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Mediterranean Bean Salad
nibbleboard.com/recipes/mediterranean-bean-salad
Ingredients
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 red bell pepper, finely diced
- 1 orange or yellow bell pepper, finely diced
- 2 Persian cucumbers (or half an English cucumber), diced
- ½ small red onion, finely diced (heaping ½ cup)
- ⅓ cup fresh parsley, finely chopped
- ½ cup kalamata olives, halved
- ½ cup feta cheese, crumbled
Dressing
- ¼ cup red wine vinegar
- 1½ tsp honey (or maple syrup for vegan)
- 1½ tsp dried oregano
- 3 cloves garlic, minced
- ¾ tsp fine salt
- ¼ tsp freshly ground black pepper
- ¼ cup extra virgin olive oil
Instructions
- Whisk together the red wine vinegar, honey, dried oregano, minced garlic, salt, and black pepper in a small bowl. Slowly drizzle in the olive oil while whisking until the dressing is emulsified and smooth.
- Drain and rinse both cans of beans under cold running water until the water runs clear. Shake off excess water and let them drain in a colander for a minute.
- Add the chickpeas, cannellini beans, diced bell peppers, cucumber, red onion, parsley, and kalamata olives to a large mixing bowl.
- Pour the dressing over the salad and toss gently with a large spoon or spatula until everything is evenly coated.
- Scatter the crumbled feta over the top and fold it in gently — you want some pieces to stay intact on the surface.
- Cover and refrigerate for at least 30 minutes before serving to let the flavors meld. Give it one more gentle stir before scooping into bowls.
Nutrition per Serving
533Calories
26gProtein
67gCarbs
19gFat
Chef Tips
- Always rinse canned beans thoroughly — the starchy liquid makes the dressing murky and overly salty.
- For the best flavor, make this salad at least 2 hours ahead (or overnight). The beans soak up the vinaigrette and taste even better the next day.
- Swap cannellini beans for kidney beans or black beans if that's what you have — any combination of two or three bean varieties works beautifully.
- If you're dairy-free, skip the feta and add a handful of toasted pine nuts or sunflower seeds for a salty, crunchy contrast.
- Dice your vegetables small (about ¼-inch pieces) so every forkful gets a mix of beans, crunch, and dressing.
Storage
Store in an airtight container in the refrigerator for up to 5 days. Stir well before serving as the dressing settles to the bottom.