super easy to get everything ready without running around looking for things!
2. Mix the Beans and Veggies:
In a large mixing bowl, combine the drained and rinsed white beans and chickpeas. Then, add the cherry tomatoes, diced cucumber, diced bell pepper, finely chopped red onion, and Kalamata olives. Gently mix everything together with a spoon.
3. Add the Feta and Parsley:
Now, fold in the crumbled feta cheese and chopped parsley. Be gentle to keep the feta from breaking apart too much.
4. Whisk the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. This helps to blend all the flavors together nicely!
5. Combine the Salad with Dressing:
Pour the dressing over your salad mixture and toss everything gently to make sure all the ingredients are coated with the dressing.
6. Chill Your Salad:
Cover your salad and place it in the refrigerator. Let it chill for at least 30 minutes to bring out all the delicious flavors.
7. Serve and Enjoy:
Once chilled, your Mediterranean Bean Salad is ready to serve! You can enjoy it cold or at room temperature as a refreshing side dish or a light main course. Enjoy every bite!
Can I Use Different Beans for This Salad?
Absolutely! While the recipe calls for white beans and chickpeas, you can mix and match with other beans like black beans or kidney beans. Just make sure they’re canned, drained, and rinsed to maintain the right texture and prevent any extra sodium from the canning liquid.
What Can I Substitute for Feta Cheese?
If you’re looking for a dairy-free option, try using crumbled tofu or a dairy-free feta substitute. For a creamier texture, avocado would work well, adding richness without overpowering the other flavors in the salad!
How Long Does This Salad Last in the Refrigerator?
This Mediterranean Bean Salad stays fresh in the fridge for about 3 days. Just keep it in an airtight container. The flavors will actually improve as it sits, but if you’re adding fresh ingredients like parsley or tomatoes, add those just before serving for the best texture.
Can I Add Other Vegetables to the Salad?
Definitely! Feel free to add vegetables like radishes, carrots, or even artichoke hearts for extra crunch and flavor. Just chop them into bite-sized pieces to keep the salad balanced and easy to enjoy!
