This Easy Healthy Mediterranean Bean Salad is fresh and colorful! Packed with beans, veggies, and a zesty dressing, it’s perfect for a light meal or a tasty side dish.
You can enjoy it on its own or as a delicious topping on grilled chicken. I love how it’s not only good for you but also makes my lunch feel like a sunny getaway! ☀️
Key Ingredients & Substitutions
White Beans: Cannellini or navy beans are great choices for this salad. They add creaminess and protein. You can swap them for chickpeas or black beans if you prefer a different flavor or texture.
Cucumber: A fresh cucumber adds crunch and hydration. If cucumbers aren’t available, zucchini makes a nice alternative, or you can use bell pepper for added color and crunch.
Red Bell Pepper: This ingredient adds sweetness and brightness. Green bell peppers or even cherry tomatoes can work if you want something different or just to use what you have on hand.
Kalamata Olives: These provide a rich, briny flavor. If you’re not a fan, green olives or even capers will work well in balancing the salad’s flavors.
Fresh Herbs: Parsley and mint bring freshness! You can use other herbs like basil or cilantro if you like. Dried herbs work too, but fresh gives a bigger flavor punch.
How Do I Get My Salad Ingredients to Mix Well?
Tossing the salad properly is key to getting all the flavors combined. Here’s how to do it well:
- First, make sure all your ingredients are chopped into uniform sizes. This ensures even mixing.
- Use a large bowl to give everything space to move around. Toss gently using two forks or a large spoon.
- Add the dressing gradually to avoid over-saturating the salad. This way, you can adjust as needed!
- Let the salad rest after mixing. This is crucial as it allows the dressing to soak in and makes flavors pop!
Easy Healthy Mediterranean Bean Salad
Ingredients
- 1 can (15 oz) white beans (such as cannellini or navy beans), drained and rinsed
- 1 medium cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons green onions, thinly sliced
- 2 tablespoons capers, drained
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 garlic clove, minced
- Salt and freshly ground black pepper, to taste
Time Needed
This salad takes approximately 15 minutes of preparation time and a brief rest time of 10 minutes for the flavors to meld. In just about 25 minutes, you’ll have a delicious, healthy dish ready to serve!
Instructions
1. Combine Your Fresh Ingredients
Start by taking a large bowl and adding the drained and rinsed white beans, diced cucumber, diced red bell pepper, sliced Kalamata olives, chopped parsley, chopped mint, sliced green onions, and capers. Give them a gentle stir to mix them together.
2. Make the Zesty Dressing
In a smaller bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, salt, and black pepper. Mix until everything is well combined and the dressing is smooth.
3. Dress the Salad
Pour the dressing over your salad mixture. With a large spoon, gently toss everything together to ensure that all ingredients are nicely coated in the dressing. This will help enhance the flavors!
4. Taste and Adjust
Now it’s time to taste your salad! Adjust the seasoning with a little more salt, pepper, or even another splash of lemon juice if you want it zestier. You can make it just how you like it!
5. Let It Rest
Allow the salad to sit for at least 10 minutes. This resting time helps the flavors blend beautifully. It’s the perfect time to set the dinner table or prepare anything else you might be serving with the salad.
6. Serve and Enjoy!
This Mediterranean bean salad can be served chilled or at room temperature. It makes a wonderful side dish or a light meal all on its own. Enjoy every bite of your fresh and healthy creation!
Happy eating! 🌱🥗
Frequently Asked Questions
Can I Use Different Types of Beans?
Absolutely! While white beans like cannellini or navy beans are great, you can try chickpeas, black beans, or even pinto beans for a different taste and texture.
How Long Does This Salad Last in the Fridge?
This Mediterranean bean salad can be stored in an airtight container in the refrigerator for up to 3 days. Just give it a quick stir before serving again, as the ingredients might settle.
Can I Prep This Salad in Advance?
Yes, you can! Feel free to prepare the salad a day ahead. Just hold off on adding the dressing until you’re ready to serve, to keep the veggies crisp and fresh.
What Can I Pair This Salad With?
This salad pairs beautifully with grilled chicken, fish, or as a filling for wraps. It’s also delicious on its own as a light lunch or snack! Enjoy it any way you like!
