Mediterranean Bean Salad is a vibrant and refreshing dish that is as nutritious as it is colorful. This salad combines a variety of beans — typically chickpeas, kidney beans, and black beans — with crisp vegetables like cucumbers, tomatoes, and red onion. It is all tossed in a zesty dressing made from olive oil, lemon juice, and a touch of garlic, enhanced with herbs such as parsley and mint. Perfect for a summer picnic, as a side dish, or even as a filling main course, this bean salad is a delicious way to enjoy a protein-packed meal that’s also full of fiber and flavor.
Ingredients:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (15 ounces) kidney beans, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 medium cucumber, diced
- 1 bell pepper (color of choice), diced
- 1 pint cherry tomatoes, halved
- 1 small red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- Salt and pepper to taste
- Optional: Crumbled feta cheese or olives for garnish
Directions:
- Prepare the Salad Base:
- In a large mixing bowl, combine the chickpeas, kidney beans, black beans, cucumber, bell pepper, cherry tomatoes, and red onion.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
- Combine and Chill:
- Pour the dressing over the salad ingredients and toss gently to ensure everything is evenly coated. Add the chopped parsley and mint, and toss again.
- Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
- Serve:
- Taste and adjust seasoning if necessary. Serve the salad chilled or at room temperature. If desired, garnish with crumbled feta cheese or olives before serving.
Mediterranean Bean Salad is not only a feast for the eyes but also a treasure trove of nutrients. Its ease of preparation and the ability to store well make it ideal for meal prepping or taking along to gatherings.
