This Mediterranean Bean Salad is colorful and full of tasty beans, crunchy veggies, and zesty dressing. It’s a great way to enjoy a fresh and healthy meal anytime!
I love how simple it is to whip up this salad! Just toss everything together, and you have a delicious dish that even picky eaters can enjoy. Perfect for summer picnics! 😄
Key Ingredients & Substitutions
Cannellini Beans: These creamy beans are a staple in Mediterranean dishes. You can swap them with great northern beans or navy beans. I usually go for cannellini for their texture and mild flavor.
Chickpeas: Also known as garbanzo beans, they add protein and a nutty taste. If chickpeas aren’t available, white beans or lentils can work as a substitute. I find canned chickpeas to be super convenient!
Cherry Tomatoes: Their sweetness brightens the salad. If they’re out of season, feel free to use any diced tomatoes or even sun-dried tomatoes for a richer flavor. I enjoy halving them to keep the juices intact while eating.
Kalamata Olives: They provide a briny flavor that contrasts well with the other ingredients. If you don’t have them, green olives or black olives can do the trick. Just be aware they will change the salad’s flavor a little.
Feta Cheese: Feta adds creaminess and tang. If you’re dairy-free, try using a vegan feta or omit it altogether. I love how feta crumbles add texture and flavor!
How Do I Whisk the Perfect Dressing?
The dressing can make or break your Mediterranean Bean Salad, so let’s get it right! Whisking helps blend flavors thoroughly. Here’s how to do it:
- In a small bowl, mix olive oil and red wine vinegar first. The oil and vinegar will emulsify better together.
- Add in dried oregano, salt, and pepper. Make sure to whisk briskly to combine everything.
- Taste as you go! Adjust the vinegar or seasoning to match your taste preference.
Let the dressing sit for a couple of minutes before adding it to the salad. It helps the flavors develop even more!
How to Make Mediterranean Bean Salad
Ingredients You’ll Need:
For the Salad:
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
How Much Time Will You Need?
This Mediterranean Bean Salad takes about 15 minutes to prepare. It’s quick to make, and you can let it sit for 15 minutes to let all those wonderful flavors come together. Perfect for a healthy snack or side dish!
Step-by-Step Instructions:
1. Mix the Salad Ingredients:
Grab a large bowl and toss in the rinsed cannellini beans, chickpeas, halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, and chopped Kalamata olives. Give it a gentle stir to mix everything together.
2. Prepare the Dressing:
In a smaller bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. Mix it well until it’s nice and combined.
3. Combine the Salad and Dressing:
Pour the dressing over the bean salad mixture and use a spatula or spoon to gently toss everything. Make sure all the ingredients are coated in the flavorful dressing!
4. Add the Final Touches:
Next, fold in the chopped parsley and crumbled feta cheese carefully so they stay intact. Taste your salad and adjust the seasoning if you want a little more salt, pepper, or vinegar.
5. Let It Rest:
Let your salad sit for at least 15 minutes before serving. This allows all those delicious flavors to meld together, making every bite even tastier.
6. Serve and Enjoy:
Your Mediterranean Bean Salad is now ready! Serve it at room temperature or chill it in the fridge. Feel free to garnish with extra feta or parsley for a lovely finishing touch. Enjoy the fresh and vibrant flavors!
Can I Use Different Beans in This Salad?
Absolutely! If you don’t have cannellini or chickpeas, you can substitute with other beans like black beans, kidney beans, or pinto beans. Just make sure to drain and rinse them thoroughly to remove excess sodium.
Can I Make This Salad Vegan?
Yes, to make the salad vegan-friendly, simply omit the feta cheese or substitute it with a plant-based alternative. There are some great vegan feta options available that will add a similar tangy flavor!
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. The flavors will actually improve as the salad sits! Stir well before serving and consider adding a drizzle of olive oil if it seems a bit dry after refrigeration.
Can I Add Other Vegetables?
Definitely! Feel free to get creative and add any other vegetables you enjoy, such as diced zucchini, shredded carrots, or chopped spinach. Just keep the overall texture in mind, making sure they’re either diced small or similar in size to the other veggies!
