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Mediterranean Bean Salad

Flavor-Packed Mediterranean Bean Salad Ready in 20 Minutes

This Mediterranean Bean Salad is a vibrant and healthy dish packed with protein and fiber, perfect for lunch or as a side.
Prep Time 20 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 can Chickpeas Rinse well to cut back on sodium and enhance texture.
  • 1 can Cannellini Beans Offers a creamy richness; substitute with any canned beans.
  • 1 cup Cherry Tomatoes Diced regular tomatoes work in a pinch.
  • 1 cup Cucumber Peeling is optional.
  • 1 medium Red Onion Soaking in water can help mellow it if desired.
  • 1 medium Bell Pepper Any color works or skip if you don't have it.
  • 1/2 cup Olives (Kalamata) Can be omitted or replaced with any type of olives.
  • 1/2 cup Feta Cheese Omit for a dairy-free option or try avocado instead.
For the Dressing
  • 1/4 cup Olive Oil Opt for extra virgin for the best flavor.
  • 1 medium Lemon Juice Red wine vinegar is a substitute if needed.
  • 1 clove Garlic Can be minced or omitted.
  • 1 teaspoon Oregano Dried herbs can be used if fresh is unavailable.
  • Fresh Herbs (Parsley/Mint/Basil) Enhance freshness.

Equipment

  • Large bowl
  • small bowl or jar
  • Whisk
  • spatula

Method
 

Step-by-Step Instructions for Mediterranean Bean Salad
  1. Rinse and drain chickpeas and cannellini beans under cold water. In a large bowl, combine the chickpeas, cannellini beans, diced cucumber, halved cherry tomatoes, sliced red onion, diced bell pepper, and olives.
  2. In a separate small bowl, whisk together olive oil, lemon juice, minced garlic, and oregano. Add salt and pepper to taste.
  3. Pour the dressing over the bean and vegetable mixture in the large bowl. Toss everything gently for about 1 minute.
  4. Crumble feta cheese over the top of the salad. Cover and refrigerate for at least 30 minutes.
  5. After chilling, gently stir to recombine. Serve it in individual bowls or on a large platter.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 15mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 20IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

This salad can be customized with your favorite ingredients and stored in the fridge for up to 3-4 days.

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