Description
Mediterranean bean salad brings fresh Mediterranean flavors to your table with a colorful mix of kidney beans, herbs, and crisp vegetables. Quick and easy preparation makes this salad perfect for summer gatherings where you’ll savor each delightful, healthy bite.
Ingredients
Scale
Beans and Legumes:
- 1 15-ounce (425 grams) can garbanzo beans, rinsed and drained
- 1 15-ounce (425 grams) can cannellini beans, rinsed and drained
- 1 15-ounce (425 grams) can kidney beans, rinsed and drained
Fresh Vegetables and Herbs:
- 1/4 cup red onion, chopped fine
- 3/4 cup celery, chopped
- 1 small cucumber, peeled seeded and chopped
- 2 tomatoes, chopped fine
- 3/4 cup fresh Italian parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 clove garlic, peeled and minced
Dressing and Additional Ingredients:
- 1/4 cup extra-virgin olive oil
- juice of 1–1/2 lemons
- 1/4 cup Parmesan cheese, finely grated
- 1/2 cup Kalamata olives, optional
- 1/3 cup pepperoncini, optional
- 1/2 teaspoon dried Italian seasoning
- ground pepper and sea salt to taste
Instructions
- Drain and rinse canned beans meticulously under cold water to eliminate excess sodium, ensuring a crisp salad texture. Place beans in a large mixing vessel.
- Dice red onion, celery, cucumber, and tomatoes with precision, using a sharp knife on a clean cutting board. Finely chop fresh herbs to enhance aromatic profile.
- Craft the vibrant dressing by whisking olive oil, freshly squeezed lemon juice, crushed garlic, and dried Italian seasoning in a sealed container. Shake vigorously to emulsify ingredients thoroughly.
- Combine prepared vegetables and herbs with drained beans, ensuring even distribution. Pour dressing over the mixture, gently folding to coat every ingredient uniformly.
- Refrigerate the salad for 45-60 minutes, allowing flavors to meld and intensify. The resting period enables beans to absorb the dressing’s nuanced Mediterranean essence.
- Prior to serving, briefly re-toss the salad and adjust seasoning if necessary. Sprinkle grated Parmesan cheese immediately before presentation to maintain optimal texture and flavor integrity.
Notes
- Drain beans carefully to remove excess sodium and prevent a watery texture, ensuring a crisp and flavorful salad.
- Chop tomatoes on a separate cutting board to control moisture levels and maintain the salad’s perfect consistency.
- Marinate the salad for at least 45 minutes to allow beans to absorb the dressing’s vibrant Mediterranean flavors.
- Sprinkle Parmesan cheese just before serving to preserve its texture and prevent sogginess.
- Prep Time: 20 minutes
- Cook Time: 1 hour
- Category: Lunch, Appetizer, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 240
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 5 mg